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.
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.