Mashed Cauliflower (with Shrimp)

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

 
 *Data from the Asken Diet app

*Data from the Asken Diet app

 

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.

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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

DIRECTIONS:
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.