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Elki`\ek$I`Z_$Cuulilower is un excellent source o vitumin C und u good source o
iber. Cuulilower is ulso u source o vitumin K, olute, und potussium. Lile most vegetu-
bles, cuulilower is low in culories, ut, und cholesterol.
:XeZ\iGi\m\ek`e^$A crucierous vegetuble, Cuulilower contuins nuturul chemiculs
thut muy be helpul in the prevention o some cuncers.
8cnXpj8mX`cXYc\$Cuulilower is inexpensive und cun be ound yeur round resh or
rozen.
DXepLj\j$Cuulilower cun be euten ruw. Prepure us u side dish, or mixed with
other oods us purt o u muin course.
1he white edible portion is culled "the curd" und the heuvy
outer leu covering is culled "the uclet leuves." Cuulilower
is sold with most o the uclet leuves removed, und muy be
wrupped in plustic ilm.
Cffb]fi1White to creumy-white, compuct, solid, und cleun curds.
8mf`[1 Wilted or discolored spots. Specl-
les on the curd ure u sign o insect inury,
mold growth, or decuy, und should be
uvoided.
JkfiX^\1Store unwushed cuulilower in u
plustic bug. Pluce the bug in the vegetuble
crisper o the rerigerutor. Cuulilower will
leep in the rerigerutor or up to 7 duys.
Selecting und Storing
Cuulilower
N_XkjJf>i\XkXYflk
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Vitumin K is u ut soluble vitumin.
Vitumin K is best lnown or its role
in helping blood clot properly uter
un inury. Vitumin K is helpul in this
situution becuuse it is responsible
or muling clotting uctors in the
liver. Vitumin K ulso pluys un impor-
tunt role in bone heulth. Vitumin
K is ound in cubbuge, cuulilower,
spinuch und other green leuy veg-
etubles, cereuls, soybeuns, und other
vegetubles.
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33:Xlc`]cfn\i
Cuulilower lools lile broccoli. Except cuulilower hus densely pucled
white lower buds. Usuully, only the heud (curd) is euten. 1he stull und
thicl, green leuves ure not euten.
FiXe^\:Xlc`]cfn\i55
Orunge cuulilower is u new vuriety similur in tuste to white. Orunge cuu-
lilower hus ubout 2S times more vitumin A thun white cuulilower.
33Gligc\:Xlc`]cfn\i
1his vuriety hus purple curds ruther thun white. When cooled, the color
chunges rom purple to green. t cools uster thun white cuulilower.
Purple cuulilower hus u milder tuste. t cun be substituted or white in
most recipes.
9ifZZf]cfn\i55
A cross between broccoli und cuulilower. 8roccolower lools lile cuuli-
lower except it hus u light, bright green color. t hus u sweeter tuste thun
regulur cuulilower. Euten ruw or cooled, its tuste is similur to broccoli's.
8roccolower cun be prepured, cooled, und served in the sume wuy you
would or white cuulilower.
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1he >I<<E triungle o MyPyrumid is the vegetuble section.
Vegetubles muy be ruw or cooled, resh, rozen, or cunned. Age,
gender, und level o physicul uctivity determine the duily vegetuble
need. lor u 2000 culorie diet, it is recommended huving ubout 2
cups o vegetubles duily.
On MyPyrumid, cuulilower is un "other"
vegetuble. lor u 2000 culorie diet,
6 to 7 cups o "other" vegetubles ure
recommended or women und men per
weel. 1hut's only cup per duy lor
more inormution on vegetuble serving
sizes visit www.mypyrumid.gov.
litting Cuulilower into
MyPyrumid
Elki`k`fe=XZkj
(ZlgiXn:Xlc`]cfn\i
Serving Size 1 cup 100g (100 g)
25 Calories from Fat 1
0g 0%
Saturated Fat 0g 0%
Trans Fat
0mg 0%
30mg 1%
5g 2%
Dietary Fiber 3g 10%
Sugars 2g
2g
0% 77%
2% 2%
ut t o acts
Amount Per Serving
Calories
% Daily Value*
Total Fat
Cholesterol
Sodium
Total Carbohydrate
Protein
Vitamin A Vitamin C
Calcium Iron
www.NutritionData.com
*Percent Daily Values are based on a 2,000 calorie diet.
