Week 5 – Fruits and Vegetables Part 2

Fruits and vegetables are an essential part of our diets and dishes.  They add, color flavor and lots of nutrients to everything we cook.  This week we will talk about Broccoli and Cauliflower.

Fruit and Vegetables Seasonality Chart

First Timer’s Guide to Fruits and Veggies

Watch the Video

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Broccoli and Cauliflower are some of the most nutritious and affordable vegetables.  You may have heard about a crop called Broccoflower (a green cauliflower looking veggie) and your suspicions would be correct, it is broccoli and cauliflower combined.  You cook it just like you cook broccoli and/or cauliflower, usually by steaming it.


Broccoli is a super food and can be found in dishes just by itself (usually as steamed broccoli) or covered with cheese.  Since it is so nutritious you can now find it in such products as bottled smoothies.  Plus, if you are looking for ways to fight off cancer and heart disease, studies show that broccoli is a good choice.


Cauliflower is another great choice for fighting heart disease and many different cancers.  You may not readily think of cauliflower as a great source of Vitamin C, but this vegetable has actually one of the highest concentrations of it (rivaling oranges and cabbage, two other high Vitamin C containing vegetables).  Cauliflower also makes a great substitute for mashed potatoes, yep that’s right, mashed potatoes. Just cook them like you would mashed potatoes by steaming them until they become soft and just fall apart.  Then add some milk and butter and puree until it becomes thick.  Now you can have mashed potatoes without the carbs.

About the author, Shawn

Chef Shawn has worked in almost every segment of the foodservice industry. He holds business degrees and certificates in Culinary Arts, Hospitality & Tourism Management, Accounting and Professional Sales. He is Certified Executive Chef (CEC) and a Certified Culinary Educator (CCE) through The American Culinary Federation. A Certified Culinary Professional (CCP) through the International Association of Culinary Professionals. He is the author of The First Timer’s Cookbook and The First Timer’s Bakebook. His work has been recognized nationwide as well as being a regular contributor to numerous food service publications and outlets and is the recipient of numerous awards-most recently the 2015 Culinary Educator of the Year through the local American Culinary Federation’s chapter-Beehive State Chef’s Association.

He the owner of multiple food service businesses and currently the host of the Business Chef Podcast.

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