Cauliflower
Brassica oleracea
Cauliflower is a close relative of cabbage, broccoli and kale. It prefers well drained soil enriched with organic matter. There are varieties with green, yellow, purple and white heads. It prefers cooler weather so is grown from late March to early August in the subtropics.
Cauliflower has a mild & nutty taste. Cauliflower is versatile – use it as a pizza base, cauliflower rice, or roasted on its own with fresh herbs and spices.
Health Benefits
- improves immune health
- increases intestinal health
- reduces risk of cardiovascular disease
- helps with weight loss
- increases heart & blood health
Per serve (1/2 cup) cauliflower has:
- Vitamin C 23 mg
- Vitamin K 8 mg
- Folate 28 ug
- Vitamin B6 0.2 mg
- Energy 50 kJ
- Protein 0.99 g
- Fat 0.05 g
- Carbs 2.65 g
- Fiber 1.2 g
Cauliflower Pizza Crust
Ingredients
- 1 head cauliflower, chopped
- 2 large eggs
- 1/2 cup shredded mozzarella cheese
- 2 tablespoons freshly grated Parmesan cheese
- 1 tablespoon Italian herbs
- Salt and pepper to taste
Method
- Add cauliflower to a food processor and pulse until finely ground (or grate).
- Transfer to a bowl. Cover and place into microwave for 4-5 minutes, until softened.
- Drain cauliflower, and remove as much water as possible with a clean dish towel.
- Stir in the rest of the ingredients.
- Spread cauliflower mixture onto a pizza tray lined with baking paper. Spray lightly with nonstick spray. You can also add your favourite pizza toppings onto the base.
- Bake for 12-15 minutes, or until golden.
Quick and easy recipe!
Cauliflower Rice
Ingredients
- 1 large cauliflower head
- 1 Tbs olive oil
Method
- Remove greens from cauliflower and cut up into smaller pieces.
- Either use a cheese grater and grate cauliflower into little bits, OR put cauliflower pieces into a food processor and blitz!
- Cook cauliflower rice in a pan with olive oil for 6-8 mins on medium heat .
- Serve as a side dish in place of traditional rice or add to any dish.
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