Cauliflower: It’s loaded with nutrients

I’m not going to lie, cauliflower is probably one of my least favorite vegetables. I have tried it several ways and just can’t seem to find a way to love it. At the supermarket one day I saw a bag of cauliflower rice in the freezer section so I decided to give it a try.

You may be asking, what is cauliflower rice? It is raw cauliflower that has been grated down to a consistency almost like rice. Like cauliflower itself, it can be eaten raw or cooked to soften it up and create a texture more like traditional rice. You can make it yourself, or you can buy it premade at the grocery store. Having tried it, I’ll be sticking with my brown rice.

However, for those who love cauliflower, it is a source of vitamin C, an antioxidant that may reduce your risk of heart disease and certain cancers. It also helps protect skin from bruising, helps heal cuts and keeps gums healthy. Eating foods with vitamin C helps the body absorb iron. You will also find folate, which may reduce your risk of heart disease. Eating foods with folate before pregnancy helps lower the risk of delivering a baby with neural tube defects. Cauliflower also provides potassium, vitamin K and fiber. Potassium helps maintain healthy blood pressure, vitamin K helps build and maintain strong bones, and fiber helps control cholesterol and keeps you regular.

Cauliflower is in season from May to June and September to November and is readily available at your local supermarket or farmers market, making it easy to access. It is an inexpensive vegetable for all occasions and can be added to salads along with cabbage and other green vegetables.

To choose cauliflower, look for white, firm heads without brown spots or bruises. Rinse cauliflower, trim leaves and remove center core. Cut or break into florets, if desired. Store it in a perforated plastic bag in the refrigerator and use within 3 to 5 days.

Some ways to use cauliflower include serving it raw with a dip. Or steam a whole head for 15 minutes until crisp tender, or steam florets for 7 to 10 minutes. Serve with lemon butter or cheese sauce. You can also microwave on high with 2 tablespoons water for 8 to 10 minutes for a whole head or 4 to 6 minutes for florets. Season with warm olive oil, garlic and oregano.

Try stir-fry for a new take on cauliflower. Stir-fry in 1 to 2 tablespoons of olive oil for 3 to 5 minutes. Enjoy with soy sauce or teriyaki sauce. You can also bake in the oven at 400 degrees F. On foil lined baking sheet, place 1 medium head of cauliflower, cut into wedges. Drizzle with 2 tablespoons oil. Turn over and drizzle the other side with 2 tablespoons oil. Roast until tender and golden, about 20 minutes.

For more information, contact the Miller County Extension Office, 870-779-3609 or visit us in room 215 at the Miller County Courthouse. We’re online at chadley@uaex.edu, on Facebook at UAEXMillerCountyFCS, on Twitter @MillerCountyFCS or on the web at uaex.edu/Miller.

Try this recipe for Roasted Garlic Cauliflower. With the grated parmesan cheese and garlic, it has a good flavor.

ROASTED GARLIC

CAULIFLOWER

3 tablespoons minced garlic 3 tablespoons olive oil

1 large head cauliflower, separated into florets

1/3 cup grated Parmesan cheese Salt and black pepper to taste 1 tablespoon chopped fresh parsley, optional

Preheat oven to 400 degrees F. Place the olive oil and garlic in a large bowl. Add cauliflower and stir to mix. Pour into casserole dish that has been sprayed with nonstick cooking spray. Season with salt and pepper to taste. Bake for 20 to 25 minutes, stirring halfway through and cover with foil. Once done, top with Parmesan cheese and parsley. Broil for 3 to 5 more minutes, until golden brown. Serves 6.

Nutrition per serving: 118 calories; 8.2 g fat; 8.6 g carbohydrates; 4.7 g protein; 4 mg cholesterol; 111 mg sodium, 444 mg potassium.

Carla Due is a county extension agent, family and consumer sciences, with the Miller County Extension Service, part of the University of Arkansas Division of Agriculture.