How to Select, Store & Freeze Cauliflower
Whether it’s steamed, roasted, riced, or mashed, there’s bound to be a way that everyone in your family can enjoy cauliflower. We’ll show you how to select, store and freeze cauliflower so you can enjoy this nutritious and versatile vegetable anytime.
Medically reviewed and co-written by Jamie Johnson, Registered Dietitian Nutritionist (RDN), and Lauren Braaten, Pediatric Occupational Therapist (OT).
How to Pick, Store & Freeze Cauliflower
Cauliflower is a cruciferous vegetable with numerous health benefits. It’s a great source of B vitamins, vitamin C, choline, and antioxidants. In addition, cauliflower’s high in fiber and water content make it a helpful veggie for supporting a healthy digestive system and fighting constipation.
Equally as impressive as cauliflower’s health benefits is its versatile nature. It can easily be enjoyed on its own, whether steamed, roasted, grated into rice, or mashed. Use it to add nutrition and bulk to cooked dishes like casseroles and soups. It can even be used in pureed form as a substitute for cream sauces, blended into smoothies, or as a base for a delicious pizza crust.
Cauliflower Benefits
Typically, white foods don’t have much to offer in the way of vitamins and minerals, but this is not the case with cauliflower. Much like its cousin broccoli, cauliflower has tons of nutrients.
- It provides tons of vitamin C, which is needed for iron absorption and immune support.
- Contains choline, which is essential for brain development.
- A good source of fiber to help keep you regular.
- High in antioxidants for cancer prevention.
How to Pick Ripe Cauliflower
Here’s how to select a head of cauliflower that’s perfectly ripe and ready to enjoy:
- Color: Look for a creamy white color in cauliflower. Avoid those with a dull yellow color or brown spots. The leaves should look fresh and green.
- Texture: You’ll want the heads to be firm to the touch and tightly closed. Avoid heads that are loose or have crumbly florets.
- Weight: Choose a head of cauliflower that feels heavy for its size.
Types of Cauliflower: Cauliflower comes in different colors, including white, green, purple, and orange. White cauliflower is the most common and readily available. Green cauliflower, known as “broccoflower,” looks similar to broccoli. Purple cauliflower owes its hue to its high level of antioxidants. And orange or “cheddar” cauliflower has a mild, creamy flavor, with a color resembling cheese.
How to Store Cauliflower
- Wait to wash your cauliflower until you are ready to use it.
- Store fresh cauliflower in a loosely wrapped or perforated plastic bag in the fridge. Cauliflower needs airflow, so don’t seal or knot the bag. If your cauliflower was plastic wrapped from the grocery store, loosen up the knot.
- A fresh cauliflower head will keep up to 5 days in the fridge.
- Frozen cauliflower can last 10-12 months in the freezer.
How to Store Cut Cauliflower
If you need to prep cauliflower ahead of time and cut it into florets, they will keep for 3-4 days in an airtight container in the fridge. The same is true for cooked cauliflower.
How to Cut Cauliflower
To cut cauliflower, pull the leaves off the base of the cauliflower. Cut the cauliflower in half, downward from the top of the crown through the stem. Lay the cauliflower halves cut side down on the cutting board and cut them again. Then lay the cauliflower quarters on the cutting board and angle your knife so that it cuts out the cores. Use your hands to break apart the cauliflower into florets. You can also use a knife to chop into smaller pieces as needed.
Frequently Asked Questions
Yes, cauliflower will keep better, for longer in the fridge. Although you can store uncooked, whole cauliflower at room temperature for 2-3 days, cauliflower will stay fresh in the fridge for up to 5 days.
Store cauliflower with the head side up to prevent moisture from collecting on it, which will prevent it from turning brown.
You can, but many experts still recommend blanching cauliflower first to keep its nutritional content and preserve its texture.
How To Freeze Cauliflower
- Bring a medium saucepan filled 3/4 the way up with water to a boil.
- Add cauliflower florets to the boiling water. Let cook for 3-4 minutes.
- Using a slotted spoon, place the cooked cauliflower pieces into an ice bath (a bowl filled with water and ice). Let cool for 5 minutes.
- Transfer the cauliflower to a paper towel or towel and let dry.
- Place the cauliflower into a zip-lock baggie or stasher bag in a single layer.
- With the baggie on the counter, starting at the bottom and working your way to the top of the bag by the seam, press out as much extra air as possible.
- Close the zip-lock and label.
- Transfer the blanched cauliflower to the freezer and freeze it flat.
- The cauliflower will break apart easily once frozen, so you can use the entire bag or just a portion.
How to Thaw Frozen Cauliflower
Defrost frozen cauliflower in a large pot of cold water. You can use thawed cauliflower in a variety of recipes.
How to Use Frozen Cauliflower
There are so many ways to use frozen cauliflower. Here are some of our favorites:
- Roasted as a side dish for lunch or dinner
- Blended into creamy cauliflower mashed ‘potatoes’
- Pureed and mixed into soups for added nutrients and texture
- Mixed into casseroles
- Blended in a food processor to make cauliflower ‘rice’ for stir fry dishes
- Processed into ‘rice’ and used as a base for cauliflower pizza crusts
Favorite Recipes
Favorite Cauliflower Tots
Peach + Cauliflower Baby Food Puree with Ginger
Cauliflower, Apple + Tandoori Baby Food Puree
Chicken, Squash + Cauliflower Baby Food Meal
Get the recipe: How to Freeze Cauliflower
Ingredients
- 1 head cauliflower, cut into florets
Instructions
- Bring a medium saucepan filled 3/4 the way up with water to a boil. Add cauliflower florets to the boiling water. Let cook for 3-4 minutes.
- Place the cooked cauliflower pieces into an ice bath (a bowl filled with water and ice). Let cool for 5 minutes.
- Transfer the cauliflower to a paper towel or towel and let dry.
- Place the cauliflower into a zip-lock baggie or stasher bag in a single layer. With the baggie on the counter, starting at the bottom and working your way to the top of the bag by the seam, press out as much extra air as possible. Close the zip-lock.
- Transfer the blanched cauliflower to the freezer and freeze flat.
- The cauliflower will break apart easily once frozen, so you can use the entire bag or just a portion.
Equipment
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