Cauliflower and Celery Root Mash with Roasted Garlic - 12g Carbs, 3g Fiber, 6g Sugar
From: www.myhealingkitchen.com
Posted October 28, 2010 by Jim Healthy
Forget glucose-spiking mashed potatoes. Who needs them when you can
fill yourself with this heavenly mash? It's slightly sweet with the
pungent, earthy tones of roasted garlic, and mild, fresh flavor of
celeriac. And it's low GI. Inflammatory foods are one of the root
causes of diabetes, and cruciferous veggies like cauliflower are
some of the most potent anti-inflammatories around. Celery root adds
its own inflammation-fighting powers to the mix, as does garlic. And
that means protection from diabetes as well as heart disease. There's
a really good reason to give thanks at Thanksgiving!
Prep Time: 20 min
Cook Time: 25 min
Ready Time: 45 min
Servings: 8
1 large cauliflower head, chopped
1 celery root bulb peeled and cubed
2 cups milk
2 cups bone or chicken broth or water low-sodium
3-5 cloves garlic roasted, minced
Combine everything except the garlic in a large pan and bring to a
boil. Simmer for 20-25 or until celery root is tender.
Strain but reserve the liquid. Mash the vegetables with a potato
masher to desired consistency. Add splashes of the reserved hot
liquid until as smooth or chunky as you like.
Stir in the garlic and serve sprinkled with fresh chopped herbs.
TIPS AND NOTES:
Add other flavors such as a dash of parmesan or a chipotle pepper.
For a vegan version, omit the milk and stir in a drizzle of extra
virgin olive oil at the end.
Servings: 8
Nutrition per Serving:
Glycemic Load: 6
83 Calories, 3g Total Fat, 1g Saturated Fat, .2g Polyunsaturated Fat,
.7g Monounsaturated Fat, 6mg Cholesterol, 94mg Sodium, 515mg Potassium,
12g Total Carbs, 3g Dietary Fiber, 6g Sugars, 6g Protein
Nutrition From: www.caloriecount.about.com
Servings: 8
Using: 5 cloves garlic, low sodium chicken broth.
Serving Size: 247 g
Nutrition per Serving:
68 Calories, 12 Calories from Fat, 1.4g Total Fat, 0.8g Saturated Fat,
5mg Cholesterol, 78mg Sodium, 10.8g Total Carbs, 3g Dietary Fiber,
5.9g Sugars, 4.5g Protein
Vitamin A 3% - Vitamin C 85% - Calcium 11% - Iron 4%
Nutrition Grade: A
Good points:
High in calcium
High in dietary fiber
High in manganese
High in pantothenic acid
High in phosphorus
High in potassium
High in riboflavin
Very high in vitamin B6
Very high in vitamin C
Substituting unsweetened almond milk for the milk.
Servings: 8
Serving Size: 246 g
Nutrition per Serving:
47 Calories, 8 Calories from Fat, 0.9g Total Fat, 0g Trans Fat,
0mg Cholesterol, 98mg Sodium, 8.5g Total Carbs, 3.3g Dietary Fiber,
2.9g Sugars, 2.7g Protein
Vitamin A 3% - Vitamin C 85% - Calcium 11% - Iron 5%
Nutrition Grade: A
Good points:
Very low in saturated fat
No cholesterol
Very high in calcium
Very high in dietary fiber
High in manganese
High in magnesium
High in pantothenic acid
High in phosphorus
Very high in potassium
Very high in vitamin B6
Very high in vitamin C
Very high in vitamin E
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