Health Benefits
- Naturally low in fat
- Naturally low in calories
- Naturally high in fibre
- A high protein food as 26% of its calories come from protein
- A source of folate
- High in vitamin C
Nutritional Value
| Per 100g (raw) | |||
| Calories | 29kcal | ||
| Protein | 1.9g | ||
| Carbohydrate | 3.5g | ||
| Fat | 0.9g | ||
| Fibre | 1.6g (NSP) 1.9g (AOAC) |
Preparing
In addition to the white cauliflower, green and purple types, dwarf varieties and baby white cauliflowers are also available. Romanescoes look like a cross between broccoli and cauliflower but are more closely related to cauliflowers. They taste like cauliflower but are less likely to be overcooked because of their small size and so retain their flavour. A broccoflower is across between broccoli and cauliflower with a mild flavour. It is cooked in the same way as cauliflower.
Cauliflower is a source of Vitamin C and folic acid, although because they are water soluble and heat-sensitive, cooking reduces the amounts. Cauliflower can be steamed or boiled to serve,as a vegetable but should not be overcooked.It should be tender but still have plenty of bite. Cauliflower can be blanched and refreshed first or used raw, in salads or as crudités with dips and dressings. When stir-frying or deep-frying,it’s best to blanch and refresh beforehand.
Using
Cauliflower is used frequently in Indian and other ethnic cuisine. It can be served as a vegetable side-dish such as gobi or pakora,stir-fried, or used in main courses (for example,Balti-style curries). In Japanese cooking cauliflower is made into savoury fritters (or tempura) by dipping florets in batter (made using iced water) and deep-frying. A selection of savoury vegetable fritters can be served as a starter, snack or accompaniment to a main course.
Serve it on its own as a vegetable with a little butter, tomato, Hollandaise, or Mornay sauce or you could purée it. Combine cauliflower with other vegetables such as broccoli and carrot for additional colour. Cauliflower à la grecque (cooked in water, olive oil and lemon juice flavoured with bay leaf, thyme, pepper,coriander seeds and salt) is served cold.Classic dishes include cauliflower au-gratin and cauliflower Polonaise. Cauliflower soup is a traditional and hearty soup that combines well with cream and cheese.
Good flavour combinations for cauliflower include: cheese, broccoli, carrot, French beans, mange tout, hazelnuts, mustard,cream, coriander, cumin, garam masala,ginger, chilli and lemon.
Looking for some recipe inspiration? Try this delicious and tasty Seared Scallops with Black Pudding and Cauliflower Purée
