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Cauliflower has long been a favorite as a nutritious side dish. In the last few years, however, cauliflower has found its place on our plates in new ways as the versatility of the crop has been discovered.

Cauliflower is a Cole crop. Cole crops are cool-season crops that can be grown in Texas if the right varieties are planted at the right time. Other Cole crops include cabbage, broccoli and Brussels sprouts.  Cauliflower can be grown in a home garden but requires very fertile soil and grows best in full sun. Cauliflower is ready to be harvested when the flower heads (called curds) are full sized (6-8 inches), white and smooth.  Homeowners find that broccoli is an easier Cole crop to grow than cauliflower. Visit agrilifeextension.tamu.edu/library/gardening/cole-crops/ to see what varieties of cauliflower and other Cole crops grow best in your area.

Cauliflower and other Cole crops are a good way to add protein, vitamins and minerals to your diet, and can be prepared in many different ways. Cauliflower can be thickly sliced and roasted or grilled, included in curry or blended in soups. Cauliflower florets can be “riced” in a food processor and used as a low-carb rice substitute or made into a pizza crust for cauliflower pizza- the possibilities are endless.

AgriLife Extension’s Dinner Tonight has developed many recipes that utilize this wonder crop in different ways, including Cauliflower Fried Rice, Baked Cauliflower, Shrimp & Broccoli Alfredo, and Baked Potato Soup. For more creative and delicious cauliflower recipes, visit dinnertonight.tamu.edu/.

Strawberries are a nutritious addition to any plate, and a great way to satisfy your sweet tooth in a healthy way! Strawberry production is small scale and scattered across Texas, with production in the Houston area, the Hill Country, the south plains around Lubbock, and the area south of San Antonio around Poteet. Poteet claims the title of strawberry capital of Texas. Strawberries are a short season crop in Texas but thrive in California and Florida, the top two strawberry producing states in the nation.

Picking fresh strawberries is ideal in peak season (March – June), when strawberries are at their most flavorful and aromatic. When shopping for strawberries, look for ones that are bright red, aromatic, and have an intact green cap. Avoid strawberries that are damaged or soft, moldy, or strawberries that have large white or green areas.

Be sure to not wash your strawberries when you bring them home from the store. Instead, wash your strawberries just before eating them to ensure your berries don’t spoil or get moldy. Store strawberries in the refrigerator separate from any raw poultry, beef or seafood.  

Strawberries can be enjoyed fresh, juiced, frozen, or made into an array of products from jams and syrups to body care products and soap. Strawberries are easy to incorporate into your meals! Because they are high in Vitamin C, potassium and folate while being low in calories, strawberries can elevate the flavors and nutritional value of any meal or snack.

AgriLife Extension’s Dinner Tonight has great and inventive recipes using strawberries, including Strawberry Cucumber Salad, Strawberry Oatmeal Cookie Balls and Strawberry Spinach Salad with Feta. For more creative and delicious strawberry recipes, visit dinnertonight.tamu.edu/.

Avocados are synonymous with guacamole and Tex-Mex cuisine and are a staple in the Texan diet. For as good as they are in our favorite dishes, did you know that avocados are full of vitamins, minerals and healthy fats? The flesh of an avocado is about 15 percent oil or fat, and the majority is in the healthy, monounsaturated form. Avocados have been known to lower cholesterol and can prevent certain forms of oral cancer. Avocados are also a great source of dietary fiber, potassium and folate.

Mexico leads world production of avocados, producing over 1 million metric tons annually. The United States follows in worldwide production, with California, Florida and Hawaii being the top producing states. Avocados are picked when at a green, but mature state avocados ripen to a dark brown color. You can tell an avocado is ripe and ready to eat when it is soft to the touch without being mushy. 

AgriLife Extension’s Dinner Tonight has an array of great recipes using avocados, including Avocado Mandarin Tossed Salad, California Chicken Pasta, Southwest Bean Burritos, and even a recipe for Banana Chocolate Pudding that includes avocados! For more creative and delicious recipes using avocados and other wholesome ingredients, visit dinnertonight.tamu.edu/. 

There are few fresh foods that pack the nutritional punch of a blueberry. Small and incredibly nutrient dense, blueberries are hailed for their high antioxidant and vitamin content. Blueberries are a North American fruit that require a specific climate and acidic soil to grow. Rabbiteye blueberries, a variety of blueberries that grow well in Texas, are grown commercially in the humid climate of East Texas.

Blueberries can be eaten in many different ways: fresh, frozen, juiced, in sauces, syrups, baked goods and more. Because of their versatility, it is easy to work this berry into your everyday diet. Enjoy fresh blueberries as a side to a meal or alongside nuts for a snack, atop salads, blended in smoothies for a nutrient boost, or baked into a wholesome breakfast muffin.  Whatever way you choose to consume blueberries, you will be adding essential vitamins, nutrients and antioxidants to your diet.

When shopping for fresh blueberries, be sure to pick berries at peak ripeness. Size is not an indicator of ripeness or taste. Rather, pay close attention to the color of the berries: berries that are brighter in color will not be as ripe, but darker berries that range from purple-blue to blue-black should be at peak eating quality. Blueberries should be smooth, dry and firm, and should have a powder-like surface bloom coating on the outside. Similar to other berries, blueberries should only be washed right before consumption to avoid getting moldy and spoiling.

AgriLife Extension’s Dinner Tonight has an array of great recipes using blueberries like Greek Yogurt Banana and Blueberry Pancakes, Fro-Yo Blueberry Lemon Bites, and a tasty Fruit Clafoutis. For more creative and delicious recipes using blueberries and other wholesome ingredients, visit dinnertonight.tamu.edu/.