Cauliflower

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Cauliflower

Cauliflower is a vegetable high in fiber, vitamin C and K, and low in fat and carbohydrates.  It also serves as a good source of protein, phosphorus and potassium. 

How to pick the best cauliflower

Look for a clean, white, compact curd with big flowers. Choose cauliflower that is surrounded by big green leaves, as the leaves will keep it fresher.  Fresh cauliflower is more nutritious than frozen.

How to store cauliflower

Store uncooked cauliflower in the refrigerator for up to one week. Pre-cut or cooked cauliflower should also be stored in the refrigerator and can be consumed up to three days after cooking.

How to cook cauliflower

To cut cauliflower, start by removing the outer leaves and cut the florets off the stalk. If you want smaller pieces, keep trimming the florets until they reach the desired size. You can eat cauliflower raw, but if you want to cook it, here are some options:

Steamed:  Cut and wash cauliflower. Add cauliflower to microwave safe bowl, add no more water than what it takes to rinse vegetables- approximately 1/3 cup. Cover bowl with microwave-safe plastic wrap and cook for 3-4 minutes.   Steaming cauliflower preserves the most nutrients and is preferred over boiling cauliflower.

Boiled: Cut and wash cauliflower. Add to pot of boiling water and boil for 20 minutes. 

Riced:  Cut and wash cauliflower. Put large florets in food processor or use cheese grate until finely chopped. Make sure cauliflower rice grains are uniform in size. Add grains to large skilled and cook on medium to high heat for approximately 5 minutes.

Mashed or Pureed: Cut and wash cauliflower. Add cauliflower to pot of water and boil for 20 minutes. Remove cauliflower and mash or use food processor until smooth.

Recipes:

Oven-roasted cauliflower

5-6 cups cauliflower florets

¼ cup extra virgin olive oil

1 tablespoon chopped garlic

2 tablespoons lemon juice

½ teaspoon black pepper

2 tablespoons grated Parmesan

Directions:

Preheat oven to 500°F

Place cauliflower florets in large sauté pan. Drizzle florets with olive oil and season with garlic, lemon juice, salt and pepper. Place pan in the oven and cook for 15 minutes, stirring occasionally to ensure even roasting. Remove from oven and sprinkle with Parmesan. Serve while warm.

Cauliflower Crust

Ingredients:

1 small head of cauliflower

1 egg

1/4 teaspoon of black pepper

1/8 teaspoon of salt

1 teaspoon of italian herb seasoning

1/2 cup of parmesan or mozzarella cheese

Directions:

Using a food processor rice cauliflower. Cook cauliflower in a large microwave safe bowl for eight minutes. Add egg, cheese, salt and pepper to cauliflower. Preheat oven to 375°F. Spread dough onto pizza pan and bake 20-25 minutes. Remove pizza crust from oven and top pizza with sauce and desired toppings. Broil pizza until cheese is melted. About 5 minutes.

 
 

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