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Cauliflower

Pick it!

  • 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.

Try it!

  • 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

Ingredients

  • 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

Directions

  1. Chop the cauliflower into 2-inch pieces. Peel and chop the onion. Chop the tomatoes.
  2. Put the cauliflower in a pan. Add 1 inch of water.
  3. Cook, uncovered, over medium heat for 3-5 minutes. Test the cauliflower for doneness. If tender, drain the cauliflower.
  4. Add garlic and cauliflower to the pan with the onion. Cook while stirring for 3 minutes, until lightly browned.
  5. Add the tomatoes and pepper. Cook for 5 more minutes.
  6. 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

© South Dakota Board of Regents

Program Materials

Colorful fact sheets, recipe cards and educational videos provide educators and families with fun, engaging tools to enhance any dietary curriculum in a variety of settings.

Quick resources are available in the fact sheets below. Download the zipped folder to use the lesson plan, sampling instructions, recipes and display materials in your educational program.