Cauliflower is in peak season across much of Australia during the cooler months, typically from late Autumn through Winter. Grown abundantly in regions such as Victoria’s Gippsland, Tasmania and parts of New South Wales, this versatile vegetable is at its best between May and August, boasting a sweet, mild flavour and firm texture perfect for roasting, steaming, baking or blending into soups.
Selecting the best cauliflower
When selecting the best cauliflower, look for compact, creamy-white heads that feel heavy for their size, with crisp green leaves tightly hugging the base - these indicate freshness and protection during harvest.
Avoid heads with brown spots, loose florets or limp leaves, which suggest ageing or improper storage. Purple-tinged varieties are also available and equally nutritious, with a slightly nuttier taste.
Storage and freezing tips
To store cauliflower, keep it whole and unwashed in the crisper drawer of your refrigerator, ideally wrapped in a paper towel and placed in a loosely sealed plastic bag. This helps absorb moisture and prolong freshness, keeping it crisp for up to a week. If you’ve cut it into florets, use it within three to four days for optimal taste and texture.
Cauliflower also freezes well. To do so, first cut it into uniform florets, blanch in boiling water for 3 minutes, then transfer immediately to an ice bath to halt cooking. Drain thoroughly and spread out on a tray to pre-freeze before transferring to an airtight container or freezer bag. This method helps prevent clumping and preserves flavour and nutrients for up to eight months.
Health benefits
Nutritionally, cauliflower is a powerhouse. Low in kilojoules and carbohydrates yet high in fibre, vitamin C and antioxidants, it supports immunity, digestion and cellular health. It's also rich in choline, which is essential for brain development and liver function. As part of the cruciferous vegetable family, cauliflower contains glucosinolates, compounds shown to have cancer-fighting properties.
Whether mashed as a low-carb alternative to potatoes, roasted until caramelised, or blitzed into a creamy soup, cauliflower is a seasonal staple that offers both flavour and nourishment through Australia’s cooler months.
Here are three ways to put this delicious vegetable on the family dinner plate this week:
Cauliflower rice is a nutritious, low-carb alternative to traditional rice, made by finely grating or pulsing cauliflower florets. Light and versatile, it absorbs flavours beautifully and suits a variety of cuisines. Packed with fibre and vitamins, it’s a popular choice for gluten-free, keto, and paleo-friendly meals.
This quick and easy mac ’n’ cheese is so delicious, it’s hard to believe it’s made with only five ingredients. Keep the recipe up your sleeve when you need a speedy family dinner meal that really hits the spot.
Whip up this cauliflower and almond curry recipe for a family meal to impress. Loaded with fresh herbs and crunchy nuts, it's a delicious meat-free dinner idea, best enjoyed with steamed basmati rice.
