Cauliflower: How To Use It, Why Use It & How To Pick and Store.

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July 4, 2016 by Living Girl Living Foods

You can bake it, steak it, grill it, fry it, mash it, puree it, turn it into a pizza crust, it can be your healthier choice potato replacer, mock buffalo chicken, popcorn replacer, chop finely into a rice, eat it raw, crumble it as a nut or cheese replacer, and there are probably even more ideas that I’m forgetting. The past two years cauliflower has truly blasted into delicious fame.


Cauliflower “rice” for sushi rolls xo Y-U-M-!12291805_10100520085588059_6449920470690783166_o.jpg

It has almost no taste on its own giving you the chance to give it a personality that fits best for you. Cauliflower has the dietary fiber most of us lack from choosing things like wheat dough, potatoes and so forth instead of this vegetable. It is a source of
Vitamin C, B 1,2,6 & K, manganese, folate, protein, and Omega-3’s while having a low calorie count.

According to the USDA National Nutrient Database, one cup of chopped raw cauliflower (1/2 inch pieces, about 107 grams) contains 27 calories, 2 grams of protein, 0.3 grams of fat, and 5 grams of carbohydrate (including 2.1 grams of fiber and 2 grams of sugar).images-1.jpeg

Eating one cup of raw cauliflower will provide 77% of your vitamin C needs, 20% of vitamin K, 10% or more of vitamin B-6 and folate needs for the day, as well as smaller amounts of thiamin, riboflavin, niacin, pantothenic acid, calcium, iron, magnesium, phosphorus, potassium and manganese.

Sometimes we can find purple and orange cauliflower, there is no difference in taste but orange cauliflower does have 25% more Vitamin A then white cauliflower. Purple cauliflower is high in antioxidants, and pointy geometrical pyramid mania Romanesco(pictured below) – has more fiber and a nuttier taste and crunch.images.jpeg

How does cauliflower get its shape and color?

The cauliflower head is a cluster of aborted, malformed flower buds that stopped developing in the bud stage. Descended from wild cabbage, cauliflowers once closely resembled kale or collards. These days, cauliflowers form a compacted head of undeveloped white flower buds called the “curd”. A tight encasing of heavy green leaves surrounds these buds. These leaves protect the cauliflower from the sun and prevent the development of chlorophyll; no chlorophyll gives this vegetable its creamy coloring.

How do I pick and store cauliflower?

When selecting your cauliflower make sure to choose a head that is firm, compact and creamy white. Avoid any signs of yellowing, as this indicates subsiding freshness. Avoid speckling or brown patches on the leaves or cauliflower head as this can mean insects or mold. To ensure you get the best cauliflower in the bunch, don’t forget to check the greens that wrap the underside of the cauliflower. These leaves should be fresh looking without any signs of withering.

To maintain optimal freshness, store cauliflower stem side up in the crisper drawer of the refrigerator. Storing the cauliflower with the head facing down will prevent water droplets from gathering and forming mold on the curd. Stored in an open or perforated plastic bag cauliflower will remain fresh for approximately 5 to 7 days. Precut florets, while more convenient, do not keep as well and should be consumed within a day of purchase. Once they are cut, the vegetable will oxidize, thus losing nutrients.

Please do not forget to wash your vegetables. With cauliflower it is easier to wash it after it has been cut. You can use a salad spinner or soak in water then drain. Simply running it under cold water is not enough since these are thousands of little compact tiny flowers that are tightly closed in.

I hope this gives us some ideas on how to get creative with cauliflower and may be appreciate it more. Thank you for taking the time to stop by my site. Much love ❤ and raw power 😉

xo Jess





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