Cauliflower, onions, potatoes, mushrooms, turnips and parsnips all have something in common. They are all white vegetables! You may have heard that you should “eat the rainbow” in order to get a variety of nutrients. Do white vegetables fall on the spectrum? They might not have a physical presence on the rainbow, but they do provide many different nutrients that your body needs! Cauliflower is an excellent source of vitamin C and a good source of folate. Potatoes are high in vitamin C and also contain potassium. Turnips and onions are high in vitamin C. Mushrooms provide your body with B vitamins and copper. Parsnips offer vitamin C and folate as well. All of these white vegetables are fat free, high in fiber and contain little to no sodium.

All vegetables are comprised of carbohydrates and some have a higher starch content than others. Although white potatoes are packed full of good nutrition, some people might try to lower the amount of carbohydrates in their diet for various reasons. If that’s you, then try our Easy Mashed Cauliflower recipe below as a lower carb alternative to mashed potatoes.

 

Let’s get started! First place the frozen cauliflower in a large microwave safe bowl.

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Next, add the broth to the bowl.

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Cook the cauliflower for 6-8 minutes in the microwave, until tender.

3

Add cream cheese, grated parmesan cheese and garlic to the hot cauliflower.

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5

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Blend using an immersion blender until all ingredients are mixed and creamy in consistency.

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Enjoy!

 

8

Makes 4 servings

 

Ingredients:

1-16 oz bag frozen cauliflower

2 tbsp vegetable broth

½ c.cream cheese

¼ c. parmesan cheese

¼ clove fresh or minced garlic

 

Directions:

  1. Place frozen cauliflower and broth in large microwave safe bowl. Cook for 6-8 minutes in the microwave, until tender.
  2. Add cream cheese, parmesan cheese and garlic to the hot cauliflower.
  3. Blend using an immersion blender until all ingredients are mixed and creamy in consistency.

 

NourishedNCE Tip: I like to use an immersion blender when making mashed cauliflower but a food processor or blender would work just as well!

 

Nourishing Nutrition: (serving size ½ cup)

Calories: 143    Protein (g): 6    Fat (g): 12    Carbohydrates (g): 6    Fiber (g): 3      Sodium (mg): 248