FUN FACT:

Cauliflower and broccoli tops, called

the curd, are actually unopened
flower buds!

References
1. The Professional Chef. 8th ed. The Culinary Institute
of America. Hoboken, NJ: John Wiley & Sons, 2006. pp
242-243.

2. Murray, Michael and Pizzorino, Joseph.

Cauliflower. The Encyclopedia of Healing Foods.
New York, New York: Atria Books, 2005. pp 177,
1181-2.

3. USDA Seasonal Produce Guide: Cauliflower. USDA.

Updated February 2017. Available at:
https://snaped.fns.usda.gov/seasonal-produce-
guide/cauliflower.

Brassica aka Cabbage aka Cruciferous family1 4. Cruciferous Vegetables and Cancer Prevention.
National Cancer institute. National Cancer Institute.
CAULIFLOWER
Reviewed June 7, 2012. Accessed Feb 22, 2017.
Who else is in cauliflowers family?
Cabbage
Available at: https://www.cancer.gov.
POWER!
5. American Institute for Cancer Research. 2017.
Accessed Feb 22, 2017. Available at:
Kale http://www.aicr.org.

Broccoli 6. Herr I, Buchler MW. Dietary constiutents of

broccoli and other cruciferous vegetables:
Brussels Sprouts Implications for prevention and therapy of cancer.
Cancer Treatment Rev. 2010. Doi:
10.1016/i.ctrv.2010.01.002.
Collard Greens

Bok choy Growing Strong & Healthy with

Turnips CAULIFLOWER the Cabbage Family
POWER!
Rutabagas Joyce Moon
Dietetic Intern
Radishes
Mukilteo S.D.
Arugula & Watercress March 2017
 POWER FAMILY, CABBAGE FAMILY!
Cauliflower is part of the cabbage
vegetable family named Cruciferous or
Brassica vegetables. They help you be
healthy and strong with lots of vitamins,
minerals, fiber, and good chemicals
called phytochemicals. Cauliflower and
its cousins, like broccoli and kale, are full
of phytochemicals called glucosinolates.
Research shows they boost your bodys
defense system, support your liver, and
may prevent diseases like cancer, heart
disease and stomach ulcers!
Sneak more veggies into your
day with Cauliflower Rice!
CAULIFLOWER packs
a powerful crunch!
Part of a Healthy Diet
Did you know? Cauliflower and other Brassicas are part
Cauliflower is a super source for: of a healthy diet full of different foods!
Fruits and vegetables have special and
Vitamin C unique benefits that vary by color.
Vitamin K Remember to eat the rainbow every day!
Fiber
Potassium Fun Ways to Eat Brassicas
Folate In soups, salad, casseroles, stir fries, as a
B Vitamins snack with hummus or dip, kale chips, or
Glucosinolates & other even cauliflower rice!
phytochemicals!
Cauliflower rice can be used in any dish
where you use brown or white rice.
With 30 calories per cup, compared to
brown/white rice with over 200
calories per cup, 1 cup of cauliflower
also has over 80% of the Vitamin C you
need in a day and 20% of Vitamin K!
CAULIFLOWER RICE RECIPE
Ingredients:
5 cups Cauliflower florets or 1 head
1-2 Tablespoons Olive oil
Salt and pepper (to taste)
1. If using whole cauliflower head, cut
in half, cut out core, chop into florets.
2. In a food processor or blender, pulse
florets until it looks like rice. Or, you
can chop it up with a knife!
3. Warm a pan over medium heat on
stove, then add oil and cauliflower.
4. Stir and saut for 2 minutes, then
cover for 5-8 minutes, season with
salt and pepper, and enjoy!