Cauliflower is a rich source of nutrients, especially in vitamin C and folate. A cup of cauliflower florets has more than the Recommended Daily Allowance (RDA) of vitamin C, one-third of RDA for folate, and reasonable amounts of potassium and vitamin B6; it also has flavonoids, indoles and other chemicals that protect against cancer.
Filling, high in fiber and low in calories (25 in a cup of florets), cauliflower is an ideal snack food for weight watchers. Raw cauliflower has more folate than cooked (80% of this vitamin is lost in cooking).
To retain flavor an reduce nutrient loss, cook cauliflower rapidly by boiling or steaming. Too much cooking turns cauliflower mushy and releases sulfurous compounds, resulting in an unpleasant odor and bitter taste. Boiling the vegetable in an open pot helps disperse these compounds. To avoid discoloring the cauliflower, don't cook in aluminum or iron pots.
When buying cauliflower, look for a head with firm, compact florets. If it is fresh, the leaves will be crisp and green, and the head, or curd, snowy white. Broccoflower is a hybrid of cauliflower and broccoli; it resembles cauliflower but is green and has a milder flavor. another variety, purple cauliflower, has more vitamin A than the white kind.