Cauliflower Facts

Learn fun cauliflower facts, how cauliflower grows, how to choose and store it, and easy ways kids can cook with cauliflower. This page also includes a creamy cauliflower with cheese sauce recipe.

Fun Cauliflower Facts

Cauliflower is available year-round.
Its true season is often fall through early spring.
Cauliflower grows from a tiny seed planted in a garden.
It can be boiled, steamed, chopped into side dishes or salads, or eaten as is.
Cauliflower works well in cheesy dishes, soups, salads, and casseroles.

How Cauliflower Grows, Buying Tips, and Storage

When Cauliflower Is Available

Cauliflower is available year-round, but its true season is often fall through early spring.

How Cauliflower Grows

Cauliflower grows from a tiny seed planted in your garden.

What to Look for When Buying

Look for firm cauliflower that is white with no black spots.

Storage Tips

Store cauliflower in your refrigerator.

Kid Tip: Cauliflower is fun to compare with broccoli because they have similar shapes but different colors.

How to Cook Cauliflower

Wash the cauliflower well.
Cut it into florets.
Bring a large saucepan of water to a boil.
Add the cauliflower and boil uncovered for about 5 minutes.
Check for tenderness with a fork.
Remove it before it gets too mushy.

Cooking Tip: Do not overcook cauliflower or it can become mushy very quickly.

Mini Activity

Compare Cauliflower and Broccoli

Look at a head of cauliflower and a head of broccoli.
Notice the color, shape, and texture of each.
Talk about how they are alike and how they are different.
Count how many florets you can pull apart from one small section.

This is a simple way to connect food facts with observation.

Cauliflower Nutrition Facts

Cauliflower is high in fiber and vitamin C. The original page also notes that it helps support healthy body systems.

Cauliflower is high in fiber.
It is high in vitamin C.
It is a nutritious vegetable for side dishes and soups.

More Food Fact Resources

Recipe

Cauliflower with Cheese Sauce

This simple cauliflower recipe uses tender cooked cauliflower and a creamy homemade cheese sauce that can be poured over the top or served for dipping.

Ingredients

1 head of cauliflower, washed and cut into florets
2 tablespoons butter
2 tablespoons flour
1 cup milk
1 cup shredded cheddar cheese

Instructions

Bring a large saucepan of water to a boil.
Add the cauliflower and boil uncovered for about 5 minutes, or until tender enough to pierce with a fork.
Melt the butter in a saucepan.
Stir in the flour to make a thick roux.
Stir in the milk gently and keep stirring.
Add the shredded cheddar cheese and cook until melted.
Serve the sauce poured over the cauliflower or on the side for dipping.

Kid Cooking Tip: Kids can help stir the sauce and decide whether to dip the cauliflower or pour the sauce over the top.

Carrot Cauliflower Casserole

This carrot cauliflower casserole is a simple baked vegetable dish made with cauliflower, carrots, and a creamy sauce topped with buttery bread crumbs.

Yield: 8 servings
Prep Time: 20 minutes
Cook Time: 25 minutes

Ingredients

1/2 cup bread crumbs
1 1/2 tablespoons unsalted butter, melted
3/4 cup light sour cream
3/4 cup light mayonnaise
3 cloves garlic, chopped
1 small onion, chopped
1 head cauliflower, cut into florets
1 pound carrots, sliced
Salt and pepper to taste
1 tablespoon chopped parsley

Instructions

Preheat the oven to 425°F.
Cook the carrots in salted boiling water for about 6 minutes.
Add the cauliflower and cook for another 5 minutes.
Drain the vegetables and rinse with cold water.
Spray a 9x13-inch baking dish with cooking spray.
In a bowl, mix the sour cream, mayonnaise, garlic, onion, salt, and pepper.
Stir in the cooked vegetables and spread the mixture into the baking dish.
Mix the bread crumbs with the melted butter and sprinkle over the top.
Cover and bake for about 20 minutes.
Sprinkle with parsley before serving.

Money-Saving Tip: This casserole works well with whatever vegetables are cheapest, in season, or already in your refrigerator.

Kid Cooking Tip: Kids can help measure ingredients, stir the creamy mixture, add the cooked vegetables, and sprinkle the breadcrumb topping over the casserole.