Your daily values may be higher or lower depending on
your calorie needs.
" C\WdS`aWbg]TbVS2Wab`WQb]T1]Zc[PWO1S\bS`T]`<cb`WbW]\2WSbO\R6SOZbV "
Ki`dd`e^Xe[NXj_`e^$ Do not
wush cuulilower until it is reudy to
be used. 1rim the cuulilower. Pull o
outer leuves. Cut o the stem end
close to the heud.
Jk\Xd`e^$ 1o steum cuulilower,
pluce the vegetuble, stem-side down,
in u pot contuining 2" o boiling
wuter. Cuulilower muy turn yellow
in some linds o wuter. 1o leep it
white, udd 2 tublespoons o lemon
uice or u teuspoon o vinegur to the
wuter. Cover. Ater 2 to 3 minutes
o steuming, remove the cover or S
seconds. Pemoving the cover ullows
some o the odors to escupe. Cooling
time or lorets is 3 to S minutes. lor
u whole cuulilower, checl or tender-
ness uter 2 minutes. 1otul cooling
time or whole cuulilower is ubout S
to 20 minutes.
JXlk`e^$1hinly slice cuulilower
lorets. Use u smull umount o oil in u
slillet or wol. Or lightly cout the pun
with u vegetuble oil spruy. you need
to udd more liquid to prevent sticling,
you cun use one or two tublespoons
o wuter, broth, or vinegur. Suute until
tender und lightly brown. Cooling
time is 3 to 4 minutes.
9f`c`e^$Cuulilower cun releuse u
strong, somewhut unpleusunt smell
when cooled. 1o uvoid this, cool
cuulilower quiclly. 8oiling ulso
destroys S0% o the Vitumin C con-
tent. Pluce cuulilower stem side up
in u pot o wuter. Add u little lemon
uice or vinegur to retuin whiteness.
lor lorets cooling time is 3 to 6 min-
utes. lor whole cuulilower, cooling
time is ubout 0 to S minutes.
D`ZifnXm`e^$ Put 2 cups o lorets
in u 9" microwuvuble dish. Add /4
cup o wuter und cover. Cool 3 min-
utes on high. 1hen let stund covered
two more minutes to complete cool-
ing. Pluce u whole cuulilower in u
deep microwuvuble dish with u cover.
Add /4 cup wuter to the dish. Cool
three minutes on high. 1hen turn
cuulilower over und cool or 2 to 4
minutes. 1est or doneness with u
orl. 1he cuulilower should be tender
when pierced. Let stund or three
more minutes to complete cooling.
Prepurution K`gj
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@ E>I<;@ <EKJ
1ublespoon vegetuble oil
medium onion
/4 teuspoon gurlic powder
lurge heud o cuulilower
2 lurge tomutoes
/2 teuspoon blucl pepper
1ublespoon dried pursley
/4 cup gruted Purmesun cheese
@ EJKIL:K@ FEJ
. Chop the cuulilower into 2 inch pieces.
2. Peel und chop the onion.
3. Chop the tomutoes.
4. Put the cuulilower in u pun. Add inch
o wuter.
S. Cool over medium heut, und let it boil or
3 minutes.
6. n u lurge pun, heut oil. Add the onion.
7. Cool over medium heut or 3 to S minutes.
8. 1est the cuulilower or doneness. tender,
druin the cuulilower.
9. Add the gurlic und cuulilower to the pun
with the onion.
0. Cool while stirring or 3 minutes, until
lightly browned.
. Add the tomutoes und pepper.
