Spotlight on Cauliflower

Have you been noticing cauliflower more and more lately, maybe on TV or social media? You aren’t alone, as this humble vegetable has become the latest food trend! No matter how cool cauliflower has become, we love it for how easy it is to make into a tasty dish. It doesn’t hurt that it is also high in vitamin C and folate, which is a B vitamin especially important for women.

Shopping: You can find cauliflower in the grocery store year round, but it is in-season at the farmers’ market during the fall. Look for tight, creamy white heads without brown spots. It is also a good sign of freshness when the cauliflower has bright green leaves attached.

Storing: Keep your cauliflower in the refrigerator, in a plastic bag. It will be good for about 1 week. If you cut the head into pieces, they will not last as long, so use quickly.

Cooking: Because of cauliflower’s simple flavor, there are so many different ways you can prepare it. Raw cauliflower florets make a great snack with some hummus to dip (watch how to cut into florets here). Roasting cauliflower is probably one of the easiest recipes. Check it out on our Eat Smart website, and maybe add some other fall veggies like carrots and beets!

For a flavorful side dish, try sautéing cauliflower in a bit of oil with onions, garlic, and curry powder. Try the Creamy Cauliflower Soup recipe at the end of this post. It is perfect for when you are running low on ingredients.

One of the cauliflower trends is making it into “rice”. If you are tired of eating brown rice, cauliflower rice can be a fun new way to add another vegetable to your day. You can either grate it with a cheese grater or chop it up into small pieces with a food processor, then steam or sauté it. Test it out on your next stir fry night.  

Creamy Cauliflower Soup

 Serves: 4

2 teaspoons vegetable oil
1 head cauliflower, cut into florets (about 2 pounds)
3 cups chicken broth
Salt and pepper, to taste

  1. In a large pot, heat oil over medium heat. Add cauliflower and cover, stirring occasionally, until slightly tender (about 10 minutes).
  2. Add chicken broth. Bring to a boil, cover and simmer for another 30 minutes, until cauliflower is tender.
  3. Let cool, and blend soup in batches until smooth.
  4. Add salt and pepper to taste.

Note: Try it with different toppings like low-fat shredded cheese, breadcrumbs, or even hot sauce!

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© Eat Smart, Be Fit Maryland!Maira Gall