Veggie of the Month - cauliflower

July Vegetable of the Month: Cauliflower

Live Well Sioux Falls and the Sioux Falls Food Council are proud to present the Eat Well, Live Well campaign! Each month, this campaign zooms in on a specific fruit or vegetable.

The July Vegetable of the Month is Cauliflower!

Did you know…

People have been eating different forms of cauliflower for thousands of years. The Greeks and the Romans loved it so much, they even left records of how they grew and bred this incredibly nutritious veggie! Today we categorize cauliflower as part of the cabbage and mustard family, which includes Brussels sprouts, broccoli, kale, and kohlrabi.

Cauliflower has recently become a vegetable superstar, since it can easily replace grains and carbs and can be eaten and cooked in so many different ways. This is especially appealing to those with gluten intolerance, diabetics, or anyone looking to lower their carb and sugar intake and get more nutrition from their food. In fact, the Centers for Disease Control has named it one of the most nutrient-dense fruits and vegetables!

Here are some other interesting facts about cauliflower:

  • Boiling can reduce the nutrients in your cooked cauliflower. Try steaming, roasting, microwaving, or stir-frying, as those methods have less impact on the nutrition levels. (P.S. It’s also delicious raw – dipped or sprinkled on salads!)
  • Orange cauliflower was discovered growing naturally in a field in Canada as a result of natural selection, and contains beta-carotene—the same provitamin-A compound that gives carrots their color.
  • Cauliflower is known as a natural anti-inflammatory. It contains phytonutrients which can reduce inflammation within the body.
  • Cauliflower contains high levels of Vitamin C and other antioxidants.
  • Cauliflower Pizza has a super low glycemic index, which means it’s low-carb/low-sugar—making it a perfect option for those with gluten sensitivity, and a great diabetic-friendly choice.
  • The Romanesco cauliflower is a uniquely shaped variation that tastes as good as it looks, and packs a nutritious punch.

Try making your own cauliflower pizza!
It’s easier than you think:

  1. Preheat your oven to 425 degrees.
  2. Use a food processor or grate a head of cauliflower to a powder-like consistency. You can use fresh or frozen and should have about 2 to 2 ½ cups.
  3. Microwave or steam 4-6 minutes and allow to cool.
  4. Transfer to a colander or clean kitchen towel and wring out excess moisture.
  5. In a large bowl, mix: cauliflower, 1 egg, ¼ cup grated parmesan cheese, 1 tsp of your favorite Italian seasoning, and a pinch of salt. (Optional: some recipes call for up to a cup of shredded mozzarella to be added to the mix – the cheesiness level is up to you!)
  6. Line a baking sheet with parchment paper.
  7. Pour mixture onto baking sheet and press into a round pizza shape.
  8. Bake until golden brown (10-15 minutes).
  9. Remove from oven, let cool (3-5 minutes), top with your favorite sauce, cheese, and toppings (Remember: this crust is a bit more delicate than regular pizza crust).
  10. Return to oven and bake until bubbly (6-8 minutes), let cool and enjoy!

Learn more about cauliflower and grab a delicious recipe with this Pick It! Try It! Like It! fact sheet.

Don’t stop there! Find ways to promote cauliflower at your work, school, childcare, and in your community!

Sources:
Eat Well, Live Well Campaign, Pick It! Try It! Like It!Fruits & Veggies More Matters,
CDC’s table of most nutrient-dense fruits & veggies