2. Cool or S more minutes.
3. Serve with u sprinlle o pursley und cheese
:Xlc`]cfn\i:Xjj\ifc\
DXb\j()j\im`e^j
@ E>I<;@ <EKJ
A cup rice
3 A cups wuter
medium chopped onion
cun (0 3/4 ounce) condensed creum o
mushroom or celery soup A cups % mill
(slim cun be used)
Estimuted Cost. Per Pecipe. $3.8S
Per Serving. $0.64
2 - 0 ounce pucluges rozen chopped
cuulilower
/2 pound gruted or sliced cheese
3 1ublespoons murgurine or butter
@ EJKIL:K@ FEJ
. Preheut oven to 3S0 degrees und
greuse u 2x9x2 inch buling pun.
2. 1huw the cuulilower.
3. n u suucepun mix rice, sult, und 3
cups o wuter. 8ring to u boil.
4. Cover und simmer or S minutes. Pemove
suucepun rom heut. Set uside or udditionul
S minutes.
S. Suute onions in murgurine or butter
until tender.
6. Mix soup, mill, /2 cup o wuter,
onion, und rice. Spoon mixture into
buling pun.
7. Druin the vegetubles und then
spreud over the rice mixture.
8. Spreud the cheese evenly over the
top. 8ule ut 3S0 degrees or 2S-30 minutes
until cheese is melted und rice is bubbly.
Estimuted cost. Per Pecipe. $3.8S
Per Serving. $0.64
Pecipe Collection
Elki`k`fe=XZkj
Zlg:Xlc`]cfn\i
Elki`k`fe=XZkj
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Cuulilower is best sturted rom truns-
plunts. Cuulilower is more sensitive
to the cold thun other plunts rom the
cubbuge umily. Sturt cuulilower eurly
enough thut it mutures beore the
heut o the summer.
Spuce plunts 8 to 24 inches upurt
in u row. When the heud begins to
orm (shows 2 to 3 inches o white
curd), it is reudy to blunch. 1o blunch,
tie the outer leuves together over the
center o the plunt. 1his protects the
heud rom sunburn. t leeps the plunt
rom turning green und
developing un o-luvor.
Cuulilower grows 6 to 8 inches in
diumeter. t is reudy to hurvest within
7 to 2 duys uter blunching. 1he
muture heuds should be compuct,
irm und white. Hurvest the heuds by
cutting the muin stem. Leuve u ew
green outer leuves uttuched to pro-
tect the heud. lor more inormution,
contuct your locul Cooperutive Exten-
sion Educutor in the phone bool or ut
http.//www.extension.psu.edu/
Crow Your Own
:Xlc`]cfn\i
hes in
est within
1he
mpuct,
heuds by
e u ew
to pro-
mution,
ve Exten-
ool or ut
du/
;`i\Zk`fej11ule the quiz to ind out how much you've leurned ubout cuulilower.
8:K@ M@ KP 8C C <P
1est Your :Xlc`]cfn\iBefnc\[^\
. Cuulilower, unlile other crucierous veg-
etubles is sensitive to weuther.
u. Wurm
b. Puiny
c. Cold
2. 1o uvoid cuulilower rom turning yellow
when cooling, you should udd
u. Mill
b. Vinegur or lemon uice
c. 8uling powder
3. 1he white, edible purt o cuulilower is
culled .
u. Curd
b. Leu
c. Meut
4. 1he heuvy outer leu covering on cuuli-
lower is culled .
u. Juclet leuves
b. Puper
c. lloret
S. How long will cuulilower stuy good i
lept in the rerigerutor?
u. -2 duys
b. S-7 duys
c. 0-2 duys
6. Whut is u cross between cuulilower
und broccoli?
u. Cuulo-8rocci
b. Cuulocoli
c. 8roccolower
7. Whut should you lool or when buying
cuulilower?
u. Spreuding o the curd
b. Heuds with bruises or brown spots
c. lirm crisp heuds with white or creumy
lorets
8. Cuulilower is un excellent source o this
vitumin.
u. Vitumin D
b. Vitumin C
c. Vitumin E
'$)Zfii\Zk
Cuulilower is greut source o vitumins und
mineruls und low in culories. Cuulilower is eusy
to use. t udds greut luvor to uny dish. you
scored 0-2, try to include cuulilower in u dish
this weel. Mix with u sulud or ust eut it ruw.
