Most moms have the same fantasy…
You prepare a meal full of whole foods packed with nutrition and vegetables
galore! And as you finish the last plate and set it in front of your children
and husband they give you a standing ovation for all your hard work and eat all
that you have prepared with zero complaints… it is yet another perfect
meal! Then we wake up and face the
reality that we need to be tricky to get goodness into our families bodies…and
if we are being completely honest, sometimes we need to do the same for
ourselves.
Today I want to share a crowd pleaser that is quick and healthy, and you can throw it together in 20 minutes if you have a pressure cooker
or steamer. If you don’t have either of
these fine devices all you need to do is cut your vegetables really small and
bake them at 400 degrees until soft.
This sweet potato and cauliflower mash is amazing and packed with
nutrients. You can season them sweet or
savory, it is up to you.
Quick Fact: Cauliflower consumption has been studied for
its cancer-preventing potential and antioxidant properties. Cauliflower has
natural anti-inflammatory properties, high amounts of vitamin K and one cup of
boiled cauliflower delivers about 3.35 g of dietary fiber… Cauliflower also contains vitamins B1
(thiamine), B2 (riboflavin), B3 (niacin), B5, B6 (pyridoxine) and B9 (folic
acid). It serves as a good source of proteins, phosphorus and potassium.
Now that you are feeling
empowered about putting some cauliflower that tastes great on the kitchen table,
here we go!
Step #1: Chop up one head of
cauliflower and 3-4 large, peeled sweet potatoes.
Cook in pressure cooker with 1 cup low sodium chicken stock (use setting
per directions for CAULIFLOWER not sweet potatoes because you cut them into
small pieces they will cook fine to mash) OPTION #2: Cook using another method until very soft
(don’t add chicken stock until step #2 unless boiling the vegetables.
Step #2: Use an electric
mixer to blend the vegetables to a velvety texture (keep going until the cauliflower is blended completely). If
using another method to cook vegetables add chicken stock until texture is good
not too wet while using electric mixer.
Step #3: OPTIONAL: Add any of
the following if desired cinnamon, nutmeg, honey, maple syrup, or for a savory
taste… garlic, onion powder, hot spices ect.
Use what your family likes because this dish will take on any flavor you
give it or it is good left alone. My
Arleena does not like spice so she eats it as is and I add spice to mine.
This dish is excellent with
Salmon. Buy frozen, wild caught, vacuum
sealed salmon that does not contain any preservatives or added colors. (if you are blessed to live somewhere you can
get fresh wild caught salmon that doesn’t have color added… that is
awesome). You can cook frozen salmon on
a broiler pan in about 25 minutes just add some seasoning on top! This is one of Arleena’s favorite meals!
No comments:
Post a Comment