Growing Cauliflowers

GROW YOUR OWN CAULIFLOWERS

Cauliflower is a cool season vegetable that is considered a delicacy by many persons. Although not commonly seen in most home gardens, cauliflower is no more difficult to grow than tomatoes or other garden vegetables. Being related to broccoli and cabbage, cauliflower provides similar health benefits such as hefty doses of vitamin C, fiber and cancer-fighting compounds. Like other cruciferous vegetables, cauliflower grows best in cool weather and can be started from seed or from starts purchased at a garden center. Even if your garden space is limited, you can still grow your own cauliflower in containers.

Sowing And Planting

• Cauliflowers do best in very fertile soil, and digging in a bucketful of well-rotted manure or organic matter before planting will make a good yield. Sow cauliflower seed in a tray filled with seed compost.Transplant Seedlings once they have developed 4 or 5 true leaves
• True leaves are leaves which develop after seedling's seed leaves
• Position in rows 45cm apart
• You can plant seedlings close together but later thin to 45cm apart
• Do not plant too deeply or overcrowd cauliflower
• Keep watered to ensure continuous growth
• As the plants grow, earth up soil around the plants stems to support plants and prevent wind damage and support plants.

Harvesting and Storage

• Water well the week before harvest
• Your cauliflower plants are ready to harvest when the heads (known as curds) are white and solid (60-80 days after sowing) and is of the size you want. The head will taste best if harvested when it is between 6 and 8 inches across.
•  To harvest, cut below the head with a sharp knife. Cut low enough that you leave a circle of leaves attached to the head.Cauliflower can be stored long term in a freezer.

Few Health Benefits Of Cauliflowers

• Pregnancy- Cauliflower provides a good amount of folate (B9), a B vitamin that is necessary for a healthy pregnancy. Folate deficiency in pregnant women can lead to problems such as birth defects and low birth weight.
• B Vitamins- In addition to folate, cauliflower is also loaded with other important B vitamins like niacin, riboflavin, pantothenic acid, and thiamine.
• Heart Health- Cauliflower protects from heart disease in many ways. It contains allicin, which has been found to reduce the occurrence of stroke and heart disease. Additionally, cauliflower can help to lower cholesterol levels in the body.
• Weight Loss- Cauliflower is a great food to include in your diet if you're dieting because it's low in calories and can be used in a variety of ways. Try grating the cauliflower into a "rice" and using it in stir-fries instead of regular rice. You can also boil cauliflower and mash it into a healthier version of mashed potatoes.
• Vitamin C- Vitamin C is an antioxidant that promotes skin and brain health. When you think of vitamin C, you might think of oranges or other fruit. But cauliflower has a surprisingly high amount of vitamin C. One cup of raw cauliflower contains 52 mg. In comparison, a medium orange contains 64 mg. The recommended dietary allowance (RDA) for vitamin C is 90 mg for men and 75 mg for women per day.

Spiced Cauliflower Recipe

Ingredients

• 1 head cauliflower, cut into florets 
• 1/4 teaspoon ground turmeric 
• 1/4 teaspoon ground cumin 
• 1/4 teaspoon ground cayenne pepper 
• 1/2 teaspoon chili powder 
• kosher salt and fresh cracked pepper 
• 1 tablespoon olive oil

Instructions

• Place all ingredients in a large resealable bag. Shake to coat. The cauliflower will turn yellowish.
• Place seasoned cauliflower into a large pan. Cover and cook over medium heat until the cauliflower is soft, about 15 minutes. Stir occasionally.
• Remove lid and cook cauliflower for 2 more minutes just to brown up some of the pieces.
• Serve.