CAULIFLOWER
Cauliflower is equally good raw or cooked, and is delicious in stir fries, soups, salads and vegetable dishes. Cauliflower belongs to the cabbage family, and their tightly formed white flowers and white stems can both be eaten. Cauliflower have a mild, slightly nutty flavour, and are available all year round.
To Buy
Look for cauliflower with pure white heads, with no brown tinges. The flowers should be tightly packed, and the leaves should look fresh and green.
To Store
Remove the thick outside leaves then store cauliflower in a plastic bag in the crisper section of the fridge for 3 to 4 days.
To Prepare
Break up the cauliflower head then wash in cold water. Cut into florets and cook as desired.
Quick ideas with CAULIFLOWER
- For cheesy cauliflower, cook cauliflower florets until tender then arrange in a baking dish. Cook 40g butter until melted then stir in 2 tablespoons plain flour. Gradually stir in 1 ½ cups warm milk and bring to the boil, continuing to stir. Add 125g grated cheese and mix to combine. Spoon sauce over cauliflower and sprinkle with grated parmesan cheese and paprika. Bake until golden.
- For a fresh side dish, marinade cauliflower florets in honey, soy sauce, crushed garlic and sesame seeds for 30 minutes then stir fry until tender.
- For a fresh salad, cook cauliflower florets until just tender. Allow to cool then toss together with baby spinach leaves, toasted pecan nuts and cherry tomatoes. Drizzle with a mixture of honey and soy sauce
Nutritional Information:
Cauliflowers are a good source of vitamin C. Among other benefits, this vitamin helps with wound healing, as well as helping to maintain healthy gums. Cauliflowers are also a source of folate - one of the B vitamins. Our bodies need folate to help with the normal growth of cells.
| Quantity per serve (120g) | Quantity per 100g | |
|---|---|---|
| Energy | 95kJ | 80kJ |
| Protein | 2.6g | 2.2g |
| Fat, total | 0.2g | 0.2g |
| -saturated | 0.0g | 0.0g |
| Carbohydrate | 2.4g | 2.0g |
| -sugars | 2.4g | 2.0g |
| Dietary fibre, total | 2.6g | 2.2g |
| Sodium | 18mg | 15mg |
| Folate | 80mcg | 66mcg |
| Vitamin B6 | 0.34mg | 0.28mg |
| Vitamin C | 84mg | 70mg |
| Potassium | 410mg | 340mg |
QUANTITIES STATED ABOVE ARE AVERAGES ONLY
PLEASE NOTE
This information may vary due to seasonal influences and varietal differences. This fact sheet is not a substitute for specific dietary advice.
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