Incorporate more cauliflower into your weekly meal plan and reap the benefits of this nutrient-packed veg. It’s the star ingredient in many low-carb and gluten-free recipes thanks to its chameleon-like ability to morph into rice, pizza crust, and more.
WATCH: Barbecue lamb roll with cauliflower steaks
How to steam cauliflower with a steamer
You will need:
- Chopping board
- Knife
- Metal steamer
- Fork
- Oven mitts
Method:
- Remove the stem and leaves from your cauliflower. Then, grab a chopping board and cut the cauliflower into florets, and the core into smaller pieces.
- Rinse the cauliflower under cold water and drain.
- Place the rinsed cauliflower in a metal steamer. Then, pop the steamer into a large saucepan of simmering water.
- Cover with a lid, and steam for five to seven minutes, or until the cauliflower is tender.
- Check the cauliflower after five minutes to make sure it’s not overcooked. You can use a chopstick, skewer or fork to test its tenderness.
- Once the cauliflower is steamed, carefully remove the basket from the pot and transfer the cauliflower to a serving dish.
Different shades of cauliflower
To bring colour to your dishes use white, purple, green and orange varieties interchangeably in recipes. A cup of white cauliflower contains almost an entire day’s supply of vitamin C, and it’s also a good source of vitamins b and K and folate (which help strengthen bones). While all shades are great sources of vitamin C, orange has a high amount of beta-carotene, purple is rich in antioxidants, and green has an extra dose of vitamin A
Cauliflower cooking tips
- Keep cauliflower fresh in the fridge for up to a week by storing it in a paper or plastic bag, stem side down.
- Cauliflower cooks fast and is perfect for steaming, sautéing, or roasting. but avoid boiling: the vegie will lose up to 20 per cent of its nutrients in the water.
- Cauliflower leaves are edible, too. Roast them on a high heat with a sprinkle of salt for a crunchy snack similar to kale chips.
Cauliflower health benefits
Cauliflower is rich in sulphur-producing compounds — hence its pungent aroma when cooked. Foods containing these compounds help rid your body of carcinogens, which is why eating cauliflower has been linked to a reduced risk of breast, cervical, and lung cancers.
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