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


  • 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)


  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


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

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