A lower GI and more nutritious alternative to mashed potato. A good way to get kids to eat their vegetables!
1 head of cauliflower, trimmed and cut into florets
25 grams butter, cubed
1 clove of garlic, finely chopped
Nutmeg, ground (if whole, use a microplane to grate it finely)
½ tsp of unrefined sea salt
¼ tsp freshly ground black pepper
Tools you’ll need:
A steamer or steamer basket
A potato masher or food processor
1. Put the cauliflower florets into a steamer basket. Cook until tender. Transfer into a colander to let excess liquid drain.
2. Combine the cauliflower, garlic, butter, salt and pepper. You could either mask this with a potato masher in a bowl or put through a food processor. Adjust seasoning to taste. Serve sprinkled lightly with nutmeg.
Variations: Cheesy Mash: Mix through 4 oz (120g) of mature raw cheese.
Note: Cruciferous vegetables like cauliflower are lower in starch (carbohydrates) and far higher in nutrients than potatoes. Other low starch vegetables that mash well without the glycemic load include kohlrabi and celeriac. The addition of butter (from grass-fed cows) adds vital fat-soluble nutrients that facilitate the absorption of minerals and other fat-soluble nutrients.
You can see more of the Food Matters Recipe Book here