Cauliflower

Cauliflower is related to wild cabbage, and originates from Asia Minor. By the 6th century B.C., it was an important vegetable in Turkey and Italy, and has remained so since.

In the mid-16th century, cauliflower gained popularity in France and then Northern Europe and the British Isles, then grown in North American in the late 1600s. Today, cauliflower is cultivated in North America, France, Italy, India, and China.

  • Snow Crown
  • Polar Express
  • Andes
  • Freemont
  • Sierra Nevada
  • Majestic
  • White Rock
Cauliflower is a great source of vitamin C, vitamin C, folate, and vitamin B6. It’s also a good source of dietary fiber, omega-3 fatty acids, manganese, phosphorus, and biotin.
Look for cauliflower with heads that are firm and tightly-floured. Select ones that have white or creamy white florets and vibrant green leaves.

Yellow spots indicate excessive age, so steer clear of those, but brown spots are mostly likely just water marks.

Heads that are surrounded by many thick, green leaves are better protected and will be fresher.

Store unwrapped in the high-humidity drawer of your refrigerator. Cauliflower will keep for up to five days.

Store it stem-down to prevent moisture from collecting in the floret clusters.

Wash cauliflower well before cooking, drain and remove the outer leaves. Cut and trim the stems. While you can cook cauliflower whole, most of the time you will need to cut it into florets.

Cauliflower can be baked, steamed, stir-fried, and cooked in the microwave.

Be aware: cauliflower contains phytonutrients, which release a sulfur-like smell when heated. If you want to minimize the chance of odour, cook the cauliflower for less time.

Seasonal Availability
June to November

Nutrition per 125 mL cauliflower pieces, boiled:

Nutrient Value
Calories 66
Protein 1 g
Carbohydrates 3 g
Total Sugar 1 g
Total Dietary Fibre 1.8 g
Calcium 10 mg
Iron 0.2 mg
Sodium 10 mg
Potassium 93 mg
Magnesium 6 mg
Vitamin C 29 mg

Provided by Health Canada