
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)
Sources
Chatelaine. 5 things you didn't know about cauliflower. November 19, 2015.
FoodData Central. Cauliflower, raw. April 2018.
Have a Plant. Cauliflower.