'TIS the season for cauliflower, one of the garden's nutritional superheroes.
One hundred grams of cauliflower rings in at a measly 26 calories, but contains 86 per cent of the recommended daily requirement of vitamin C, as well as significant amounts of many other nutrients. And studies have shown that cruciferous vegetables (such as cauliflower, broccoli and Brussels sprouts) may be helpful in preventing some forms of cancer.
Choose a snow-white head with tightly wrapped green leaves. Pass by any that have dark discoloration on the florets or limp yellow leaves. Store uncooked cauliflower in a plastic bag in the refrigerator for up to a week. Be sure not to overcook cauliflower. It should be just tender, not mushy.
CURRIED CAULIFLOWER, POTATOES AND PEAS
2 Tbsp vegetable oil
1 Tbsp butter
2 medium russet potatoes, peeled and cut into ½-inch cubes
1 Tbsp minced fresh ginger
4 cups bite-sized cauliflower florets
½ tsp salt
½ tsp freshly ground black pepper
1 Tbsp curry powder
½ tsp paprika
½ cup chicken broth or water
½ cup frozen peas, thawed
Heat oil and butter in a large non-stick skillet (one that has a cover) over medium-high heat. Add the potatoes and ginger; sauté until the potatoes are lightly browned, about three to five minutes. Add the cauliflower, salt, pepper, curry powder and paprika; sauté for five minutes, stirring frequently. Add the broth or water; cover pan and simmer until the vegetables are tender, about five minutes. Add the peas and simmer until peas are hot. Season to taste with more salt and pepper. Makes four servings.
CAULIFLOWER GRATIN
1 large cauliflower, cut into large florets
4 Tbsp butter, divided use
3 Tbsp all-purpose flour
2 cups hot milk
½ tsp freshly ground black pepper
¾ cup grated Gruyère cheese, divided use (you could also use fontina)
½ cup grated Parmesan cheese
1 ?3 cup soft, fresh white breadcrumbs
Preheat oven to 375 degrees. Bring a large pot of salted water to a boil; add the cauliflower and boil gently until just starting to soften, about five minutes. In the meantime melt two tablespoons of the butter in a saucepan over medium heat; whisk in the flour.
Cook for two to three minutes, whisking often to remove any lumps. Add the warm milk gradually, whisking constantly. Bring to a gentle boil; cook, stirring often, until the mixture thickens, about two to three minutes. Remove from heat and gradually stir in half cup of the Gruyère and all of the Parmesan, as well as the pepper. Stir until cheese is melted and sauce is smooth. Taste and add salt if desired.
Pour one-third of the sauce into a shallow 8x11-inch baking dish; place the cauliflower in the dish in a single layer. Pour the remaining sauce evenly over top; mix together the bread crumbs and remaining Gruyère in a small bowl, then sprinkle over cauliflower.
Melt the remaining two tablespoons butter and drizzle over the breadcrumbs. Bake for 25-30 minutes, until top is browned (I suggest broiling for a minute or so at the end of the cooking time to crisp up the breadcrumbs). Makes four to six servings.
GARLIC ROASTED
CAULIFLOWER WITH PARMESAN
1 Tbsp minced garlic
3 Tbsp olive oil
1 large cauliflower, separated into florets
1 ?3 cup freshly grated Parmesan cheese (grated, not the powdery stuff) Freshly ground black pepper Butter to grease baking dish
Preheat oven to 425 degrees and generously grease a large, shallow casserole dish with butter. Place the olive oil and garlic in a plastic bag; add the cauliflower and turn bag a few times to coat it with the oil and garlic. Pour into the prepared dish and season with freshly ground black pepper to taste. Bake for 25 minutes, stirring a couple of times during cooking (cover dish loosely with foil if garlic starts to burn). Remove from oven and sprinkle Parmesan over top; turn oven to broil and place casserole approximately eight inches away from broiler; broil until cheese is golden brown. Makes six servings.
Angela Shellard is a self-professed foodie. She has done informal catering for sports and business functions. Contact: ashellard@ hotmail.ca.
