This is a super quick, easy, and nutritious cauliflower-mash recipe that I created as a substitution for standard mashed potatoes. Although I do adore mashed potatoes, I often find them overly heavy and rich due of the copious amounts of butter and cream which are used in most recipes. This is perfect for those times when all you want is creamy, smooth, comfort food- but without all the heaviness. What’s great about this type of recipe is that it is open to interpretation, so you can add or adjust the flavours depending on your tastes. Please note that I do use a couple sweet potatoes (higher in nutrients than your standard spud) in this recipe, simply as a way to bind the ingredients and make it taste smooth, not chunky. The bulk of the recipe is still organic cauliflower. Make it as a side for dinner and then bring the left-overs for lunch the next day- as this recipe will yield quite a bit.
What Cauliflower Will Do For You:
If cauliflower is not your usual veggie of choice, let me give you a little info as to why you should find ways of incorporating more of it into your diet (hopefully through this recipe!). Cauliflower is loaded with vitamin C (think…lots of collagen production and the prevention of wrinkles, also reduces the aging effects of smoking and sun-damage), and a significant source of vitamin B6 (required for cell division and protein synthesis), fiber (to keep things moving along for easy digestion), and omega-3 fatty acids (acts as a moisturizer from the inside out, well as an anti-inflammatory while reducing severity of sun-damage). If you come across orange coloured cauliflower, try it out, as it is 25 times higher in Vitamin A (this vitamin is great for preventing acne, blemishes and dry skin- it may also help to prevent skin cancer), and the purple variation contains anthocyanins (a group of antioxidants that has awesome anti-inflammatory properties). Cauliflower also contains amazing phytonutrients that help the body to detoxify itself, and clear free-radicals and cancer-causing chemicals form your skin. Try to get 100g per day of cauliflower or another cruciferous veggies (these include broccoli, kale, brussel sprouts or collard greens) in order to see the benefits in your skin. Start eatin’ up!
Here’s how to make it!
1 box of low sodium veggie broth
1 medium to large head of organic (preferable) cauliflower
2 medium sweet potatoes, skin peeled off
4 tbsp of capers
3 tbsp of horseradish (optional, I love the taste!)
1 bunch of chopped green onion
3/4 cup of organic goat milk 1% (easier to digest than cow’s milk)
3/4 cup of organic natural yogurt (don’t get vanilla by accident as this would not taste so good)
Salt and pepper to taste
Other options to add, include: chives, sautéed onion and garlic, parmesan cheese, dill etc.
Putting It All Together:
- Clean all your veggies.
- Start by bringing a large pot of water, mixed with the veggie broth to a boil.
- Cut up cauliflower and sweet potato into chunks and boil them until they you can put a fork through them (don’t over-cook, or else you will risk losing all the nutrition)
- Once cooked, strain them immediately and place back into the original pot
- Add capers, goat milk, yogurt into the mixture.
- Using an immersion blender, start blending everything together. If you want to add anything else into the mixture, now is the time to do it.
- Add salt and pepper to taste.
- Serve up immediately with chopped onion on top.
This recipe will last about 48 hours in the fridge, covered with plastic wrap.
Hope you enjoy!