Know Your Cauliflower!

Know your cauliflower!

  • Look for cauliflower that has a creamy white colour with densely packed florets that are free of blemishes.
  • The cauliflower head should feel heavy in your hand for its size.
  • Give the leaves a good look. They should be fresh and vibrant, which is a sign that the cauliflower was recently harvested, avoid if the leaves are wilting
  • Smell your cauliflower, it should have a light smell, if it’s strong then its best to avoid.


  • Avoid buying cauliflower stored in plastic; it causes the cauliflower to sweat, which in turn will cause it to go off quicker.
  • Whole heads of cauliflower can be kept in a paper bag in the refrigerator for several days.
  • To cut a head of cauliflower into florets, quarter the head through the stem end and cut away the small piece of core from each quarter. Then cut the cored cauliflower into bite-sized florets.
  • Don't throw away the stalk and leaves! They're edible and fantastic in stir-fry’s
  • Rinse the cut up pieces of cauliflower in a colander to remove any residual dirt and pat dry before cooking
  • Try blitzing fresh cauliflower in a food processor until it resembles bread crumbs. Then cook in boiling water flavoured with a stock cube (optional) for 1-2 minutes for a great low-carbohydrate alternative to rice and it’s one of your 5 a day.

Key benefits:

  • Packed with vitamin C, vitamin K, B complex vitamins and much more!
  • Can be eaten raw or cooked.
  • Because Vitamin C is present in cauliflower helps to better absorb iron in the blood.
  • As cauliflower is rich in vitamin C and antioxidants it is effective in reducing the risk of age-related macular degeneration which can lead to blindness, particularly in the elderly. The sulforaphane protects the retinal tissues from damage caused by oxidative stress, prevents vision impairment, and various eye ailments such as cataracts.
  • Cauliflower contains indole-3-carbinol, a phytonutrient that, along with sulforaphane, helps in activating and regulating the function of detoxifying enzymes.
  • The antioxidant and anti-inflammatory properties of the glucoraphanin and sulforaphane present in cauliflower help in reducing the levels of LDL (bad) cholesterol. It also promotes the stimulation of HDL (good) cholesterol and lowers blood pressure.
  • Cauliflower is a great source of dietary fibre, which aids digestion.