Cauliflower
A popular member of the Brassica (cabbage) family
which is increasing in popularity. It is believed to have originated
in the Mediterranean regions. In addition to the white cauliflower,
green and purple types are now also available. Cauliflower is normally
boiled. However, it can also be served raw or lightly cooked in salads.
It is low in fat and calories. There is also Romanesco, which has
a yellow-green pyramid-shaped curd with a milder, sweeter flavour
than the white. They are eaten when the heads are small.
Picking the best:
Buy heads that are firm -not quite fully developed - with clean white
stalks. Avoid 'blown' woolly heads, speckled patches on the curd or
limp leaves. Yellow curds are caused by to much sun, rain or frost
- but the flavour should still be fine - disguise
the colour with a sauce. Green or purple cauliflowers should
always be bright in colour.
Health:
13 Cals/100g raw, 9 Cals/100g boiled. High in fibre, more nutritious
raw, especially high in Vitamin C, also rich in potassium and a source
of protein, phosphorus and calcium.
Nutritional Value/ 100grams
Cauliflower raw
|
Water
|
88.4 Grams
|
|
Protein
|
3.6 Grams
|
|
Fat
|
0.9 grams
|
|
Carbohydrates
|
3.0 grams
|
|
Vitamin C
|
43 milligrams
|
|
Vitamin E
|
0.22 milligrams
|
|
Vitamin A
|
50 Micrograms
|
|
Folate
|
66 Micrograms
|
|
Iron
|
0.7 milligrams
|
|
Energy Value K cal
|
34 or 142 KJ
|
|
Vitamin B
|
0.28 milligrams
|
|
Dietary Fibre
|
1.8 grams
|
|
Niacin
|
0.6 milligrams
|
Preparation
Trim outer leaves ans stalk, wash well.
If cooking whole, cut a cross in the base of the stalk. Or separate
into even size-florets. All colours can be served raw. The spiky turrets
of Romanesco and the purple heads look stunning with dips, in a salad
or as a garnish.
Cooking/Presentation
Boil. Add lemon juice - to keep the
colour - and a bay leaf to take away the cooking smell. Cook till
just tender. Green cauliflower will keep their colour when boiled
and cook more quickly than white. Purple varieties lose colour in
water but retain some if steamed. Outer leaves ans stalk can be lightly
cooked.
For more
recipes go to CAULIFLOWER Recipes
Portions:
1 cauliflower between 4-6 people.
At their best:
Eat on day of puchase or keep wrapped in clear film in the salad drawer
of the fridge for 2-3 days.
Grading & Packaging:
Packed in face pack trays of 6, 8, 10, 12 or 15 each per tray or packed
two deep in boxes , depending on the size of the head of the cauliflower.
Storage:
Store in cool dry place.
Optimum temperature 1º at relative humidity of 90-95%.
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