Ode to the Cauliflower

One year ago cauliflower was part of my weekly grocery bill to roast with a small amount of olive oil and salt and enjoy as my favourite treat. Today, it seems unreal to justify buying a head of cauliflower in the stores – that’s even if the grocery stores are actually bringing it in based on the cost they have to charge to their consumers. Our weather patterns dictate a lot, including how crops of fruits and vegetables grow and cultivate, and this year some major produce crops have fallen short in production, and therefore high in their cost and lower in demand.

So, although we may need to hold off on grabbing that $7.99 head of cauliflower, don’t skip the produce section entirely. Use these tips to get the most bang for your buck and include vegetables (and fruits) in your daily meals:

• Browse the produce section – dark green vegetables such as collards, swiss chard, kale, broccoli, or bok choy offer a huge bang for your buck (literally) – vitamins such as Vitamins B3 (Niacin), B5 (Pantothenic Acid), Folate (Folic Acid), C, Carotenoids, Vitamin E and K; and minerals such as magnesium and potassium – all packed into a price ranging from $1.99 and $2.99 for a bunch!
• Frozen vegetables – what’s the deal with frozen vegetables. They’re picked upon harvest and go through a flash freeze process, quickly blanched or steamed and then frozen to maintain as much nutrition as possible, and allow for travel. Have a bag in the freezer to add to pastas, quick side dishes, casseroles, stews or your favourite mac and cheese!
• Root vegetables (though some more starchy than others), these offer a huge amount of nutrition, colours, and flavours. Try parsnips, carrots, squash, turnip, or rutabaga next time you finish off your grocery shop!
• Reduced vegetables (over ripe) are also available and can bring a basic soup or stew over the top! Make a huge pot of minestrone or vegetable casserole, and consider freezing a portion (if left-overs allow) for a quick thaw and heat through during a following busy week.
• Very ripe fruit is often available in a separate area and gives you opportunity to be creative and make some delicious muffins, added to soups, or you can freeze them for later use.
• Look up….and sometimes down. (review #1 above) — food companies pay extra money to have their food products (including produce) at eye level or where consumers walk throughout mainly in the grocery store. Take a little detour from your normal grocery path, look above eye level, and below in some areas to find the better deals and maybe a food item you hadn’t tried before!
• Use the World Wide Web and try a different cuisine. The grocery stores are now full of ethnic vegetables and fruits. See something on the shelf you don’t recognize? Look it up (use: “vegetable name”, registered dietitian) to get the most accurate information and a few tips on how to use the food!

Cauliflower will make its way back into our buggies soon, but in the meantime, get creative with something new, nutritious and flavourful alternatives.