Cauliflower

How to select

Look for cauliflower with smooth, white curds and bright green leaves. Avoid cauliflower with brown spots.

How to prepare

• Do not rinse until ready to use. 
• Cut out the center bottom of the cauliflower. 
• Rinse under running water and shake out extra water. 
• Break the top of the cauliflower, also known as curds, into smaller pieces with your hands.

How to store

Store fresh cauliflower heads in a loosely closed or perforated plastic bag in the refrigerator. Cauliflower needs air circulation, so don't seal or knot the bag closed.

Peak season

Fall

Ways to use

• Steam, saute, grill, roast, or microwave cauliflower. 
• Make creamy cauliflower soup. 
• Enjoy cauliflower raw without your favorite dip. 
• Add cooked cauliflower to mashed potatoes.

Fun facts

• Cauliflower belongs to the same family as Brussels sprouts, broccoli, and kale known as the Brassica family. 
• In addition to white, there is also orange, yellow, green, and purple cauliflower. 
• Cooking cauliflower in aluminum or iron cookware will discolor it due to its sulfur content.

Nutrition facts and info

Provides 85% of the daily recommended amount of vitamin C in 1 cup! Good source of fiber, which helps your digestive system. High in folate, which helps produce new cells.

1 cup chopped cauliflower = 27 calories, 5 g carbs, 2.1 g fiber, 2.1 g protein, 24 mg calcium, 16 mg magnesium, 320 mg potassium, 47 mg phosphorus52 mg vitamin C, 47 mg choline

Learn more

Growing cauliflower in home gardens (UMN Extension)