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Healthy and Sustainable Food
 Cauliflower
DATES AVAILABLE:
New England: Late June through late November; Storage: up to 1 month
Mid-Atlantic: July through mid-December; Storage: up to 1 month
BRIEF DESCRIPTION:
Cauliflower (Brassica oleracea var botrytis, Brassicaceae) is part of the same family as broccoli, cabbage, kale and kolhrabi. The head of a cauliflower, also called a “curd,” is a group of tightly packed flower buds that have not fully developed. The buds are attached to fleshy stalks where most of the nutrients for their growth are stored. Cauliflower grows best in moist, cool climates and therefore does quite well in the Northeast. While typically white, cauliflower can also be yellow-green or purple. Cauliflower that is purple in color has a milder flavor than white cauliflower and is similar to broccoli.
VARIETIES:
In the Northeast, popular varieties include: Amazing, Sentinel, Apex, Minuteman, Cumberland, Fremont, Candid Charm, Serrano, Icon, Starbrite, Guardian, Shasta, Snow Crown, Freemont, Phoenix, Graffiti (purple), and Cheddar (yellow).
USING CAULIFLOWER:
When buying cauliflower, select one that is firm and heavy with a tightly packed head. “Jacket leaves” or greens should be firmly attached to the head and appear bright in color without any yellowing or wilting. If white, the head should be bright or creamy white, although curds will sometimes have a tint or granular appearance, which does not affect quality or flavor. Avoid heads with black specks, browning, or other blemishes. The size of the curd can vary.
Whole cauliflower is sometimes served as a breaded vegetable or with cheese. Broken apart into florets, it may be incorporated into salads and stir-fries or steamed and served in a variety of vegetable or side dishes. Cauliflower can also be made into soups and incorporated into omelets or soufflés. Cauliflower is a hearty vegetable and works well with various light sauces. Because the flower portion can be crumbled, cauliflower can be sprinkled into dishes or prepared to use as a topping.
NUTRITIONAL INFORMATION:
One cup of cauliflower has just 25 calories, and supplies 77% of the daily requirement for vitamin C, and 20%, 11%, and 14% of ones daily need for vitamin K, B6, and folate, respectively. Cauliflower is a good source of fiber, potassium and manganese, and contains pantothenic acid. In addition, cauliflower contains glucosinolates and thiocyanates, compounds that help to neutralize potentially toxic substances and may help protect against certain forms of cancer.
STORAGE:
General: Fresh cauliflower, placed unwashed in a perforated plastic bag in the refrigerator crisper will usually keep for 5-7 days. When ready to use, remove and discard jacket leaves, trim any discolored areas and wash and cut into florets, much like broccoli. Steam for 12-15 minutes, or microwave for 8-10 minutes. Shorter cooking time preserves flavor and nutritional value. Stainless steel or glass are the best options when cooking cauliflower as it reacts with iron and aluminum which can make it turn yellow, brown, or blue-green.
Freezing: Wash cauliflower, cut into florets and blanch for 3 minutes in boiling water. Chill in iced water for 3 minutes. Drain and place on a tray in a single layer. Cover with plastic wrap and freeze for 30 minutes. Place in freezer bags, remove air, label and seal to keep for about 6 months. Freezing makes cauliflower more watery once it is thawed.
Canning: Cauliflower can be pickled and stored using a boiling water canner.
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