Eat 5 A Day for Good Health!
Nutritional and Other Information
About Cauliflower from
the Barren County Farmers' Market

Eat 5 A Day for Good Health!


Cauliflower is another member of the cruciferous vegetables and, as with many of the members of the Col family, it evolved from earlier members, Cauliflower tracing its roots from sprouting broccoli.

Most of the cauliflower you will find in your regular grocery store is the traditional white variety. However, you can find broccoflower which is a cross between cauliflower and broccoli and purple cauliflower varieties. Purple varieties will turn green when cooked.

Like the other cruciferous vegetables, cauliflower contains phytochemicals called isothiocyanates which are excellent antioxidants that can detoxify cancer-causing agents in the body.

Eat 5 A Day for Good Health!

Selecting a quality product

Look for firm, compact heads about 6 inches in diameter. A 6-inch head will serve 4-6 people after itís been trimmed. Avoid heads that are soft, or have brown spots on the curds, (the edible portion of the vegetable). When buying broccoflower, look for firm, yellow-green or pale-green heads.

Tips on Storage

Refrigerate immediately. Wrap in a damp cloth or place in a plastic bag and store in the vegetable crisper section of your refrigerator for up to a week. Cauliflower that has been stored too long will develop a strong odor and flavor.

Cauliflower can also be frozen for long-term storage. Blanch it for 2-4 minutes and rinse under cold water before draining and storing in an air-tight container.

Tips on cooking

Remove the tough, outer leaves and rinse the head. Trim off any blemishes. You can cook the cauliflower whole or broken into individual florets.

Donít overcook cauliflower or some of the B vitamins, most of the vitamin C and all of the vitamin E will be destroyed. It will also taste better, not as strong, when not overcooked.

Ways to use:

Raw on a vegetable platter with a dip
Sauteed or stir-fried
Tossed with olive oil & several garlic cloves and roasted
Steamed with a cheese sauce drizzled over


Cauliflower Fritters

1 cauliflower, cut into flowerets
3 oz dried breadcrumbs
1 1/2 oz parmesan cheese, grated
1 tbsp fresh parsley, chopped
Salt and pepper
2 eggs, beaten


1/2 oz butter
1/2 oz plain flour
10 ounces milk
1/2 tsp prepared mustard
2 oz cheddar cheese, grated
1 pinch cayenne pepper

Par-boil cauliflower in a saucepan of boiling salted water for 4-5 minutes, drain well. In a bowl, mix together breadcrumbs, Parmesan cheese and parsley and season with salt and pepper. Dip cauliflower flowerets in beaten egg, then coat in breadcrumb mixture. put on serving plate and set aside until ready to cook in hot oil.

To make cheese sauce, melt butter in a small saucepan, stir in flour and cook for 1 minute. Remove from heat and add milk slowly. Bring to a boil, stirring, then simmer for 2 minutes. Stir in mustard, cheese, cayenne and season with salt and pepper. Serve hot.

Egg Topped Cauliflower

1 med cauliflower (about 1 1/4 lb.)
4 cup water
1 tsp salt
3 tbso butter
2 eggs, hard cooked, chopped
1 tap parsley, minced

Trim cauliflower of large outer leaves, leaving small tender leaves. Cut deep cross in center of stalk. Bring salt and water to boil in 4 quart saucepan. Add cauliflower, stalk down. Simmer uncovered 2 minutes, then cover and simmer until crisp tender, about 10 to 12 minutes. Lift to colander to drain well. Put in heated serving dish. Pour hot butter over and sprinkle with eggs and parsley.

Chinese Cauliflower With Ground Beef

1 cup ground beef (1/2 lb)
1/2 onion, minced
1/2 med cauliflower head
1 tbsp soy sauce
3/4 cup water
3 tbsp oil
1 1/2 tbsp corn starch, dissolved in 1/2 c water

1. Prepare ingredients. Slice cauliflower into 1/4" thick slices.

2. Place oil in wok and heat to smoking point. Add ground beef and onion. Stir fry meat until browned, (about 3 minutes). Add cauliflower, salt, soy sauce and 3/4 cup of water. Cover wok and cook ingredients a full 10 minutes. Lift cover up occasionally to stir cauliflower so all of it will cook uniformly.

3. Stir up corn starch and water, add to mixture, stir thoroughly.

NOTE: Pork or chicken may be substituted for ground beef.

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