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- 02/17/2017

Cauliflower is the new kale + sweet mashed cauliflower

AgroFOOD Industry Hi Tech

Enjoy Anti-Cancer Veggies With This Delicious Mashed Cauliflower Recipe

  • Cauliflower is a cruciferous vegetable known for its anti-cancer properties. It contains the antioxidant sulforaphane glucosinolate – known to reduce the risk of breast, bladder and prostate cancer; and keeps the bacteria Helicobacter pylori from becoming overgrown in the stomach.
  • One cup of cooked cauliflower contains 73 percent of the recommended daily amount of vitamin C, 19 percent of the daily amount of vitamin K, 8 percent of the daily amount of manganese and 11 percent of the daily amount of choline. Choline, a B vitamin may help prevent neural tube defects during pregnancy.
  • Cauliflower is high in fiber – beneficial for digestive function.
  • Besides cauliflower, try other cruciferous vegetables like broccoli, Brussels sprouts, cabbage, bok choy, arugula, radishes, turnips, collard greens, watercress and kale. All may be eaten raw or cooked.
  • Cauliflower is grown during the cool months – making it one of my favorite early winter vegetables.
  • Try it seasoned and mashed – like in the recipe below – for a healthier version of “mashed potatoes.”

Layne’s Sweet Mashed Cauliflower


Choose Organic Ingredients When Available:

  • 1 small head of cauliflower, cut in bite size pieces
  • 1 tablespoon extra virgin olive oil
  • 1/4 teaspoon sea salt
  • 1/8 teaspoon freshly ground pepper
  • 1/8 teaspoon garlic powder
  • 1/4 cup plain low-fat kefir
  • 1 medium Hannah or Japanese sweet potato (cream-colored flesh), cooked, peeled and diced
  • 1/2 cup cooking liquid from steaming cauliflower

Steam cauliflower in 1 cup of water for 15 minutes. Transfer cauliflower to a high power blender pitcher and reserve cooking water. Add remaining ingredients and puree until smooth.

Serves 4.

Nutrition facts per serving (114 grams): 84 calories, 3.8 grams fat, 158 milligrams sodium, 374 milligrams potassium, 10.6 grams carbohydrates, 2.6 grams dietary fiber, 2.8 grams protein


THE AUTHOR: Layne Lieberman, RD