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Cauliflower Is The New Mashed “Potato"

Cauliflower Is The New Mashed “Potato"
Layne Lieberman
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Award-winning Nutritionist/Author of Beyond The Mediterranean Diet: European Secrets Of The Super-Healthy

Award-winning Nutritionist/Author of Beyond The Mediterranean Diet: European Secrets Of The Super-Healthy
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  • Cauliflower is a cruciferous vegetable known for its anti-cancer properties. It contains the antioxidant sulforaphane glucosinolate - known to reduce the risk of breast, bladder and prostate cancer; and keeps the bacteria Helicobacter pylori from becoming overgrown in the stomach.

  • One cup of cooked cauliflower contains 73 percent of the recommended daily amount of vitamin C, 19 percent of the daily amount of vitamin K, 8 percent of the daily amount of manganese and 11 percent of the daily amount of choline. Choline, a B vitamin may help prevent neural tube defects during pregnancy.

  • Cauliflower is high in fiber - beneficial for digestive function.

  • Besides cauliflower, other cruciferous vegetables include broccoli, Brussels sprouts, cabbage, bok choy, arugula, radishes, turnips, collard greens, watercress and kale. All may be eaten raw or cooked.

  • Cauliflower is grown during the cool months - making it one of my favorite early winter vegetables.

  • Try it seasoned and mashed - like in the recipe below - for a lower-calorie version of "mashed potatoes.”

    • Layne’s Sweet Mashed Cauliflower

    Choose Organic Ingredients When Available:

    • 1 small head of cauliflower, cut in bite size pieces

    • 1 tablespoon extra virgin olive oil

    • 1/4 teaspoon sea salt

    • 1/8 teaspoon freshly ground pepper

    • 1/8 teaspoon garlic powder

    • 1/4 cup plain low-fat kefir

    • 1 medium Hannah or Japanese sweet potato (cream-colored flesh), cooked, peeled and diced

    • 1/2 cup cooking liquid from steaming cauliflower

      • Steam cauliflower in 1 cup of water for 15 minutes. Transfer cauliflower to a high power blender pitcher and reserve cooking water. Add remaining ingredients and puree until smooth.

      Serves 4.

      Nutrition facts per serving (114 grams): 84 calories, 3.8 grams fat, 158 milligrams sodium, 374 milligrams potassium, 10.6 grams carbohydrates, 2.6 grams dietary fiber, 2.8 grams protein

      For more healthy recipes and the way to longevity, pick up a copy of Layne’s award winning book: Beyond The Mediterranean Diet: European Secrets Of The Super-Healthy, available on Amazon.com and BarnesandNoble.com. This book makes the perfect holiday gift!

      Layne Lieberman, MS, RD, CDN, is an award-winning registered dietitian, educator and entrepreneur. She is author of the book Beyond the Mediterranean Diet: European Secrets of the Super-Healthy. Read her blog and follow her on Facebook, Twitter, LinkedIn, Google+, Pinterest, Instagram and The Huffington Post.

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