Cauliflower

Cauliflower, from the Latin word meaning 'cabbage flower', is a member of the brassica family.

It has been grown for more than 2,000 years. Native to the Mediterranean, it has been part of the European diet for about 500 years. It is now a popular vegetable in New Zealand. Miniature cauliflowers, ideal for a single serve, are sometimes available.

Varieties

p broccoflowerBroccoflower (Romanesco)

This is a hybrid mix of cauliflower and broccoli. The florets are bright green (lighter than broccoli) and packed into a round head like cauliflower. The flavour tends to be sweeter than cauliflower and broccoli. Supply is limited.

What to look for

Check the colour and freshness of leaves that are close to the head (known as curds). The best cauliflower will have white heads that are clean and compact. The curds should be firm with no parts breaking away.

Availability

All year.

Store

Refrigerate in plastic bags.

How to prepare

Cut into florets or leave whole. Cauliflower is best cooked for a short time until tender but still slightly crisp. Avoid overcooking as the taste will be inferior and the heads will disintegrate. To lightly cook cauliflower florets for use in salads or to serve with dips, simply place in boiling water for 2-3 minutes, drain and cool under cold running water.

Ways to eat

Add raw or lightly cooked to salads, make into pickles, add to soups, braises and stir fries. Use as crudités, either raw or blanched, served with dip or dipping sauce. Serve steamed or boiled with a white or cheese sauce. Cauliflower can be used like broccoli.

Cooking Methods

Boil, braise, microwave, roast, steam, stir fry.

Nutrition

CAULIFLOWER
Boiled, drained
Nutrition Information
Serving size:  ½ cup, chopped - 69g
  Average
Quantity
per serving 
% Daily
intake per
serve 
Average
Quantity
per 100g 
 
Energy (kJ/Cal) 68/16 0.8% 99/24  
Protein (g) 1.3 3% 1.9  
Fat, total (g) 0.1 0.2% 0.2  
 - saturated (g) trace 0% trace  
Carbohydrate (g) 1.9 0.6% 2.7  
 - sugars (g) 1.8 2% 2.6  
Dietary fibre (g) 1.2 4% 1.8  
Sodium (mg) 5 0.2% 7  
Vitamin C (mg) 38 95% RDI* 55 A good source of vitamin C
Folate (µg) 30 15% RDI* 44 A source of folate
Vitamin B6 (mg) 0.14 9% RDI* 0.2  
Niacin (mg) 0.7 7% RDI* 1  
Iron (mg) 0.3 2% RDI* 0.4  
Potassium (mg) 173   250  

Percentage Daily Intakes are based on an average adult diet of 8700 kJ
Your daily Intakes may be higher or lower depending on your energy needs.
*Recommended Dietary Intake (Average Adult)

Source: The Concise New Zealand Food Composition Tables, 10th Edition, Plant & Food Research - 2014

Cauliflower is a good source of vitamin C and a source of folate.  One serving of cauliflower (75g) contains 95% of an adult’s daily requirement for vitamin C. As a member of the brassica family of vegetables it contains phytonutrients such as glucosinolates, carotenoids and phenolic compounds.

Retailing

Always leave a small portion of outer leaves intact for protection of the product. Hand stack one deep with stem end down. Trim stems daily. Display in refrigerated shelving. Offer half portions or bags of florets. Use QR code on labels.

Store at 0ºC with a relative humidity of 90-100%. Cauliflower is ethylene sensitive so store separately from ethylene producing vegetables and fruits wherever possible.

Purchase cauliflower with the New Zealand GAP logo.

Recipes

Marinated vegetable salad
Marinated vegetable salad

These vegetables marinated in a subtle ginger dressing taste sensational. Make this salad a few hours before needed to allow the flavours to mingle. View Recipe

Macaroni cheese with vegetables
Macaroni cheese with vegetables

Here's a new twist on a popular family meal. Veg up traditional macaroni cheese with a colourful selection of vegetables. View Recipe

Vegetable pickle
Vegetable pickle

A jar of this pickle is a popular and colourful gift. View Recipe

View more Recipes

Images

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