What's in season in January?

Cauliflower

What's in season is more than just a question. It is a way of understanding what nature thinks we should be eating during that particular time of the year. Now is the season for Cauliflower.

Cauliflower is one of several vegetables in the species Brassica Oleracea in the genus Brassica, which is in the Brassicaceae (or Mustard) family. Cauliflower does not tolerate extreme hot or cold weather conditions, but rather a cool climate with high humidity. It also requires a minimum of six hours of direct sunlight per day, rooted in deep rich soil.

Health Benefits

Cauliflowers are low in calories and high in vitamins, so high, that they include a portion of almost every vitamin and mineral needed by the human body.

This includes:

• Vitamins C, K and B6
• Potassium
• Manganese
• Magnesium
• Phosphorus
• Fibre

Fibre intake is known to reduce inflammation and support digestive health, while lowering the risk of illnesses such as heart disease, cancer, and diabetes.

Cauliflowers are also a good source of antioxidants. Two specific groups of antioxidants, glucosinolates and isothiocyanates, slow the growth of cancer cells and keep cells healthy in general. Sulforaphane, another antioxidant, helps to control high blood pressure, keeping the arteries clear and healthy. The nutrient choline in this produce supports brain development whilst reducing the risk of dementia and Alzheimer’s.

Cauliflowers are very versatile in their recipes, they are relatively cheap and can be found easily - at Arkadia Foodstores of course! They are highly recommended for people who wish to reduce their weight as they are low in calories but just as filling as high-calorie foods, with 92% of their weight made up of water. Try them out using the recipe below. It’s nice and warm and perfect for the cold weather.

Recipe: Cauliflower Soup

• Prep Time: 15 minutes
• Cooking Time: 25 minutes
• Level: Easy
• Servings: 4-6

Ingredients:
   • 1 large cauliflower, chopped
   • ½ tbsp ground cumin
   • 2 tbsp olive oil + extra for drizzling
   • 2 tsp thyme
   • 1 onion, chopped
   • 1 celery stick, chopped
   • 1 garlic clove, crushed
   • 750-850ml vegetable or chicken stock
   • 100ml single cream 
   • ½ small bunch of parsley, chopped
   • Croutons, for topping

A wide variety of quality ingredients for our recipes are available from Arkadia supermarkets in Malta and Gozo, including Arkadia FoodExpress Swatar and Arkadia Food Market Valletta.

Method:

 1. Heat the oven to 220◦C, 200◦C with fan or gas mark 7. Place the cauliflower chunks on a roasting pan and toss in 1 tbsp olive oil, cumin, and thyme. Roast for 15 minutes or until golden and tender. Remove the thyme when ready.

2. Heat the remaining oil in a saucepan, adding the onion and celery, and fry over medium heat for 10 minutes or until softened. Add the garlic and cook for 1 minute.

3. Stir in the cauliflower, add 750ml of stock to the pan and bring to a simmer. Cook for 10 minutes. You can leave some extra cauliflower to be used as a topping at the end.

4. Blend the soup until smooth using a hand blender or a food processer. Season to taste and serve. Top with parsley, the extra cauliflower (optional), croutons and a drizzle of olive oil.

Stay up to date with our what's in season posts - https://arkadiafoodstore.com/whatsinseason/

Tell your Facebook friends about it.