cauliflower

What is Cauliflower, phool gobi? glossary | benefits | uses | recipes | Viewed 95520 times

Also Known as

Phool Gobi

What is cauliflower, phool gobi, phool gobhi?

The milk, sweet, almost nutty flavor of cauliflower is at its best from December through March when it is in season and most plentiful in your local markets. Cauliflower has a compact head (called a "curd"), usually about six inches in diameter that is composed of undeveloped flower buds. The flowers are attached to a central stalk. Cauliflower, a cruciferous vegetable, is in the same plant family as broccoli, kale, cabbage. When broken apart into separate buds, cauliflower looks like a little tree, something that many kids are fascinated by. Raw cauliflower is firm yet a bit spongy in texture. It has a slightly sulfurous and faintly bitter flavor.
Blanched cauliflower
Wash cauliflower well just before using and cut it into large florets by removing and discarding away the stems and the leaves. Boil some water in a deep pan, add a pinch of salt and put the florets in boiling water and cook for 4 to 5 minutes or till the florets are 80% cooked.
Boiled cauliflower florets
To boil the cauliflower florets, wash the cauliflower and detach the big florets and discard the thick stems. Boil some water in a deep pan, add a pinch of salt and put the florets in boiling water and cook for 5 to 7 minutes or till the florets are soft. Depending on the freshness of the cauliflower, they can turn soft even earlier, so keep checking as per the recipe requirement. Strain and discard the water and use as per the recipe.
Cauliflower florets
Wash and clean the cauliflower thoroughly. With the use of knife or hand segregate the large florets from the main stem. Cut it into small florets, if needed.
Chopped and boiled cauliflower
First clean the cauliflower and separate its big florets from the stem and discard the stems. Place the florets on a chopping board and chop into small or big pieces as required using a sharp knife. Boil some water in a deep pan, add a pinch of salt and put the florets in boiling water and cook for 5 to 7 minutes or till the florets are soft. Depending on the freshness of the cauliflower, they can turn soft even earlier, so keep checking as per the recipe requirement. Strain and discard the water and use as per the recipe.
Chopped cauliflower
First clean the cauliflower and separate its big florets from the stem and discard the stems. Place the florets on a chopping board and chop into small or big pieces as required using a sharp knife.
Grated cauliflower
Wash and clean the cauliflower thoroughly. Grate the cauliflower by holding the whole cauliflower with the stem against the thickest holes of a grater and grate it by pushing it downwards using the force of your hands. The florets should quickly crumble away to rather fine bits, leaving you with the tougher stem.
Sliced cauliflower
First clean the cauliflower and separate its big florets from the stem and discard the stems. Chop off any bruised portion and discard it. Place each cauliflower floret on a chopping board one by one and slice it using a sharp knife by cutting vertically across the cutting board. Slices can be cut of the desired thickness as per the recipe requirement.

How to select cauliflower, phool gobi, phool gobhi?

Cauliflower should be dense and heavy with a satiny stem. The leaves surrounding the florets should be fresh and green. Choose cauliflower that is tight and compact, with no dark spots or mildew, and with firm, straight leaves.
Did you know that cauliflower can also be orange or purple?
" Orange cauliflower, slightly sweet and rich in beta-carotene, is perfect for pies and soups.
" Purple cauliflower, rich in tannins, is best enjoyed raw or "al dente." A quick in-and-out in the skillet will release all its taste.

How to use cauliflower, phool gobi, phool gobhi?

• Cauliflower can simply be boiled or steamed, whole or broken into florets or mashed can be enjoyed in Healthy Green Curries, Methi Subzis, Pav-Bhaji . 

• Use cauliflower in warm soups like Chinese Veg Manchow Soup,  Healthy Cauliflower Soup, Vegetable soup.

• Steam or boil until the center is tender, but without overcooking. Add a little lemon juice to the cooking water to preserve the cauliflower's whiteness.

• Begin cooking uncovered so the sulfurous odors can dissipate more quickly. 

• Don't throw away the green stems. They can be use for good flavour, healthy and  tasty Tikkis, Muthia, Appe, Pitla, Subzi.

• If you like fritters, dip a small bunch of florets along with other vegetables & fruits in batter and deep fry in hot oil. Serve with a spicy dip mayonnaise sauce.

• Will love to have Stir-fry cauliflower with garlic, minced ginger and dried fenugreek leaves or Quick Stir-fry with garlic powder and salt. 



How to store cauliflower, phool gobi, phool gobhi?

Keep in a cool dark place. Wrap the leaves around the flowers and place in the vegetable crisper of the refrigerator, head down. It will keep for 5 days if not washed but 3 or 4 days is the maximum in order for cauliflower to retain its quality. You can also wrap it in a damp cloth to prevent dehydration. If you purchase pre-cut cauliflower florets, consume them within one or two days as they will lose their freshness after that. Since cooking causes cauliflower to spoil quicker, consume it within two to three days of placing in the refrigerator after cooking. 

Health Benefits of cauliflower, phool gobi, phool gobhi

Cauliflower is extremely low in carbs and therefore does not raise blood glucose levels quickly. One cup Cauliflower provides you 100% off your daily recommended allowance of Vitamin C. It is rich in Antioxidant. Being rich in Indoles, Cauliflower and other Cruciferous Vegetables like broccoli, kale, radish, brussel sprouts, red cabbage  maintain Estrogen balances which is crucial for women. Read here for detailed benefits of cauliflower. 

Glycemic Index of Cauliflower, Phool Gobi

Cauliflower has a Glycemic Index of 14 which is low. Glycemic Index are for foods you eat, ranks carbohydrate-containing foods by how quickly they digest and raise your blood sugar or glucose levels. Foods rank from 0 to 50 are low GI, 51 to 69 are medium and 70 to 100 are high. Foods that are high in GI are not suitable for weight loss and diabetics. Foods like Cauliflower have a low GI and hence don't spike your glucose level as they are absorbed slowly. Great for weight loss.

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