Originally written by Kimberly Cripps , former SDSU Extension Family & Community Health Field Specialist, with contributions by Megan Erickson, former SDSU Extension Nutrition Field Specialist, and Hope Kleine, former SDSU Extension Health Education Field Specialist.
- Cauliflower is a compact head of undeveloped white flower buds and is in the same family as broccoli and cabbage.
- Look for creamy white color, solid, clean slightly bumpy surface.
- Avoid wilted or discolored areas and speckled surfaces.
- Store un-rinsed in a plastic bag in a vegetable crisper up to 7 days.
- Eat raw or cooked.
- Do not rinse until ready to use.
- Trim off outer leaves and cut the stem close to the head.
- Steam stem-side down, in 2-inches boiling water with 2 Tbls of lemon juice or 1 tsp of vinegar to the water for 2-3 minutes. Remove cover for 15 seconds to allow odors to escape. Cook to tenderness.
Like it! Savory Cauliflower
- 1 head cauliflower
- 1 Tbls vegetable oil
- 1 medium onion
- 1/4 tsp garlic powder
- 2 large tomatoes
- ½ tsp black pepper
- 1 Tbls dried parsley
- 1.4 cup grated Parmesan cheese
- Chop the cauliflower into 2-inch pieces. Peel and chop the onion. Chop the tomatoes.
- Put the cauliflower in a pan. Add 1 inch of water.
- Cook, uncovered, over medium heat for 3-5 minutes. Test the cauliflower for doneness. If tender, drain the cauliflower.
- Add garlic and cauliflower to the pan with the onion. Cook while stirring for 3 minutes, until lightly browned.
- Add the tomatoes and pepper. Cook for 5 more minutes.
- Serve with a sprinkle of parsley and cheese.
Yield: 6 servings
Nutrition Facts per Serving: Calories 80; Fat 3.5g; Cholesterol 5mg; Sodium 85mg; Carbs 9g; Fiber 3g; Sugars 4g; Protein 4g
Source: University of Illinois Extension
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