Welcome to our weekly series where we’ll let you know what fruit and vegetables are market fresh this week, give you handy storage tips and recipes to make the most of seasonal produce.
Cauliflower generally appears as white broccoli and it contains many of the same nutritional values. While it is available all year, it is in its peak during Autumn in Australia.
Cauliflower heads should be firm and tightly closed, with minimal dark spots. Look for green and crisp leaves as a sign of a healthy cauliflower.
Avoid cauliflower with soft heads which could mean spoilage. A fresh cauliflower should have a crisp texture, mild nutty taste and natural sweetness.
Cauliflower is considered one of the healthiest vegetables – it’s packed full of vitamins and minerals along with anti-inflammatory properties. It is also very low in calories, just 27 per 100 grams.
High in fibre which is important for digestive health and may reduce the risk of several chronic diseases, the vegetable is a good source of antioxidants as well as vitamin C which may boost immune health and reduce the risk of heart disease and cancer.
Store your cauliflower in the fridge in a loosely closed or perforated plastic bag in the crisper drawer. Keep the stem facing up to prevent condensation and do not wash it before storing. Cauliflower can last up to three to five days in the fridge.
Alternatively, you can freeze it – cut into florets and blanch by placing in boiling water for three minutes, then in ice water.
Drain and arrange in a single layer on a baking sheet. Freeze for a couple of hours, then place in a freezer bag. Frozen cauliflower can keep for up to 12 months.
Tips:
•Don’t overstuff your crisper drawer with food.
•If you bought a plastic-wrapped head of cauliflower, loosen the knot.
•If you want to keep a moderately moist environment, put the cauliflower in a damp paper towel and then a plastic bag.
Here are three recipes to make the most of fresh cauliflower in your cooking this week:
Embrace the smoky flavour of these juicy BBQ lamb chops. Served with a cauliflower tabouli, it’s a meal fresh and big on flavour.
This quick and easy mac ’n’ cheese is so delicious, it’s hard to believe it’s made with only 5 ingredients. Keep the recipe up your sleeve when you need a speedy meal that really hits the spot.
These char-grilled cauliflower steaks coated in delicious spices and served with chimichurri are the perfect meat-free dinner option.
