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Photo:Jake Sternquist
Jake Sternquist
Active Time:10 minsTotal Time:10 minsServings:4Jump to Nutrition Facts
Active Time:10 minsTotal Time:10 minsServings:4
Active Time:10 mins
Active Time:
10 mins
Total Time:10 mins
Total Time:
Servings:4
Servings:
4
Jump to Nutrition Facts
Jump to recipe
Cauliflower is one of the most unique yet often misunderstood vegetables. You can turn it intorice, apizza crust,steaks, adipand even amash, but it’s also notorious for being watery and bland when not prepared properly. Seriously, how many other ingredients are as versatile as cauliflower but also so polarizing?
This versatility comes from the growing popularity of low-carb and dairy-free diets. Sure, cauliflower is quitehealthy, packing about 2 grams of fiber per 1-cup serving, as well as lots of antioxidants, vitamins and prebiotics. But a lot of people also like that cauliflower is low in carbohydrates, making it a great substitute for starches like rice, wheat flour and potatoes in some recipes. One of the challenges with cauliflower, however, is breaking it down into florets and steaks. Plus, let’s face it, cutting cauliflower can make a big mess. Below I’m going to share some tips for cutting cauliflower into florets, wedges or steaks with as little mess as possible.
How to Choose a Cauliflower
Cauliflower is a member of the cruciferous vegetable family, which includes cabbage, kale, bok choy, kohlrabi, Brussels sprouts and more. It looks most similar to broccoli, with a bulbous structure on top of a firm stem (core). This family of vegetables tends to have a slightly bitter, almost sulfury flavor when eaten raw. However, when cooked, especially roasted or grilled, these vegetables become toasty and even a bit sweet.
You can typically find cauliflower in your grocery store year-round. Locally grown cauliflower is frequently available in the fall or early winter. Whatever time of year you are buying it, look for firm, tight florets with vibrant green leaves. Avoid cauliflower with wilted or yellowish leaves. Dark spots on the white florets is also a sign the cauliflower may be a bit old.
It should feel relatively heavy for its size, but the flavor won’t change much based on its size. In addition to white cauliflower, you may also find purple and orange varieties (the colors are based on the presence of anthocyanin and carotenoids, respectively). Green cauliflower, also called broccoflower, is a hybrid of cauliflower and broccoli.
How to Prep Cauliflower
Trim a bit of the stem end off if you are leaving the cauliflower whole for a recipe likeWhole Roasted Cauliflower with Whipped Feta & Pomegranate. And if there is any discoloration on the head, trim it off with a paring knife or even a vegetable peeler (some discoloration can happen during the growing process and shouldn’t affect the quality of the vegetable). From this point, you’re ready to start cutting up your cauliflower head.
How to Cut Cauliflower into Wedges
Cauliflower wedges are ideal for grilling or ahearty stew. I prefer to cut cauliflower into wedges when the cauliflower is a central component of a dish. Here’s a simple way to cut a head into wedges.
Step 1:Lay the head of cauliflower on its side, and use a chef’s knife to cut it in half lengthwise through the core. Avoid using a sawing motion as you slice to limit the mess.
Step 2:Now place one half cut-side down so it’s flat on the cutting board and cut in half again straight through the core. Repeat with second half.
Note:If you have a particularly large head and want six wedges, cut each half into thirds, making sure the core is attached to each section.
How to Cut Cauliflower into Florets
Florets are the most common way to use cauliflower. In this bite-size form, cauliflower can be used for anything from agratinto asaladorgrain bowl. There are two methods I prefer.
Method 2: Alternatively, I like to start with a full head and place it on the cutting board so the stem end is facing up. Then I use a paring knife or my hands to remove the florets as they naturally break away from the core. You’ll get bigger florets this way, so cut them into smaller pieces, if desired.
How to Cut Cauliflower into Steaks
Cauliflower steaks are trendy for a reason: They feel substantial on the plate and, if grilled or roasted properly, they have an almost meaty texture. Cutting a head for steaks is quite simple. Here’s how to do it.
Step 1:Place the head of cauliflower on the cutting board stem-side up, and slice the head in half straight through the core.
Step 2:Cut each half into 1/2- to 3/4-inch-thick planks. Be sure to leave the core intact, as the steaks will fall apart without it.
Note that making steaks typically produces a fair amount of extra cauliflower, as you’ll only get steaks out of the florets still attached to the core. As such, you may want to buy two heads if they are small or medium. Use any leftover cauliflower for another recipe, or enjoy it as a little chef’s snack.
Cook Mode(Keep screen awake)Ingredients1medium headcauliflower(about 2 pounds)
Cook Mode(Keep screen awake)
Ingredients
1medium headcauliflower(about 2 pounds)
Directions
To cut cauliflower into wedges:Lay the head of cauliflower on its side, and cut it in half lengthwise through the core. Avoid using a sawing motion. Place one half cut-side down on the cutting board and cut in half again straight through the core. Repeat with second half. (If you have a particularly large head and want six wedges, cut each half into thirds, making sure the core is attached to each section.)
To cut cauliflower into steaks:Place the head of cauliflower on the cutting board stem side up, and slice the head in half straight through the core. Cut each half into 1/2- to 3/4-inch-thick planks. Leave the core intact to hold the steaks together.
To make aheadCut cauliflower can be stored in an airtight container or wrapped tightly in plastic wrap and refrigerated for up to 3 days.
To make ahead
Cut cauliflower can be stored in an airtight container or wrapped tightly in plastic wrap and refrigerated for up to 3 days.
Frequently Asked Questions
Cut the cauliflower in half straight through the core. Lay each half cut-side down, then cut in half again through the core to create wedges. Remove the core from each wedge and use a paring knife to break up the florets into bite-size pieces.
EatingWell.com, October 2024
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Nutrition Facts(per serving)40Calories0gFat8gCarbs3gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
