Cauliflower

Cauliflower

By: Amelia Attwood, RD, LD

Cauliflower, a cruciferous vegetable within the Brassica plant family, has a distinct and strong flavor much like broccoli. The most common color of cauliflower is white, but it may also come in green, orange, and purple. Cruciferous vegetables include brussels sprouts, cabbage, broccoli, collard greens, kale, kohlrabi, rutabaga, turnips and bok choy to name a few.  These pungent vegetables are often not preferable for new vegetable eaters compared to mild flavored cucumbers or zucchini. To satisfy the whole family when cooking vegetables with a strong odor or flavor it is best to bake or boil these vegetables. Baking, also known as roasting, allows for a slightly sweeter flavor compared to the raw product. Boiling with the lid off large amounts of water will also dilute the flavor.

These pungent vegetables are full of vitamins and minerals including potassium, calcium, folate, vitamin C, and fiber. Dietary intake of potassium is essential for healthy muscles, including our hearts. Calcium helps maintain strong bones and teeth. Dietary folate is most often consumed through fresh produce. Folate in the form of folic acid is a vitamin commonly fortified into our foods for health maintenance benefits. Vitamin C is a powerful antioxidant that helps strengthen the immune system and aids in iron absorption. Cauliflower is packed with beneficial vitamins, minerals, and fiber without the added calories.

This vegetable is versatile and can be eaten raw, cooked, roasted, grilled, or cooked and mashed as a substitute for mashed potatoes. In stores, you can even find cauliflower pizza or cauliflower rice in the freezer section.  These can be great alternatives to starchy products.  Try cauliflower steaks or zucchini boats for your next “meatless Monday” to change up your typical grilling routine.  Whether you enjoy the distinct flavor of potent cauliflower or the mild side of zucchini, these vegetables can be the main entree for several vegetarian meals. Pair these vegetables with a side of beans and rice for an energizing plate. For another delicious vegetarian option checkout, the cauliflower wings recipe listed below.

At school this month students will try roasted cauliflower. To try roasted cauliflower at home, trim the stem off the head of the cauliflower, and rinse with water. After patting dry, slice off sections or florets, then toss florets with salt, pepper, and 1 tablespoon of olive oil. Arrange them on a sheet pan and roast at 400 degrees Fahrenheit for 10 to 12 minutes. Add this roasted vegetable to breakfast burritos, lunch grain bowls, or on its own as a dinner side dish. If you are needing more simple produce recipes, checkout our Simply Seasonal database of five ingredients or less and five steps or less recipes.

Baked or Air Fryer Cauliflower Wings

Prep Time: 30 minutes

Servings: 2 servings

Ingredients:

● 1 head of cauliflower

● 1 beaten egg

● 1 ½ cup all-purpose flour with 2 Tbsp of Southwest seasoning

● 1/2 cup bbq sauce

 Equipment:

● Cutting board

● Chef’s knife 

● Air Fryer or Baking Sheet

● 2 medium sized bowls 

● Tongs

● 1 Tupperware

Directions:

1) Rinse produce. Use a chef's knife to trim the stem end off. (Preheat oven to 400 degrees Fahrenheit) Line a baking sheet or air fryer with aluminum foil and spray with cooking spray.

2) Hold cauliflower with branches and stems upright. Pull cauliflower branches (florets) off stem one at a time. (Florets will range in palm size to bite size)

3) Assembly line 1 bowl with beaten egg, the next with flour and seasoning mixture, the last item in line being the cooking surface (baking sheet or air fryer). Dip cauliflower floret into egg, then flower (tilt to shake off excess), and set down on the cooking surface. Repeat process to dredge all florets.

a)    For ease of storage, cook wings per serving as desired by storing the raw washed cauliflower, the beaten eggs, and flour in 3 containers in the fridge. Store raw cauliflower dried off and, in a bowl, covered with plastic wrap for up to 3 days. For ease of cooking, store extra dredged florets first on a baking sheet in the freezer then in a freezer bag for up to 3 months.

4) Cook dredged florets for 8 minutes before flipping each wing over and cooking for another 4-6 minutes. After 12-14 minutes take cooked cauliflower florets into a Tupperware, pour bbq sauce over top, secure lid and shake. Place a fresh layer of aluminum foil down on a baking sheet or air fryer, drop sauce coated wings on the surface and finish baking for 2-3 minutes. Enjoy!

This institution is an Equal Opportunity Provider.