Cauliflower, a cruciferous vegetable, probably originated in Cyprus and then spread around the Mediterranean area. From there it spread throughout Europe in the 1500s and eventually to the U.S. in the 1900s. California grows more cauliflower than any other state. Cauliflower is likely a natural hybrid of the broccoli plant. In cauliflower, however, there are ribbed coarse leaves that cover the unopen flower buds of the developing plant to shield it from sunlight. So the cauliflower leaves are green but the head is white. There are hundreds of varieties of cauliflower and even though the whites are most common, there are green, yellow and purple varieties that have been genetically engineered with the phytonutrients that give vegetables and fruits those colors.
Peak Time: Year-round, but peaks in winter
Average Price: $2.39 each
Tips for Selection and Storage: Look for solid, heavy and compact crisp crowns without spots or bruises with fresh green leaves. Most cauliflower on the market is white or ivory due to covering the head from sunlight during development. However, some purple, orange or green varieties can occasionally be found. Storing unwashed and uncut cauliflower, crown side up, in perforated or unsealed plastic bags while in refrigeration will keep it fresh for up to five days.
Tips for Preparation: Raw cauliflower is great for dips or in salads. Cooked cauliflower (whole or in separate florets) teams well with cheese sauces or lemon butter. It can be sauteed, pureed, deep-fried or pickled, but many recipes now use roasting to caramelize the natural sugars. Recent research has shown that steaming or boiling cauliflower causes loss of many phytonutrients. Riced cauliflower has become a popular substitute for some grains and cereals in many recipes. Avoid over cooking cauliflower. One head of cauliflower, about 1½ pounds, serves 4 people.
Nutritional Highlights: Since cauliflower is white, many people don’t think it could be as nutrient dense as other fellow green cruciferous vegetables like broccoli and kale. However, research shows that cauliflower is just as powerful with an abundance of sulfur containing glucosinolates. These phytonutrients provide a variety of important health benefits. These compounds are the subject of increasing scientific research as they see their broad role in supporting our body systems. The list of body systems supported by intake of glucosinolates from cauliflower and other cruciferous vegetables has now come to include our cardiovascular, digestive, immune, inflammatory and detoxification systems. Beta-carotene, beta-cryptoxanthin, caffeic acid, cinnamic acid, ferulic acid, quercetin, rutin and kaempferol are among cauliflower’s key antioxidant phytonutrients. In addition to this long list of phytonutrient health benefits, cauliflower is an excellent source of both vitamins C and K. Cauliflower is also rich in all the B vitamins, omega 3 fatty acids, manganese, phosphorus, potassium and dietary fiber. All this with only 24 Kcal per serving.
