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Cauliflower - The New Potato Mash or Rice?

Article written by Germaine Guzman.

I know what you are thinking “what does cauliflower have to do with mashed potatoes and rice, and what is so special about cauliflower anyway?” Cauliflower may just look like a simple white vegetable but put aside any judgments you may have and let this humble vegetable take center stage in your meals! Allow me to tell you a bit more about this versatile snow-white vegetable and its impressive nutritional profile.

Cauliflower - What is it, varieties and storage

Cauliflower, Broccoli and Brussel Sprouts all belong to the Brassicaceae (cabbage) family, previously known as crucifers.1 Its name derives from the Latin word ‘caulis’ (cabbage) and flower, an acknowledgement of its unusual place amoung a family of food plants which normally produces only leafy greens for eating.1

Cauliflower traces its ancestry to the wild cabbage, a plant thought to have originated in ancient Asian Minor, which resembled kale or collards.2 The cauliflower has been through many transformations and reappeared in the Mediterranean region, where it has been an important vegetable in Turkey and Italy since at least 600 B.C.2 It gained popularity in France in the mid 16th century and was subsequently cultivated in Northern Europe and the British Isles. The United States, France, Italy, India and China are countries that produce significant amounts of cauliflower.2

Varieties

There are other varieties of cauliflower unbeknown to us:

  1. Snow-white colour: The most common form of cauliflower. It is a result of blanching- a method used to protect the heads (known as curds) from the sun. To a degree, the leaves at the base do this naturally, but farmers also pull over extra leaves, or break leaves to provide complete protection. Left unprotected, heads produce small, inedible yellow flowers.3
  2. Jacaranda purple cauliflower: This attractive cauliflower derives its color from the red pigment, anthocyanin, also found in other red-colored fruits and vegetables. This compound brings a sweeter flavor than their white or green counterparts.3
  3. Broccoflower: The name says it all! This is a cross between cauliflower and broccoli. It looks like a yellow-green cauliflower and even tastes more like a cauliflower.3

Selecting & Storing

  • Look for clean, creamy white, compact curd where the bud clusters are not separated.2
  • Heads that are surrounded by thick green leaves are better protected and will be fresher.2
  • Store uncooked cauliflower in a paper or plastic bag in the fridge for up to a week. To prevent moisture from developing in the floret clusters, store it with the stem side down.2

A Bunch of Benefits

This cloud-like vegetable holds a variety of health benefits:

  • It is an excellent source of vitamin C.4
  • It is a good source of folate and potassium.4
  • It is low in calories and carbohydrates, has a low glycemic index, and is high in fiber.4

A bit of research...

Canadian researchers reveal that cruciferous vegetables, like the cauliflower, contain active plant chemicals called Glucosinolates. These are metabolized by the body into Isothiocynates and evidence suggests these are powerful anti-carcinogens.5

Other studies have proposed that the compound indole-3-carbinol (I3C), a phytochemical found naturally in cruciferous vegetables, could also have potential prevention activity against hormone-responsive tumours, such as breast, ovarian and prostate cancer.5

A new study issued in the Journal of Nutrition suggests that a higher intake of low glycemic index vegetables, rich in fiber and antioxidants was associated with a decreased risk of type 2 diabetes. Cruciferous vegetables were one of the categories used.6

Of course more research is needed but eating cauliflower does appear to be beneficial health wise!

Cooking with Cauliflower...

Not a cauliflower lover? Maybe we can entice you with some suggestions. The amazing thing about this vegetable is its versatility. It can be roasted, boiled, fried, steamed or eaten raw. Even the outer leaves are edible! In fact cauliflower is so versatile it is even being used as a substitute for high carbohydrate favorites like mashed potatoes and rice! Here are a few culinary ideas that will tantalize your taste buds:

  1. Potato mash or should I say Notatoes!  Notatoes Cauliflower is cooked, mashed and special ingredients added to give a creamy great alternative to potatoes. Try our famous Notatoes recipe available in the Tony Ferguson Cook book or online.
  2. Miss your rice? Cauliflower Rice Try our Cauliflower Fried Rice available in the Tony Ferguson Cook book or online.
  3. Cut into florets and enjoy them raw. They make great dippers! Try our Roast Eggplant Dip recipe available in Tony Ferguson Cook book or our Spicy Guacamole Dip available online.
  4. Steam florets and serve them as a side dish. Add some spices or a little lemon juice and seasoning to them for a simple tasty meal accompaniment!
  5. Stir - fry. Add cauliflower to your favorite stir-fry. It’s great with almost any stir-fry recipe!
  6. Omelet. Dice florets and add them to an omelet.
  7. Soup. Enjoy a hot delicious cauliflower soup, you can make them into a smooth soup or add them chunky. This will be heavenly on a chilli day!
  8. Popcorn anyone? Asian Chicken Soup They make a great alternative to popcorn! Try our Spicy Cauliflower Popcorn recipe available in the Tony Ferguson Cook book.
  9. Missing your Shepherd’s pie...? Asian Chicken Soup Create a classic Shepherd’s Pie using cauliflower (Notatoes) as the topping! Recipe available in Tony Ferguson Cook book.

Above all, do not underestimate the cauliflower. Along with its delightful appearance comes its health benefits and its versatility. This vegetable has no limitations so get out there and buy your bunch today!

References

  1. Wikipedia – The Free Encyclopedia, April 2007. Cauliflower [Online]. Available at http://en.wikipedia.org/wiki/Cauliflower  [Accessed 28th April 2009].
  2. The George Mateljan Foundation – The World’s Healthiest Foods, 2001-2009. Cauliflower [Online]. Available at http://whfoods.org/genpage.php?tname=foodspice&dbid=13#summary [Accessed 28th April 2009].
  3. Notebook - Taste, July 2006. Cauliflower [Online]. Available at http://www.taste.com.au/how+to/articles/479/cauliflower .
  4. Stanton, Rosemary, 2007. Foods that Harm, Foods that Heal. Reader’s Digest Pty Limited, Australia.
  5. Nutra Ingredients, October 2008. Unpopular veggies vital for cancer protection: Study [Online]. Available at http://www.nutraingredients.com/Research/Unpopular-veggies-vital-for-cancer-protection-Study [Accessed 28th April 2009].
  6. Nutra Ingredients, February 2008. Vegetables, but not fruit, may slash diabetes risk [Online]. Available at http://www.nutraingredients.com/Research/Vegetables-but-not-fruit-may-slash-diabetes-risk  [Accessed 28th April 2009].

 


Last updated 17 June 2009