Cauliflower (2024)

What is cauliflower?

A brassica, like cabbage and broccoli, cauliflower is a mass of tiny, tightly packed flower heads (called curds), which grow from a thick central stem to form a single, round head, cupped by green leaves. It has a firm, almost waxy texture, and a mild, delicate flavour.

Most cauliflowers are white, but it's also possible to find green and purple varieties, as well as the sweeter Romanesco cauliflower, with its distinctive pointed florets. Like all brassicas, cauliflower smells very unpleasant if overcooked, so brief cooking is essential.

How to prepare cauliflower

Cut off the surrounding leaves (if they're fresh, they can be cooked, too. Keep thicker-stalked veg for stock). For large cauliflowers, cut off individual florets from the central stem and cut again if necessary. You should end up with florets of a comparable size, so that they all cook at the same pace. Then wash. Smaller, baby cauliflowers can be cooked whole.

How to cook cauliflower

The florets are great used raw in a salad or as part of a crudité selection served with dips.

Cooked cauliflower florets keep their shape best when steamed (5-10 mins) – remember to place them upright in the steamer. It can also be boiled (takes 5-10 mins for florets; around 10 mins for a whole cauliflower). For both cooking methods, test regularly with the tip of a knife to make sure they don't overcook.

Cauliflower can be cut into 'steaks' or wedges and grilled or barbecued so they pick up lots of flavour and char.

Whole cauliflowers can be roasted and carved, like this whole roasted cauliflower with anchovy sauce.

For more recipe inspiration, browse our cauliflower, vegan cauliflower and cauliflower cheese collections, plus read our guide to the top 10 ways to serve cauliflower.

You can also use cauliflower to make a rice substitute.

Watch our video for tips on how to make cauliflower rice:

How to store cauliflower

Store cauliflower in the fridge. It will keep for several days.

When is cauliflower in season?

All year round, but at its best from mid December through to mid April.

Learn how to grow your own cauliflower from the experts at Gardeners’ World.

Choose the best cauliflower

Go for cauliflowers with pure white heads with no discolouration, and crisp green leaves. The colour of the base is a good indication of how recently it's been picked – the whiter, the fresher.

Alternatives to cauliflower

Try broccoli.

Cauliflower (2024)

FAQs

What does cauliflower do for your body? ›

Cauliflower's dietary fiber has similar cholesterol-lowering abilities. Cauliflower is one of the best sources of choline, a nutrient that most people don't get enough of. Choline is essential for many healthy nervous system functions, including mood regulation, memory, and muscle control.

Is cauliflower healthier, raw or cooked? ›

Eating raw cauliflower provides maximum vitamin C content, but cooking cauliflower allows your body to absorb more nutrients, such as vitamin K and potassium. Roasting or steaming cauliflower brings out its natural flavors and adds a delightful texture.

Is it okay to eat cauliflower every day? ›

The fact that it's a vegetable makes cauliflower automatically good for you. Additionally, cauliflower is packed with nutrients that give it unique benefits, such as fiber, vitamin C, vitamin K and choline. These properties give you a good reason to eat it frequently or even daily.

What color cauliflower is healthiest? ›

Purple. Purple cauliflower is the healthiest option, with numerous advantages. The purple hue is due to the antioxidants called anthocyanins. These are the pigments present in various other plants and plant-based products, including red cabbage and red wine.

Does cauliflower clean your gut? ›

Digestion. Cauliflower is high in fiber and water. Both are important for preventing constipation, maintaining a healthy digestive tract, and lowering the risk of colon cancer. Studies have shown that dietary fiber may also help regulate the immune system and inflammation.

What is healthier broccoli or cauliflower? ›

While they are both very nutritious vegetables, broccoli has a higher vitamin content, specifically in vitamin K and C, than cauliflower and is specifically known to be great for eye health. Broccoli florets also provide more minerals and fiber as well as contains vitamin A that isn't in cauliflower.

Is cauliflower good for weight loss? ›

May aid weight loss

As a good source of fiber, cauliflower slows digestion and promotes feelings of fullness. This may help reduce the number of calories you eat throughout the day, an important factor in weight control ( 2 , 9 ). High water content is another weight loss-friendly aspect of cauliflower.

What is the most nutritious way to eat cauliflower? ›

5 Healthy Ways to Cook with Cauliflower
  1. Roasted Cauliflower and Kale Soup. Soup is a quintessential comfort food, especially when it's rich and creamy and full of flavor. ...
  2. Cauliflower Steaks with Caper-Anchovy-Garlic Sauce. ...
  3. Cauliflower Mashed Potatoes. ...
  4. Whole Roasted Cauliflower. ...
  5. Cauliflower Tabbouleh.
Feb 20, 2018

Is cauliflower a superfood? ›

Cauliflower is a dietary superfood filled with vitamins, minerals, and other beneficial molecules despite its pale-colored appearance. Today cauliflower is a popular alternative to many carbohydrate-rich foods, such as rice, Pizza Crusts, and Sandwich Rounds.

Why don't we eat cauliflower leaves? ›

Are cauliflower leaves edible? You can eat cauliflower leaves. They're just as edible as the cauliflower stems or florets (the immature flowers of the plant) we usually cook up. They're also a versatile ingredient which adds tasty flavour to many dishes.

Is cauliflower anti-inflammatory? ›

Bioactive compounds in cauliflower have been shown to reduce inflammation. 18 Cauliflower is also a source of antioxidants, including types that protect against oxidative stress.

Is cauliflower gassy? ›

Vegetables like broccoli, Brussels sprouts, cabbage and cauliflower are high in sulfur and can cause bloating and gas. Try some of these vegetables to see if they are easier to digest: carrots, spinach, sweet potatoes, zucchini, green beans, celery and squash.

Is cauliflower really better than rice? ›

However, rice can be high in calories and carbohydrates, meaning it will fill you up without providing you with many additional nutrients. Substituting cauliflower rice for white rice is a great way to get more antioxidants while reducing calories and carbohydrates in order to save room for other nutrient dense foods.

Is frozen cauliflower good for you? ›

In terms of nutrition, there's little difference between frozen and fresh vegetables. Opting for frozen veggies can be a more convenient and cost-effective way to make sure you're eating a wide variety of plants.

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