Cauliflower is a rich source of nutrients, especially vitamin C and folate, with reasonable amounts of potassium and vitamin B6.�It's also high in fibre and low in calories; one cup barely has 25 calories, making it an ideal dieter's food.
We grow gorgeous cauliflower here, so always try to buy local. It's healthier, as the time from harvesting to the market is much less than the imports. A fresh cauliflower is one with a firm white head and compact florets and crisp green leaves. Broccoflower is a hybrid of cauliflower and broccoli and carries a milder flavour. Try not to overcook your cauliflower, as this tends to kill some of the valuable vitamin B.
Cream of Cauliflower Soup
2 tbs butter, unsalted
1 large head of cauliflower, washed, cleaned and cut into segments
1 large onion, chopped
1/2 cup chopped chives
6 cloves garlic, chopped
2 potatoes, peeled and cut into quarters
Salt and black pepper to taste
4 cups chicken or vegetable stock
1/2 cup evap milk
1/2 cup grated cheese
1/2 tsp nutmeg
Melt butter in a large soup pot, add onion, garlic and chives. Add cauliflower and potatoes, cook for a few minutes. Add stock. Boil then simmer for 30 minutes. Puree soup. Finish by stirring in milk and cheese and nutmeg.
�2 Serves four
Cauliflower Tomato Casserole
1 large head of cauliflower, washed, cleaned and cut into segments
4 tomatoes, chopped
1/2 cup cracker crumbs
1/2 cup chopped fresh herbs
2 cloves garlic, chopped
1 cup grated cheese
salt
Preheat oven to 375?F. Steam cauliflower until tender crisp, about eight minutes. Grease a shallow baking dish, add tomatoes, sprinkle on herbs, and some salt. Place drained cauliflower on top. Combine crumbs with garlic and cheese. Sprinkle on top of cauliflower and bake for about 20 minutes until brown and crisp on top.
�2Serves four
Cauliflower in cheesy sauce
1 large head of cauliflower, washed, cleaned and cut into segments
3 tbs butter
3 tbs flour
2 cups milk
1/4 tsp nutmeg
1\2 tsp minced garlic
Salt and pepper to taste
1 cup grated cheese
�
Steam cauliflower until tender, ten minutes, drain. Melt butter in a sauce pan, add flour and cook until mixture becomes somewhat slack. Add milk and nutmeg, salt, pepper and garlic, cook until mixture becomes thick. Add cheese; cook for a few minutes. Add cauliflower and remove from heat. Place into a greased casserole dish. Bake at 350?F until bubbly.
�2Serves four
