Mashed Cauliflower (with Shrimp)

Cauliflower is an excellent source of vitamin C and also contains other nutrients like fiber, vitamin K, folate, and potassium. It belongs to a group called cruciferous vegetable, which are thought to be helpful in preventing cancer.

The most common cauliflower has white flower buds, but there are other varieties that are orange or purple. There is also a light green variety called broccoflower, which is a cross between broccoli and cauliflower.

Greeting&Q_0040.jpg

Because cauliflower is low in calories and fat, it has been used as a substitute of various foods, such as cauliflower rice and cauliflower pizza crust. How about some mashed cauliflower as a healthy alternative to more starch-filled mashed potatoes?

<< Ingredients >>

  •  1 minced shallot
  •  1 Tbsp of butter
  •  10 ounces of cauliflower rice
  •  1 cup of vegetable broth
     

<< Instructions >>

  1. In a medium saucepan, sautée one minced shallot in 1 Tbsp of butter.
  2. Once translucent, add in 10 ounces of cauliflower rice. Sautée for approximately 2-3 minutes, stirring constantly.
  3. Add in 1 cup of vegetable broth and cook for 8-10 minutes, until cauliflower is tender.
  4. Using an immersion blender, mash the cooked cauliflower until it reaches a smooth, creamy consistency.
  5. Serve with grilled shrimp or salmon!
Mashed Cauliflower

References:

  1. University of the District of Columbia, Center for Nutrition, Diet and Health. Cauliflower. University of the District of Columbia Website.  https://www.udc.edu/docs/causes/online/cauliflowersm.pdf. Accessed September 8, 2017.