Cauliflower

vegetables

Cauliflower is high in vitamins C, E and K. Vitamin C supports our immune system while vitamin E helps protect cells from damage. Vitamin K helps us make proteins needed for building bones. Cauliflower is also a great source of folate and fiber. Folate helps our cells function properly. Fiber helps keep us regular.


Storing and Choosing Cauliflower

  • Cauliflower is in season in October, November, and December.
  • The freshest cauliflower is compact and has bright, intact leaves.
  • Store cauliflower in a produce bag in the refrigerator. It should last a week before brown spots appear.

Cauliflower Colors

  • Cauliflower also comes in purple, green, and orange.
  • Purple cauliflower has an antioxidant found in red produce.
  • Green cauliflower is a mix of broccoli and cauliflower.
  • Orange cauliflower has carotenoids, which gives carrots its color.

How to Add Cauliflower to Your Diet

  • Stir fry cauliflower with vegetables and spices.
  • Cozy up to cauliflower soup! Roast cauliflower. Then, add it to a sauté of onions, garlic, and vegetable broth.
  • Replace white rice with cauliflower rice! (Learn more using the MyPlate recipe below.)

Sautéed Cauliflower Rice

Ingredients

  • ½ cup diced onion
  • ¼ teaspoon garlic powder
  • 1 cauliflower (grate or chop finely, 4-5 cups)
  • 1 tablespoon vegetable oil
  • ½ teaspoon salt
  • ¼ teaspoon pepper
  • 1 tablespoon lemon juice (optional)
  • 2 tablespoons chopped parsley or cilantro (optional)

Directions:

  1. In a large pan on medium heat, heat oil. Add onion and cook for 3-5 minutes.
  2. Add cauliflower, garlic powder, salt, and pepper. Mix for 3-5 minutes or until cauliflower is soft.
  3. Add lemon juice and sprinkle with parsley or cilantro (optional).

Written by: Priya Samuel, EFNEP student volunteer

Sources:

Nutrition Facts, Food Revolution, Mayo Clinic, Fruits and Veggies, and Iowa State Extension.


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Expanded Food and Nutrition Education Program (EFNEP)

North Carolina State University
Agricultural and Human Sciences Department

Cooperative Extension at North Carolina Agricultural and Technical State University
College of Agriculture and Environmental Sciences (CAES)

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