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Cauliflower

SCIENTIFIC NAME

Brassica oleracea var. botrytis

CLASSIFICATION

Vegetable

SEASON

January, February, March, April, May, June, July, August, September, October, November, December

About

The doctor’s arch-nemesis, the apple, truly lives up to its reputation as a symbol of health. Packed full of anti-oxidants, research has shown that the apple may reduce the risks of some cancers. This crunchy, juicy fruit rewards the taste buds with a sweet, fresh, cleansing experience and can be used as a hero or support role in so many dishes, from apple pie, classic crumble to a Waldorf salad or juice.

Cauliflowers are available all year and are grown north of Perth and in the south west region.

Raw cauliflower is firm yet a bit spongy in texture. It has a sweet and almost nutty flavour.

Choose a cauliflower with fresh white florets and leaves that are still tightly clinging to the cauliflower. Some retailers trim these leaves away, while others prefer to leave them on to help protect the cauliflower head from damage (on the trip home!)

Either way, as long as they’re fresh and used within a few days they will be fine to eat.

Cauliflowers have suffered some bad press in the taste department for over-cooking. They don’t need a lot, and it is easiest to manage when the florets are cut into small even pieces and cooked quickly.

Use cauliflower in stir frys, mash, soups, gratins, blanched in salads and try roasting them for something different.

The brassica family is well known for their cancer fighting properties and cauliflowers are no exception. Lightly steaming and stir-frying are the best methods to cook cauliflower and retain as many of their nutrients as possible and even release some in the cooking process, as long as it’s quick and not over done.

CAULIFLOWER
Nutrient Value per 100 g
Proximates
Energy, including dietary fibre 99 kJ
Moisture 91.8 g
Protein 2.1 g
Nitrogen 0.34 g
Fat 0.2 g
Ash 0.8 g
Dietary fibre 2.7 g
Fructose 0.9 g
Glucose 1.1 g
Surcose 0 g
Total sugars 1.9 g
Available carbohydrate, without sugar alcohols 1.9 g
Available carbohydrate, with sugar alcohols 5 g
Organic Acids
Malic acid 0.2 g
Citric acid 0.1 g
Minerals
Calcium (Ca) 18 mg
Copper (Cu) 0.029 mg
Fluoride 87.79 mg
Iodine (I) 0 mg
Iron (Fe) 0.48 mg
Magnesium (Mg) 15 mg
Manganese (Mn) 0.158 mg
Phosohorus(P) 50 mg
Potassium (K) 297 mg
Selenium (Se) 0 ug
Sodium (Na) 31 mg
Zinc (Zn) 0.25 mg
Vitamins
Thiamin (B1) 0.077 mg
Riboflavin (B2) 0.096 mg
Niacin (B3) 0.48 mg
Niacin Equivalents 0.95 mg
Pantothenic acid (B5) 0.48 mg
Puridoxine (B6) 0.04 mg
Biotin (B7) 5.7 mg
Folate, natural 62 ug
Total folates 62 ug
Dietary folate equivalents 62 ug
Alpha carotene 0 ug
Beta carotene 13 ug
Cryphoxanthin 0 ug
Beta carotene equivalents 13 ug
Retinol equivalents 2 ug
Vitamin C 67 mg