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Cauliflower Basics Page 1
Cauliflower Basics Page 2

Cauliflower Basics

Cauliflower is high in vitamin C, which helps to heal wounds and fight infection.

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  • Choose a head of cauliflower with even color and tightly packed florets. 
  • Avoid heads with brown or wet spots and wilted or yellowing leaves. 
  • Fresh cauliflower is available year-round but may cost less when in season locally. In Oregon, this is usually May through December. 
  • Pre-cut fresh cauliflower can be found in the produce area of many grocery stores.  
  • Frozen cauliflower is a good buy and can be used in many recipes.

Three Ways to Cut Cauliflower

Begin with a flat edge: remove the leaves and slice across the core.

1. Steaks: slice through head from top to bottom every 1 to 1½ inches.

2. Florets: slice head into 4 sections, and then cut away core to release florets.

 3. Rice: slice head into 4 sections, and then grate using the largest holes of a grater.

Store Well Waste Less

  • Refrigerate cauliflower stem side down in a loose bag or in the store wrapper for 1 to 2 weeks.   
  • Pre-cut cauliflower (from the store or cut at home) loses freshness faster; use in 2 to 3 days.   
  • Rinse cauliflower under running water just before using. Trim away brown spots.   The stem and leaves are good to eat raw or cooked.   
  • Freeze cauliflower for longer storage. For best color and flavor, blanch first and package in airtight containers to use within 8 to 12 months.

Enjoy Cauliflower


Baked Cauliflower Tots

Roasted Cauliflower Steaks

Kids Can!

When kids help make healthy food, they are more likely to try it. Show kids how to:

  • measure and mix ingredients.   
  • press cauliflower mixture into balls or logs.   
  • wash hands after touching raw eggs (after cracking eggs and after pressing the balls or logs).

A medium-sized head of cauliflower is about 6 inches across, weighs about 2 pounds and makes 4 to 6 servings.


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