Cauliflower

Cauliflower is a member of the cruciferous vegetable family, which includes broccoli, kale, and cabbage. Cauliflower has a compact head called a “curd,” which is composed of undeveloped flower buds. The curd averages 6 inches in diameter. The flower buds are attached to a central stalk, and when the buds bloom, cauliflower looks like a little tree.

Cauliflower is white because its ribbed, coarse green leaves protect the curd from sunlight, thereby impeding the development of chlorophyll. While this process contributes to the white coloring of most varieties, cauliflower can also be found in light green and purple.

Raw cauliflower is firm yet a bit spongy in texture. It has a slightly sulfurous and faintly bitter flavor.

HISTORY

Like broccoli and Brussels sprouts, cauliflower developed from the wild cabbage, thought to have originated in ancient Asia. Cauliflower has gone through many changes since then, with the current version appearing in Turkey and Italy around at least 600 B.C.E. During the mid-1500s, it gained popularity in France, which led it to be extensively cultivated in northern Europe and England. Today, the United States, France, Italy, India, and China produce significant amounts of cauliflower. California produces 80 percent of the U.S. crop (cauliflower needs a stable, temperate climate, as it is susceptible to both frost and hot weather).

NUTRITIONAL HIGHLIGHTS

Cauliflower is not as nutrient-dense as many of the other cabbage-family vegetables, but it is still power-packed with nutrition. One cup of raw cauliflower is an excellent source of vitamin K (476.2 percent of the RDA) and vitamin C and is a very good source of fiber, potassium, phosphorus, and B vitamins. Its white color is a sign that it has much less of the beneficial carotenes and chlorophyll found in other cruciferous vegetables; however, cauliflower is almost always a good source of the trace mineral boron, as it will not grow well in boron-deficient soil.

A 3½-ounce (100 gram) serving of cooked cauliflower provides 35 calories, 2.3 grams of protein, no cholesterol, 0.4 gram of fat, 7.2 grams of carbohydrate, and 3.3 grams of fiber.

HEALTH BENEFITS

Cauliflower and other cruciferous vegetables, such as broccoli, cabbage, and kale, contain compounds that may help prevent cancer. These compounds appear to stop enzymes from activating cancer-causing agents in the body, and they increase the activity of enzymes that disable and eliminate carcinogens. For more information on the anticancer properties of cauliflower, see “Cabbage,” page 176.

HOW TO SELECT AND STORE

Visual inspection goes a long way in the selection of cauliflower. The head should be fresh-looking, with clean white flower heads and crisp green leaves. Avoid cauliflower with wilted leaves, dirty flower heads, or obvious signs of decay.

Cauliflower is best stored with the stem side down in a perforated paper or plastic bag in the refrigerator to prevent moisture from developing in the floret clusters. It will generally keep for about a week if stored in this manner.

When purchasing cauliflower as precut florets, keep in mind that you must consume them within one to two days, as they lose their freshness quickly. Cooked cauliflower also spoils quickly, so consume consume cooked cauliflower within one to two days of storing it in the refrigerator.

TIPS FOR PREPARING

Wash cauliflower under cold running water and gently scrub with a vegetable brush. If the cauliflower is not organically grown, soak in cold water with a mild solution of additive-free soap or use a produce wash (see page 50) and rinse.

In addition to the florets, the stem and leaves are edible and are especially good for adding to soup stocks.

To cut cauliflower, first remove the outer leaves and then slice the florets at the base where they meet the stalks. You can further cut them, if you desire pieces that are smaller or of uniform size. Trim any brown coloration that may exist on the edges.

Cauliflower contains phytochemicals that release odorous sulfur compounds when heated. These odors become stronger with increased cooking time. If you want to minimize odor, retain the vegetables crisp texture, and reduce nutrient loss, cook the cauliflower for only a short time, such as steaming large chunks for 5 minutes or sauting thin slices for 1 to 2 minutes.

Some phytochemicals may react with iron in cookware and cause the cauliflower to take on a brownish hue. To prevent this, add a bit of lemon juice to the water in which you blanch the cauliflower.

QUICK SERVING IDEAS

Cauliflower can be prepared in ways similar to broccoli (see page 174).

Raw cauliflower florets can be added to green salads or used as a crudit for dipping in sauces.

Sauté 2 cups of cauliflower in ¼-inch slices with 2 cloves sliced garlic, ½ inch peeled,minced ginger, 1 tablespoon canola oil, and 1 tablespoon tamari.

For cauliflower with a vivid yellow color, prepare it with a spoonful of turmeric or a generous pinch of saffron. An entire head can be boiled with either spice for a decorative and nutritious centerpiece.

Slice a cauliflower head into thin slices, brush with oil, and grill in the oven or on the barbecue.

Boil 2 cups cauliflower in just enough stock to cover it until soft. Puree the cauliflower with its liquid, adding 2 teaspoon ground fennel seeds, other favorite herbs and spices, and 2 tablespoon olive oil, and serve as soup, either hot or cold.

For a pasta dish that not only tastes Italian but bears the colors of Italy?s flag, serve spinach pasta with freshly chopped tomatoes, basil, and small steamed cauliflower florets.

SAFETY

Members of the cabbage family contain goitrogens, naturally occurring substances that can interfere with the functioning of the thyroid gland. Dietary goitrogens are usually of no clinical importance unless they are consumed in large amounts or there is coexisting iodine deficiency. Cooking helps to inactivate the goitrogenic compounds. Individuals with already existing and untreated thyroid problems may want to avoid consumption of cabbage family vegetables in their raw form for this reason. (See “Cabbage”)