Cauliflower 101

Everything you need to know about cauliflower, including cauliflower nutrition, storage, and the difference between cauliflower and broccoli!

We’re at the point on the blog where we’re revisiting some ingredients and spotlighting them…again! Because with an ingredient as chameleon-like as cauliflower, how could we possibly begin to uncover all of the deliciousness it’s capable of in a mere two weeks? Answer: we cannot. So we’re dropping the cold hard cauliflower FACTS today to catch you up on everything you need to know about this veg, then jumping into the recipes this week! 

What’s the difference between cauliflower and broccoli?

Well let’s start with what makes them the same, shall we? Both cauliflower and broccoli are in the same family as cabbage and Brussels sprouts. The parts we eat on both are actually flower buds!

As far is differences go, cauliflower is actually just an albino broccoli…jokes! It’s not. Though they are quite similar, the edible flower buds I mentioned are more spaced out in broccoli. Cauliflower has less calories and carbs, while broccoli has more vitamins and minerals.

Varieties of cauliflower

• White: Your average, tasty, always-got-your-back cauliflower
• Orange: Similar to the white but with 25% more vitamin A!
• Green (Romanesco, “broccocauli”): With mesmerizing spirals, this is probably the most beautiful vegetable you’ll ever eat
• Purple: Similar to the white but with anthocyanins, the healthy phytochemical responsible for the color of purple cabbage and red wine.

How to store cauliflower

• Refrigerate raw, whole cauliflower in a plastics bag, leaving it unwashed until right before you use it. Store it stem side down to prevent any moisture from pooling around the edible bits. It should keep for about a week.
• Store washed and cut florets for 3 to 4 days in the fridge.

Cauliflower flavor combos

My first stop when scheming up recipes is always my trusty Vegetarian Flavor Bible, where you’ll find which ingredients go well together. The following are a few ingredients that go really well with cauliflower. You can use these as a starting point for your own cooking experimentation!

• Browned butter
• Chiles
• Curry
• Lemon
• Mustard
• Parsley
• Tomatoes

Favorite cauliflower recipes

• General Tso’s Cauliflower
• Fluffy Mashed Cauliflower
• Roasted Cauliflower Street Tacos
• Sticky Garlic Cauliflower
• Shaved Brussels Sprout Salad
• Ultimate Whole Roasted Cauliflower
• Healthy Cauliflower Soup

Cauliflower nutrition information

per 1 cup chopped (107 g) raw cauliflower

• Calories: 27
• Carbohydrates: 5 g
• Fiber: 2.1 g, 8% of Daily Value (DV)
• Protein: 2.1 g
• Fat: 0.3 g
• 77% DV of Vitamin C: A water-soluble vitamin that acts as an antioxidant to fight against potentially damaging free radicals (molecules with unshared electrons that float around wreaking havoc) and an important cofactor in collagen synthesis.
• 20% Dv of Vitamin K: A fat-soluble vitamin that allows for activation of enzymes in the clotting cascade, which is responsible for blood clotting. Also builds bone by modifying osteocalcin so that it may bind calcium, thus building the bone matrix.
• 14% DV of Folate (Vitamin B9): A water-soluble vitamin that helps make DNA & RNA and metabolize amino acids.
• 10% DV of Vitamin B6 (Pyridoxine): A water-soluble vitamin that works behind the scenes as a coenzyme in many important reactions within your body, including protein metabolism and red blood cell formation, among countless other functions.