Cauliflower

Cauliflower has a mild, slightly nutty flavor and a versatile texture, making it a popular ingredient in vegetarian cooking, especially as a substitute for grains, rice, or meat in various dishes.

Selecting the Best Cauliflower

• Firmness: Choose a cauliflower with a firm, tight head. It should feel dense and heavy for its size.
• Color: Opt for white cauliflower with a creamy, even color. Avoid any browning or yellowing, which could indicate age or poor storage.
• Leaves: The green leaves surrounding the cauliflower should be fresh and vibrant. Avoid ones with wilting or browning leaves.
• No Cracks or Spots: Look for a head that’s free of any cracks, soft spots, or signs of insect damage.

Preparing & Storing Cauliflower

• Prep:
  • Cut off the outer leaves and stem, leaving the head intact if possible.
  • Rinse thoroughly to remove any dirt or debris from the florets.
  • For recipes, separate into florets using a knife or by hand.
• Storage:
  • Raw: Store unwashed, whole cauliflower in the fridge, ideally in a perforated plastic bag or a crisper drawer to allow air circulation.
  • Pre-cut: Store florets in an airtight container or a resealable bag in the fridge for up to 4-5 days.

Freshness Timeline

• Fresh Cauliflower:
  • Whole head: Stays fresh for up to 1-2 weeks in the fridge.
  • Pre-cut florets: Best within 3-5 days.
• Cooked Cauliflower:
  • Keeps in the fridge for up to 3-4 days when stored in an airtight container.

Cooking Cauliflower: Methods & Instructions

Steaming

• Cut cauliflower into florets.
• Place in a steamer basket over boiling water, cover, and steam for 5-10 minutes until tender.

Roasting

• Preheat oven to 400°F (200°C).
• Toss cauliflower florets with olive oil, salt, and pepper. Optional: add garlic, lemon juice, or herbs for flavor.
• Roast on a baking sheet for 25-30 minutes, flipping halfway, until golden and tender.

Boiling

• Bring a pot of salted water to a boil.
• Add cauliflower florets and cook for 5-7 minutes, or until tender. Drain and season to taste.

Sautéing

• Heat oil or butter in a large pan over medium heat.
• Add cauliflower florets and sauté for 7-10 minutes, stirring occasionally, until golden brown and crispy.

Cauliflower Rice

• Pulse raw cauliflower florets in a food processor until finely chopped into rice-like pieces.
• Sauté with a bit of oil in a pan for 5-7 minutes until tender.

Cauliflower Mash

• Boil or steam cauliflower florets until tender.
• Mash with butter, cream, or seasoning of your choice for a low-carb alternative to mashed potatoes.