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5 min read

This week’s Vegetable Box Feature: Cauliflower

 “A cauliflower is nothing but a cabbage with a college education.” Mark Twain

Did you know?

  • Cauliflower is technically an edible flower. However, the flowers are not allowed to develop and instead form tight clusters.
  • A head of cauliflower is also known as the curd.
  • The cauliflower originally came from Cyprus.
  • Commercially, white cauliflower is the most common, though orange, purple, green,and brown cultivars also exist.
  • Cauliflower is an excellent source of vitamin C, vitamin K, folate, pantothenic acid, and vitamin B6. It is a very good source of choline, dietary fiber, omega-3 fatty acids, manganese, phosphorus, and biotin.
  • The leaves on cauliflower are edible, but they do have a stronger flavor, somewhat similar to collard greens. Instead of throwing them away, you can save them to make stock. Same goes for the stems.
  • The bigger the cauliflower head, the bigger the flavor.

 Fun Fact

  • Not a fan of the way cauliflower smells when you boil it? Try adding celery seeds or celery leaves to the water. It’s a simple way to cut down the smell.

Where to Store it?
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. Be sure to keep the cauliflower stem-end up to prevent condensation from forming on the head. Moisture can lead to discoloration or decay of the cauliflower. You should also skip washing your cauliflower before storing it, but you should wash it once you're ready to use it. When properly stored, cauliflower can last up to three to five days in the fridge.

Preparation
Before using it in your favourite recipe or enjoying it raw give it a wash. The entire cauliflower can be enjoyed, the core and leaves. Cut the whole head into quarters first, and then angle the knife to cut out the cores. The cauliflower cores are much like broccoli cores. If you want, peel them and slice them for snacks, or chop them and cook them the way you would the florets.

How to Use:

Cauliflower is a very versatile vegetable and can be enjoyed many ways… raw, steamed, boiled, roasted, fried or pickled. A great addition to soups/stews or casseroles.

Recipes:

Cauliflower Salad
Created by: Dani Spies

A delicious & flavourful salad, perfect for Summer BBQS.

Ingredients:
1 head cauliflower
1/2 cup diced tomatoes
1/2 cup sliced scallions
1 cup chopped cucumbers
1/2 cup chopped parsley
1/3 cup chopped mint
1 cup garbanzo beans, drained and rinsed
1/2 cup chopped green olives

Dressing
2 cloves garlic, chopped
1/4 cup lemon juice
2 tbsp extra virgin olive oil
1/2 tsp salt
1/4 tsp black pepper

Instructions
1.  Slice the cauliflower in half and use a knife to remove all the florets. Cut some of the larger
     florets into smaller pieces so they'll fit in your food processor.

  1. Place cauliflower florets in the food processor and pulse back and forth until you have a fine, gravel-like consistency. You may have to work in batches.
  2. Transfer cauliflower to a large bowl and add in tomatoes, scallions, cucumber, parsley, mint, garbanzo beans and olives.

 

 

Dressing

  1. In a small spouted cup combine; garlic, olive oil, lemon juice, salt, and pepper. Gently whisk together.
  2. Pour dressing over salad and gently toss together. Adjust seasonings and enjoy.

 

Cauliflower Tacos with Creamy Slaw
Created By: Detoxnista


These Cauliflower Tacos are the perfect vegetarian dinner! They taste like a restaurant-quality meal that you can make in just 30 minutes!

Ingredients:

Tacos
1 pound cauliflower, cut into florets
1 tablespoon olive oil
1 teaspoon garlic powder
1 teaspoon ground cumin
1/2 teaspoon smoked paprika
3/4 teaspoon salt
1 tablespoon arrowroot starch (or corn starch; optional)


Creamy Cilantro Slaw
2 TBSP tahini
1 TBSP lime juice
1/4 tsp garlic powder (or 1 clove, finely minced)
1/2 tsp salt
1/2 tsp maple syrup
12 ounces shredded cabbage (about 3 cups)
1/4 cup freshly chopped cilantro , tightly packed

8 corn tortillas, for serving

Instructions:

1. Preheat the oven to 400ºF and cut the cauliflower into small pieces so they will cook quickly and evenly. In a large bowl, toss the cauliflower in the olive oil.

  1. In a small bowl, mix together the garlic powder, cumin, smoked paprika, and salt. Shake the mixture over the cauliflower and toss well. For extra-crispy cauliflower, you can sprinkle on the arrowroot or corn starch last, and toss again until you no longer see white powder. (This is optional-- the cauliflower is delicious either way.)
  2. Arrange the seasoned cauliflower on a large baking sheet, spreading the pieces out as much as possible. (Don't crowd the pan, or the cauliflower will steam instead of getting crispy.) Bake at 400ºF for 20 to 25 minutes, until the cauliflower is golden.
  3. While the cauliflower is cooking, in a large bowl combine the tahini, lime juice, garlic, salt, maple syrup, and 1 tablespoon of water. Mix well with a whisk, and add more water, just 1 tablespoon at a time, until the mixture looks creamy. (You shouldn't need more than 2 tablespoons of water total.)
  4. Add in the shredded cabbage and cilantro, and stir well, until the veggies are evenly coated in the dressing. Set the bowl aside to let the slaw marinate, for at least 10 minutes before serving.
  5. To prepare the corn tortillas, you can spray them with olive oil on both sides, and arrange them in a single layer on a large baking sheet. (You may have to do this in batches-- I can only fit 4 tortillas per pan.) Place the tortillas in the oven to warm up on the bottom shelf for about 5 minutes, while the cauliflower finishes roasting. The shells will crisp up as they cool, so be sure to fold them over quickly after removing them from the oven, before they firm up.
  6. Serve each taco shell with a generous portion of the creamy slaw, topped with a few pieces of roasted cauliflower. You can add any other toppings you like, such as sliced avocado or green onions, but the flavor is delicious even without any extras. Store leftover cauliflower and slaw in separate airtight containers in the fridge for up to 3 days.

 

Mashed Cauliflower
Created by: Delicious Yum!

A delicious and easy side dish for your favourite protein.


Ingredients:
1 large head Cauliflower (6 cups florets, cut off most of the stems)
1 tsp Olive oil
2 cloves Garlic (minced)
2 TBSP Unsalted butter (cut into chunks)
2 TBSP Cream cheese (cut into chunks)
3/4 tsp Sea salt (to taste)
Chives (optional, for garnish)


Instructions:
1.  Fill a large saucepan or pot with enough salted water to come right below a steamer basket fitted over it. Bring the water to a boil.

  1. Place the cauliflower florets into the steamer basket and fit on top of the pan. Cover the pan with a lid.
  2. Reduce water to a simmer and cook, covered, for 10 to 15 minutes, until cauliflower is very soft and mushy.

    4. Heat olive oil in a small skillet over medium heat. Add the minced garlic and sauté for about a minute, until fragrant.
  3. Place the cooked cauliflower, sauteed garlic, butter, cream cheese, and salt into a food processor. Puree for 1-2 minutes, until completely smooth.
  4. Adjust salt to taste.
  5. Garnish with chives if desired. You can also drizzle some melted butter on top if you'd like.

 

 

 


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