*$,Zfii\Zk
Cood ob Cuulilower is low in ut und u good
source o muny nutrients lile Vitumin C, iber,
und olute. you scored 3-4, try to include cuu-
lilower in your dish tonight. You cun suute your
cuulilower or you could eut us u snucl with dip.
-$/Zfii\Zk
Wonderul You scored 6-8. Cuulilower is un
excellent source o vitumin C und u good source
o vitumin K, iber , olute, und mineruls. 1ry to
udd cuulilower to your meuls more oten.
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;`i\Zk`fej1Answer the clues to test how much you lnow ubout cuulilower.
;`i\Zk`fej1Unscrumble euch o the clue words. 1ule the letters thut uppeur in boxes und
unscrumble them or the inul messuge.
8:K@ M@ KP 8C C <P
Cuulilower :ifjjnfi[Glqqc\
Cuulilower JZiXdYc\
8Zifjj
2. 1he orunge vuriety o cuulilower hus 2S times
the umount o this thun the white vuriety.
4. lresh cuulilower will leep in the rerigerutor
or up to duys.
6. 1his method o cooling cuuses un odor. t ulso
cuuses cuulilower to loose most o its vitumin C.
7. 1he white portion o cuulilower thut you eut is
culled .
;fne
. 1he outer leuves o u cuulilower plunt ure
culled .
3. When the purple vuriety o cuulilower is
cooled, the curds turn this color.
S. When plunting, lnow thut cuulilower is more
sensitive to thun other crucierous
vegetubles.
j1Unscrummmb m le eeeeuch o the clue words. 1ule the letters thut uppeur innn bb box ox ox oxes und
ble them or th th t e iiiinu nu nu n l messuge.
lowwerr JZiXdYc\
8Zifjj
2. 1he oooorunge vuriety o cuulilower hus 2S times
the uuumount o this thun the white vuriety.
4. lrrresh cuulilower will leep in the rerigerutor
or uuup to duys.
6. 1hhhis method o cooling cuuses un odor. t ulso
cu cu cuus us us u es cuulilower to loose most o its vitumin C.
77. 1he white portion o cuulilower thut you eut is
culled .
;fne
. 1he outer leuves o u cuulilower plunt ure
culled .
3. When the purple vuriety o cuulilower is
cooled, the curds turn this color.
S. When plunting, lnow thut cuulilower is more
sensitive to thun other crucierous
vegetubles.
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1his muteriul wus unded by USDA's lood Stump Progrum. 1he lood Stump Progrum provides nutrition ussistunce to people with low income. t cun help buy nutritious
oods or better diet. 1o ind out more contuct the ncome Muintenunce Administrution _ 202-724-SS06 to help identiy how to get services. n cooperution with the
U.S. Depurtment o Agriculture und District o Columbiu Covernment, Cooperutive Extension Service und Agriculturul Experiment Stution progrums und employment
opportunities ure uvuiluble to ull people regurdless o ruce, color, nutionul origin, gender, religion, uge, disubility, politicul belies, sexuul orientution, muritul stutus or
umily stutus. n uccordunce with lederul luw und U.S. Depurtment o Agriculture's policy, this institution is prohibited rom discriminuting on the busis o ruce, color,
nutionul origin, sex uge, religion, politicul belies or disubility. 1o ile u compluint o discriminution, write USDA, Director o Civil Pights, Poom 326-W, Whitten 8uilding,
400 ndependence Avenue, SW, Wushington, D.C. 202S0 or cull (202) 720-S694(voice und 1DD). USDA is un equul opportunity provider und employer.
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