Yummy Mashed Cauliflower

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The secret is out and it has been for years, actually. Cauliflower is the lower-carb, metabolism-friendly, great-tasting alternative to mashed potatoes! Before you turn your nose up and snub this versatile vegetable, take a look at these key reasons (in addition to the three listed above) to substitute cauliflower for potatoes as the side dish at dinner…

5 Reasons to Fall In Love with Cauliflower

1) High in vitamin C and K
Vitamin C is one of the top vitamins to ward off colds, keep you feeling vibrant and energized and boosts immunity; good ole vitamin K is needed for healthy blood clotting and helps prevent bone loss

2) High in fiber so it promotes detoxification and reduces belly bloat
High fiber foods like cauliflower help swish out toxins and unwanted fats; think of fiber as like a broom sweeping through your arteries and brushing out the icky, unwanted cells and “dirt” ie: toxins. As fiber sweeps through, it helps reduce belly bloat, too!

3) Promotes weight loss
Reducing belly bloat, releasing unwanted fats and toxins help with losing weight, too. Plus, ounce per ounce, cauliflower is lower calorie than potatoes and is lower glycemic making it easier to digest than potatoes.

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4) Helps balance hormones
High fiber foods that sweep through the body more easily as compared to more dense foods like potatoes, our hormones become more stabilized. And a benefit of more stable hormones… fewer mood swings and cravings.

5) Reduces cancer risk, reduces inflammation, and promotes eye health
More like a three-for-one benefit here, cauliflower contains phytochemicals that help fight cancer, naturally reduce inflammation in the body (which fiber will also do, too) and properties in cauliflower help strengthen the eyes.

cauliflower

Bonus reason to mash cauliflower instead of potatoes this
Holiday season and beyond?? It cooks in half the time!

In this recipe, cauliflower is blanched or steamed and mashed with nutritional yeast, grapeseed oil, and chives. Never used nutritional yeast? It is the perfect vegan substitute for parmesan cheese and is available at most specialty food markets!

mashed cauliflowerCauliflower Mash (Serves 6)

  • 2 heads cauliflower, cut into 2-inch pieces
  • 2 tablespoons grapeseed oil
  • ½ teaspoon sea salt (or as desired)
  • ½ teaspoon black pepper (or as desired)
  • Fine zest of 1 small lemon
  • 1/3 cup chopped chives
  • 3 garlic cloves, minced
  • 3 tablespoons nutritional yeast

Directions: Steam cauliflower in a large steamer pot until softened. Add the grapeseed oil, salt, pepper, lemon zest.  Use a potato masher or ricer to mash the cauliflower or add to a food processor and pulse until desired texture. Fold in remaining ingredients and serve hot.

**NOTE: other delicious ingredients to add include a pinch of turmeric, cumin, and cardamom for a post-holiday dinner anti-inflammatory bloat reduction.

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Nutrition Information Serving size: 6 ounces

  • Calories: 83
  • Fat: 4.9g
  • Saturated fat: 0.5g
  • Cholesterol: 0mg
  • Sodium: 186mg
  • Potassium: 404mg
  • Carbohydrates: 7.7g
  • Fiber: 3.6g
  • Sugars: 2.2g
  • Protein: 4.3g

About the author : Susan Irby is certified in Fitness Nutrition and Food Healing. An award-winning author, television host and radio personality, Susan is the creator of the The Bikini Chef® brand, its recipes and content.  The Bikini Chef® promotes “figure flattering flavors” and living a healthy lifestyle through good nutrition, delicious foods, and fitness.  Currently, Susan is the Chef behind the recipes in Dr. Ward Bond and Chef Susan Irby Healing Remedies & Recipes online class.  She is also the creator, producer, and former host of The Bikini Lifestyles® Show and is author of 9 books on cooking and wellness.  http://susanirby.com/