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Crazy Cauliflower Is Pick of the Month for September

By Ian Rollins

Cauliflower is an excellent late-summer Pick of the Month because it can be prepared in several ways, adding good amounts of vitamin C and folates to your meals. 

Pick up some cauliflower today at your grocery store or local farm stand.

What’s so great about cauliflower?

  • It’s a good source of folate and vitamin C.
  • It’s fat-free.
  • It’s in the same family as cabbage, Brussels sprouts and kale.

What’s the best way to eat cauliflower?

  • Mashed or baked
  • Roasted
  • In a stir fry
  • Added to soups
  • Fresh in a salad

Selection and Preparation

  1. Choose a dense cauliflower head with bright green leaves.
  2. Store the cauliflower in the refrigerator for up to five days in a plastic bag.
  3. Wash your cauliflower and remove the head from the stem.
  4. Cut into bite-size florets for fresh eating. Freeze, cook and enjoy!
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Spanish Cauliflower

Recipe adapted from Fruits and Veggies More Matters and the Pennsylvania Nutrition Education Program. 


  • 1/2 tbsp. olive oil
  • 1 onion, medium, chopped
  • 1/4 tsp. garlic powder
  • 1 large head of cauliflower, chopped into 2 inch pieces
  • 2 large tomatoes, chopped
  • 1 tbsp. dried parsley
  • 1/4 cup parmesan cheese


Chop the cauliflower, onion and tomatoes. Steam the cauliflower in about one inch of water for three to five minutes.

In a sauté pan, heat oil and onion for about three minutes. If onions start to stick to pan, add a small amount of water.

Add garlic and cauliflower to onions. Cook mixture until it start to brown. Add tomatoes and pepper, cook for five more minutes. Sprinkle with parsley and parmesan cheese.

Makes six servings.

Nutritional information

  • Calories: 60
  • Carbohydrates: 7g
  • Fat: 2.5g
  • Sodium: 80g
  • Fiber: 2g
  • Protein: 3g