Tips and Tricks

5 delicious reasons to add cauliflower to the menu

Just like its cousins kale and broccoli, cauliflower is a superfood! While it might not be as famous as its vegetable relatives, that’s about to change!
5 delicious reasons to add cauliflower to the menu

We’ve teamed up with Countdown to bring you everything you need to know about this incredible vegetable, along with all the tasty ways you can put it on the table.

1 It’s good for you

We all know eating vegetables is important for our health, but cauliflower brings something special to your plate. One serving of cauliflower contains 77% of your recommended daily vitamin C, along with a dose of vitamin K, protein, vitamin B6, fibre, folate and more. Cauliflower also contains sulforaphane, which has been found to help improve blood pressure and kidney function.

Cauliflower is packed with anti-inflammatory nutrients, as well choline, a B vitamin that’s known for aiding brain development. Eat up kids!

Some people following gluten-free diets or trying to cut down on carbs often use cauliflower to create healthier pizza bases or as an alternative to rice.

Cauliflower is the key ingredient for making these healthier pizza bases.

2 It’s a great meat substitute for vegetarians

These days vegetarians are spoilt for choice when it comes to meat substitutes, but it’s hard to beat cauliflower when it comes to accessibility and affordability.

Whether you want to create a vege-friendly version of meat favourites like buffalo chicken or simply make it the star of a meal like with this whole baked cauliflower, it’s a great option for vegetarians or those trying to cut down on their meat consumption. #MeatFreeMonday anyone?

Use cauliflower to give classic meaty snacks a vege twist, like in this buffalo cauliflower recipe.

3 It’s grown right here in New Zealand

We’re lucky enough to be able to enjoy cauliflower all year round that’s grown right here in New Zealand. Watch and learn how Countdown’s dedicated growers bring cauliflower from their fields to your kitchen.

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4 It’s easy to store and keep

Once you get your cauli home, keep it refrigerated, either in a bag or leave it in its wrap. It should keep for between one and two weeks this way. If you’ve just used part of a cauliflower, pop the rest back in the fridge and it should keep for around four to six days.

Cauliflower doesn’t usually freeze well. While it retains its flavour, its texture can deteroriate. However if you want to it for soups or mashes, frozen cauliflower can work. Simply wash, trim the leaves then cut the head into one inch florets. Blanch for around three minutes, drain then plunge into cold water. Once it’s cooled and drained thoroughly, place in an air tight container in the freezer. It should keep for between ten and 12 months.

You can use frozen cauliflower to create recipes like this cauliflower and gruyère soup.

5 It’s versatile!

You’d be hard pressed to find anyone who doesn’t like cauliflower drenched in cheese and baked to perfection! Whether you’re whipping up this cheesy crowd pleaser or being a bit more adventurous with dishes like this cauliflower curry, there’s a recipe for you.

If you want to make the introduction to cauliflower a bit more subtle for picky eaters, its mild taste will be hard to detect in recipes like this cottage pie with cauliflower mash, or this cauliflower and ham pasta bake.

The whole plant is edible – even the stems and the leaves. Try adding the leaves to salad or grating the stem into a soup or risotto.

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