How to choose, store and cook cauliflower


Cauliflower is available all year round and peaks in the cooler months, and there are fantastic benefits from eating cauliflower. Learn how to choose, store and cook it, plus find out the nutritional benefits of eating cauliflower. Try out some great cauliflower recipes.

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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.

Get the recipe: Spiced Cauliflower Tacos

These tacos are fully of hearty baked cauliflower coated in flavourful spices, a fantastic meat-free meal.

Get the recipe: One-pan Butter Chicken with Cauliflower

Who can pass up a big bowl of warming butter chicken? This recipe is bulked up with beautiful chunks of cauliflower that work so well with the spicy sauce.

Get the recipe: Spicy Cauliflower Bites

Tossing the cauliflower in spiced flour makes all the difference in these crunchy little bites, and they're perfect dipped in sweet chilli mayo.

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