Add fresh cauliflower to your shopping list for June.

Perhaps you grew up with this familiar old vegie friend - maybe over-baked or topped with cheese sauce. But cauliflower deserves a fresh look! It’s one of the cabbage, or brassica, family which are nutritional powerhouses. Cauliflower is low in kilojoules and is a good source of fibre, folate and vitamin C.

Varieties

White cauliflower is the most common variety. You can also get purple cauliflower, which has a slightly milder flavour.

Buying

For both white and purple cauliflower, choose those that have firm, compact heads. Avoid any with yellowing heads or floppy leaves.

Storing

Remove outer leaves and store the heads, unwashed, in a plastic bag in the crisper of your fridge for up to four days.

Preparing

Remove the stem and leaves. Chop the heads into florets and chop stalks also for dishes like stir-fries. Cauliflower can be eaten raw, served with dips or in salad, steamed, mashed, roasted or added to soups, curries and casseroles.

3 ways with cauliflower

1. Cook cauliflower soup. Simmer a head of chopped cauliflower, 2 diced potatoes, chopped leek and some garlic with 2 cups reduced-salt stock and 2 cups water. Simmer until soft. Puree soup. Stir through a little blue cheese. Garnish with fresh parsley.
    
2. Make a comforting vegie bake. Steam cauliflower and broccoli florets until slightly tender. Add to an ovenproof dish with sliced carrots, zucchini, pine nuts and low-fat ricotta. Top with breadcrumbs, sunflower seeds and grated reduced-fat cheese. Bake until golden.
    
3. Try tasty cauliflower mash. Cook cauliflower in a pan of boiling water for 15-20 minutes, or until very tender. Drain. Add some reduced-fat table spread and mash until smooth. Add a little grated parmesan, cumin, Cajun seasoning and some ground black pepper.