The humble cauliflower is considered one of the healthiest foods on earth. With its rich supply of health-promoting phytochemicals, high level of anti-inflammatory compounds, research has shown its possible that cauliflower can reduce the risk of some diseases and improve health.
So how should we get more cauliflower into our diets? There are so many ways to liven up cauliflower through different cooking methods and some creative recipes. Handy too, is the fact that cauliflower is available all year round.
When choosing, go for a cauliflower with pure white heads with no discolouration, and crisp green leaves. The colour of the base is a good indication of how recently it's been picked - the whiter, the fresher.
To prepare, cut off the surrounding leaves (if they're fresh, they can be cooked, too). For large cauliflower, cut off individual florets from the central stem and cut again if necessary. You should end up with florets of a comparable size, so that they all cook evenly. Then wash. Smaller cauliflower can even be roasted or steamed whole.
If stored in a perforated bag in a cool dark place or in the fridge, cauliflower will keep for several days.
Cauliflower is so diverse. Raw, roasted, steamed and boiled – the various cooking methods open up a whole world of delicious dishes.
Cauliflower – The Low Carb Alternative
Creating alternatives for your favourite carb loaded meals has been a hit this year. Not only can you spiralize your vegetables to make pasta but you can also blitz your cauliflower with a KitchenAid Food Processor or KitchenAid Cook Processor and then cook to create the perfect Gluten Free Cauliflower Pizza Base or make a healthy ‘fried rice’ by replacing traditional rice and making a low carb cauliflower fried rice.
Cooked cauliflower florets keep their shape best when steamed (5-10 minutes) - remember to place them upright in the steamer. Cauliflower can also be boiled (takes 5-10 minutes for florets; around 10 minutes for a whole cauliflower). For both cooking methods, test regularly with the tip of a knife to make sure they don't overcook. Cauliflower can be a great alternative to potatoes in a creamy mash. Cauliflower can also be boiled down to make a soup, one of our favourites is Ed Halmagyis Creamy Cauliflower and Leek Potato Soup served with Crunchy Beet Chips.
The florets are great used raw in a salad or as part of a crudité selection
served with dips. Eating cauliflower raw is one of the best ways to maximize it nutrients. Try adding it to your favourite salad and we are sure it won’t disappoint!
When roasting cauliflower there are four things to keep in mind for optimal flavour and texture:
1) Keep it even: ensure the florets are the same size
2) Keep it hot: roast at high heat
3) Keep it interesting: season it with different combinations of spices and herbs.
4) Keep it moist: cover the pan with tin foil for the first 10 minutes of cooking so the cauliflower steams itself as it roasts. After steaming, remove the foil and allow the dry heat of the oven brown and caramelize each wedge, about 15 minutes.
Roasting cauliflower brings out a brilliant nutty flavour and when seasoned with parmesan makes for a delightful winter side dish.