Choosing, storing and preparing cauliflower

Cauliflower is one of the cheapest ways to get plenty of nutrients this season. Plus it's the ideal candidate for veggie smuggling, it can be beautifully disguised in mac and cheese, magically blended into cauliflower rice, transformed into a cauliflower pizza base or whipped up into delicious fritters.

Here are some tips, facts and recipes with cauliflower to help you get the most out of this versatile veggie.

The benefits of eating cauliflower

Cauliflowers are a cruciferous vegetable (like broccoli, cabbage, Brussels sprouts and kale) so they're low in calories but very high in vitamins and antioxidants that will help give your immune system a boost.

• 75 g of cauliflower (about 8 florets) = 1 serve of vegetables
   
• 1 serve provides you with 10% of the RDI (recommended daily intake) of Fibre, Potassium, Folate and Vitamin K
   
• 1 serve provides you with 25% of the RDI of Vitamin C

These important vitamins and minerals help with growth and repair of body tissues, digestive health and immune system support amongst other functions.

How to choose caulfilower

Cauliflower is available all year round but is in peak during the cooler months. When selecting, ensure that the florets are tightly packed together, firm to touch, and there is no greyish tinge to the florets. A good indicator of freshness is to look for leaves that are lively rather than wilted or floppy.

How to store cauliflower

For maximum quality when cooking with cauliflower, use this vegetable within five days of purchasing. Make sure to keep it in the crisper section of your fridge for optimum freshness.

For extra convenience, cauliflower still keeps well when cut into florets. Pre-cut your cauliflower into small florets and store these in an airtight container in the fridge, so it’s ready to go when you are.

How to cut cauliflower into florets

1. Remove the leaves. Use a large knife to slice off the stem so you have a nice stable base with the florets pointing up.
    
2. Cut the cauliflower into quarters.
    
3. Remove the stem of the cauliflower by slicing between the florets and stem. It's easiest to go from the top to the bottom.
    
4. Large florets should fall away from the stem. You can then cut these into floret sizes of your choosing.

Cooking ideas and recipes with cauliflower

There are so many great ways to use cauliflower in cooking. Here are some delicious and unique ways to cook with cauliflower. Want more ideas? Check out this collection of ways to use cauliflower.