Mashed Cauliflower - 7.9g Carbs, 3.6g Fiber, 3.5g Sugar
From: asweetlife.org - Erica Kerwien of Comfy Belly
Mashed Roasted Cauliflower My favorites: Cauliflower. Roasted
cauliflower. Steamed cauliflower. Cauliflower soup. Fried
cauliflower (it's just like popcorn!), and now there's a
new cauliflower favorite on my block, thanks to Erica Kerwien
of Comfy Belly: mashed cauliflower.
Comfy Belly's Mashed Cauliflower:
It's a hard decision – eat roasted cauliflower trees, or eat
mashed cauliflower. Mashed cauliflower is easier on the belly
(if that's an issue), and it's one way to have a plate of
garlicky, creamy food that isn't all carb.
I added thyme to the cauliflower before roasting, but you can
keep it simple by using just the garlic and olive oil. I like
a bit of Parmesan cheese with my mashed cauliflower, so I
sprinkle some of that in at the end, in the blending phase.
I probably don't need to suggest ways to eat this, but in case
you're looking for ideas, this goes great in a shepherd's pie,
with roasted meats (if you eat meat of course), and other green
roasted or lightly sauteed vegetables, like spinach and kale.
1 medium cauliflower
1 large clove garlic, pressed or finely minced
1/4 tsp sea salt
2 Tbsp olive oil (or other oil)
1/4 tsp thyme (optional)
1 cup Warm water (or milk dairy-free milk works well also, 1 to 2 cups water)
Preheat an oven to 400 degrees F.
Slice the cauliflower into pieces and add it all to a mixing bowl.
Add olive oil, salt, and garlic to the bowl, and blend well to fully
coat the cauliflower.
Place the cauliflower on a cookie sheet, and in the oven, and bake
for about 20 minutes, or until they are browning around the edges.
Take the cauliflower out of the oven, and place in a blender.
Add about 1 to 2 cups of very warm water (or milk) to the blender.
You'll be the judge of how much water to add based on how you like
your mashed cauliflower.
Blend until it is the consistency you like.
Eat!
Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size: 212 g
Nutrition per Serving:
97 Calories, 64 Calories from Fat, 7.1g Total Fat, 1g Saturated Fat,
0mg Cholesterol, 162mg Sodium, 7.9g Total Carbs, 3.6g Dietary Fiber,
3.5g Sugars, 2.9g Protein
Vitamin A 0% - Vitamin C 112% - Calcium 4% - Iron 4%
Nutrition Grade: A-
Good points:
No cholesterol
High in dietary fiber
High in potassium
High in vitamin B6
Very high in vitamin C
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