In Season: Cauliflower


This unusual vegetable comes in many colors, each with unique nutritional properties. White cauliflower is high in dietary fiber, folate, and vitamin C, but orange cauliflower contains about 25 times more vitamin A than white cauliflower. Purple cauliflower tends to have a milder taste than white after being cooked; it also contains more flavinoids per serving than white cauliflower.

>> Roasted Parmesan Cauliflower

Preheat oven to 400 degrees. Cut 1 head of cauliflower into florets and place in an oven-proof baking dish. Toss in 2 to 3 cloves of peeled and coarsely minced garlic. Sprinkle lemon juice and olive oil over the cauliflower. Sprinkle with salt and pepper. Bake uncovered for 15 to 30 minutes or until lightly browned. Remove from oven and sprinkle with desired amount of Parmesan cheese. Serve immediately.

>> Curried Cauliflower

Preheat oven to 350 degrees. Cut 1 large head of cauliflower into small florets, and steam over 1 inch of boiling water. Cook until tender. Drain and place in a greased casserole dish. To make soup mixture, melt 1 tablespoon butter in a medium saucepan over medium-low heat. Stir in 3 tablespoons whole wheat flower, 1/2 cup low sodium chicken broth, 1/2 cup of milk or milk substitute, and salt and pepper to taste. In a large mixing bowl, stir together soup mixture, 3/4 cup mayonnaise, 1/4 cup milk, and 2 teaspoons curry powder. Crush about 12 wheat crackers over mixture. Add 1/4 cup melted butter. Pour over cauliflower. Bake for 30 minutes.

>> Cauliflower Cheese

Preheat oven to 395 degrees. Steam a whole medium head of cauliflower over boiling water for 10 minutes. Let cauliflower cool. Place 2 oz butter and 2 oz whole wheat flour into a saucepan over low heat. Stir until well incorporated. Add a pinch of sea salt and 1 level teaspoon mustard powder; and whisk together. Turn heat to medium. Add 2 cups milk and whisk for 5 minutes. Add 2 oz of shredded cheddar cheese. Break large florets from cauliflower head and place in a large baking dish. Pour the cheese sauce over the cauliflower. Bake until golden brown and sauce bubbles, about 30 minutes.