Creamy Cauliflower "Mashed Potatoes"
Who doesn't love the rich, creamy comfort of a bowl of mashed potatoes? Here's a delicious take on the classic that will keep our taste buds singing and our waistlines, hips & thighs slim and sleek. Oh, not to mention this recipe is fabulous for our skin, hair, nails, heart and digestion too! Here are just a few of the amazing nutritional bennies of our lovely friend Cauliflower…
- Cauliflower is an excellent source of alpha-linolenic acid and vitamins C and K, which, when combined with lower intakes of fats and carbohydrates, are linked to a lower likelihood of wrinkles and dry skin according to a 2007 study in the American Journal of Clinical Nutrition.
- Cauliflower contains other important antioxidant phytonutrients, such as beta-carotene, beta-cryptoxanthin, caffeic acid, cinnamic acid, ferulic acid, quercetin, rutin, and kaempferol, all of which work together to protect our body against free radicals and reduce the risk of diseases caused by oxidative stress, such as cancer, cardiovascular diseases and various infections. They are also important in slowing down the aging process.
- It has high amounts of omega-3 fatty acids, well-known for their anti-inflammatory properties.
- Cauliflower is an Excellent Detoxifier due to its sulfur-containing compounds called glucosinates which help our body get rid of toxins and carcinogens. After broccoli, cauliflower boasts the second highest content of glucosinates. Eating cauliflower can help prevent various types of cancer and cleanse our body of toxins.
- It can help prevent heart diseases in many ways including via allicin, which reduces the risk of stroke and many cardiovascular disorders.
- Cauliflower contains excellent anti cancer properties via compounds such as sulforaphane and indole-3-carbinol, which have been found to reduce the risk of prostate, breast, cervical, colon and ovarian cancers. One Canadian study has shown the consumption of ½ cup of cauliflower/day may cut risk of prostate cancer by over 50%.
I enjoy this simple and satisfying dish at least once a week. I'm certain you'll love it too 🙂
Cauliflower Mashed Potatoes with Chives
Recipe for Creamy Cauliflower "Mashed Potatoes" (Makes 4-6 Servings)
Ingredients
- 1 Head Cauliflower broken into florettes
- 1/2 small clove Garlic
- Coconut Milk or Almond Milk- to taste depending on how thick you like your mash (use less than you think as you don't want it to get too liquidy)
- Sea Salt to taste
- Fresh Ground Pepper to taste
- 1/4 tsp of fresh lemon juice (yes you read that right- you won't taste it & it adds a fab freshness)
- Coconut Oil for garnish (optional – an option I go for always 🙂
- Fresh snipped chives for garnish & zippy flavor pops
Method
- Steam cauliflower and garlic over medium heat for about 8 minutes until a fork easily inserts into the side. (Be sure not to overcook as that causes it to get increasingly bitter, as well as lose nutrients)
- Place steamed cauliflower, garlic & 1/4 tsp lemon juice into a food processor or heavy duty blender along with coconut milk. (Start with less than you think you need- as once the blender gets it all moving it will get surprisingly smooth & thin out quickly.)
- Add sea salt and pepper to taste.
- Process until mash is smooth and creamy. Check seasonings and adjust if necessary.
- Pour into serving bowls and add a dallop of coconut oil for extra richness plus a sprinkling of snipped chives for some contrasting zip and green brightness. A little fleur de sel on top is always nice too:-)
- Serve immediately (mashed cauliflower is best eaten immediately as it's pungency develops if it sits overnight)
- Enjoy!
What's one of your favorite healthified recipe makeovers?
Do share with all of us 🙂
Lots of love,
XOXO
Juliane
PS. If you just can't give up your potato fix try my amaze lightened up Irish Style Colcannon Mashed Potatoes. SO much lighter & way better tasting than standard recipes.
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