This recipe will not only delight your tastebuds, but it will be kind to your waistline. It’s for all those mashed potato-with-gravy-lovers out there who need a healthier alternative without sacrificing taste and texture.
Now, being a nutritionist and self-professed “foodie” I would never bash a vegetable. However, white potatoes are not the best choice when deciding on which carb to accompany your grilled fish. White potatoes are higher on the glycemic index than white rice.
What exactly is the glycemic index?
It’s a numerical index that ranks carbohydrates based on their rate of glycemic response. In simple terms, foods are measured by how quickly they cause a rise in blood sugar. Baked white potato scores an 85 and pure glucose is 100. If your blood sugar goes too high, insulin is secreted from your pancreas to bring glucose back down. When you eat foods high in the glycemic index, you may feel an initial boost in your energy and mood, but this is followed by a cycle of increased fat storage, tiredness and more hunger. Yikes! Complete avoidance of high glycemic foods is not necessary, but it is most certainly health promoting to choose lower glycemic foods for optimal health and vitality.
This fabulous recipe is as delicious as it is nutritious and a wonderful replacement for mash potatoes – Cauliflower Mash. Kids love the taste and it’s super healthy (but they’ll never know!). Cauliflower is a powerhouse cancer fighting food because it’s from the cruciferous family of superstars. Epidemiological studies have been suggesting for years that cruciferous veggies have a resistance to cancer because they increase the activity of enzymes that disable and eliminate carcinogens. If that wasn’t enough reason, they also contain both glucosinolates and thiocyanates. These compounds help the liver neutralize potentially toxic substances.
Cauliflower is an excellent source of vitamin C, K, folate and fiber.
Cauliflower Mash recipe
1 head of cauliflower (preferably from an organic source)
Steam or flash boil cauliflower for 7-8 minutes or until very tender when you poke with a fork.
Here’s where it gets fun…
Mash the cauliflower just like potatoes until desired texture.
Add 2 tbsp of butter
1/2 cup milk (for a creamier texture)
Sea salt and black pepper to taste
Garnish with some parsley and voila, a nutritious substitute to mash potatoes that is kind to your blood sugar and your waistline.
Joy McCarthy, Registered Holistic Nutritionist and Health Coach of Joyous Health, loves to inspire others to eat well, live well and be happy.
Joy has clients from all over the world and consults via phone and Skype. Contact Joy today and take the first step to achieving joyous health. REASONS TO HIRE A HOLISTIC NUTRITIONIST.
