Cauliflower – All You Need to Know | Instacart Guide to Fresh Produce

What is cauliflower?

With its unique white buds, shrouded in green leaves, cauliflower is one of the easiest vegetables to spot in the produce section of the grocery store. This cruciferous vegetable is part of the mustard family, which puts it alongside broccoli, kale, and cabbage. It’s fun to look at, great to cook with, and has been put to creative use by cooks from around the world. Best of all, it’s a healthy source of vitamin C and fiber, so get some cauliflower in your diet if it’s not already part of your rotation!

There are four main types of cauliflower, including European and Asian varieties. Fittingly, it has a place in many of the world’s cuisines. It’s used in Indian and Chinese cuisines, and in creamy soups, hearty casseroles, and dips. With more and more people following a gluten-free diet, cauliflower has also become hugely popular as a replacement for carbohydrates. Cauliflower rice is just one example of how the vegetable has been repurposed as a low-calorie, gluten-free stand-in for grains, and it’s even used in pizza crusts.

Where did cauliflower originate from?

Cauliflower has roots in the Mediterranean, though nobody is quite sure of its exact place of origin. A number of clues from both Arab and European sources trace the cauliflower back to the Mediterranean island of Cyprus in the Middle Ages. Much earlier, Ancient Roman sources talked about a vegetable that may have been a variety of cauliflower, or at least a distant relation, but we have no way of knowing exactly how close it was to today’s cauliflower. According to some sources, cauliflower was being grown in Asia Minor for a few centuries before the Romans were talking about it. What we can say for sure is that the English name cauliflower is derived from Latin via the Italian word cauli-flori. Today, the vast majority of cauliflower is produced in India and China, with European and North American nations also significant producers.

What is the nutritional value of cauliflower?

A 100g serving of cauliflower contains 25 calories, 5g of carbohydrates, 0.3g of fat, and 1.9g of protein. It’s also 92 percent water, so cauliflower can help keep us hydrated.

Cauliflower is an outstanding source of vitamin C, packing in 58 percent of DV in a single 100g serving. It also delivers a number of essential B vitamins and vitamin K, as well as delivering between 6 percent and 7 percent of DV of minerals such as manganese, phosphorus, and potassium.

How is cauliflower grown?

This is a sensitive vegetable that only grows well under very specific conditions, and has to be timed so that it grows during the windows of the year that are neither too warm nor too cold. The seeds can be planted in spring or in summer, and it requires moderately cool temperatures to thrive. After transplanting, it requires about two to three months to grow to maturity.

When is cauliflower in season?

Peak season for cauliflower is in the fall. However, it’s in plentiful supply throughout the year, so grocery stores always have it in stock.

What should I look for when buying cauliflower?

First, take a really good look at the head of the cauliflower – in other words, the white part. The tiny flowers should be tightly packed, and should be a creamy white. Pass on cauliflowers that are lacking in color or have spots on the head. Note also that cauliflower heads can also be purple and yellow, but the majority of cauliflower in grocery stores is white.

The cauliflower’s leaves also provide clues. A generous coat of green leaves crowding the head is a good sign. If the leaves look good, the rest of the cauliflower is probably in pretty good shape.

If you are looking to have your groceries delivered, you can easily shop for cauliflower via Instacart. After adding a product to your cart, use the “Instructions” option to notify your Instacart shopper about any preferences or specific directions on how to choose the best products. Shop for cauliflower.

How to store cauliflower?

Store in the refrigerator, with the head facing down – this helps to stop moisture from gathering on the florets. Keeping the cauliflower sealed in plastic or in a brown paper bag will help it stay fresh for longer. Stored correctly, cauliflower will keep in the refrigerator for up to a week. Rinse your cauliflower immediately before cooking.

How to tell if cauliflower is bad?

Brown spots are the most obvious sign that cauliflower is turning. If these are still relatively small, they can be cut off. However, if the brown spots are allowed to spread extensively, the entire cauliflower will go bad and should be discarded. If the cauliflower is soft, soggy, or slimy to touch, throw it away. Likewise, cauliflower that smells bad should be tossed out straight away.

What can I substitute for cauliflower?

Although nothing really comes close to being a like-for-like substitute for cauliflower, there are a few vegetables that will do the job if called upon. Broccoli is cauliflower’s closest relation, with stalks and florets that offer a similar type of texture to cauliflower. Of course, they differ in terms of color, and cauliflower also has a milder taste than broccoli.

Cabbage is a more one-dimensional cauliflower substitute in terms of texture. That said, it isn’t too different in terms of flavor, and if lightly cooked can add a nice crunch. Cabbage leaves are also a replacement for the leaves of cauliflower.

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