Cauliflower is a cruciferous vegetable. It's rich in vitamins, minerals and phytonutrients — plant-based compounds that are being studied for their role in lowering inflammation and reducing the risk of developing cancer. Plus, it pairs perfectly with potatoes.
When you swap half the spuds for cauliflower in classic potato dishes, you lower the amount of calories and carbs, while boosting vitamins and minerals. The result is comfort food that you can feel better about.
Upgrade classic potato dishes with cauliflower
Replace half of potatoes with cauliflower to boost nutrition.
Potato cauliflower au gratin
In a large pot of boiling water, cook 1 head cauliflower and 1 large potato until barely tender. Drain and let cool. Add 2 teaspoons olive oil to hot frying pan. Saute 1 cup sliced leeks and 1 tablespoon minced garlic until tender. Add 1/4 cup all-purpose flour, 1 cup skim milk and 1 cup chicken stock. Boil and stir frequently. Add 2 tablespoons fresh thyme and 1 teaspoon onion powder. Season with salt and pepper. Lightly coat baking dish with cooking spray. Place potato mixture in the baking dish. Pour milk mixture over potato mixture, and add 1/2 cup shredded Gruyere cheese. Cover with aluminum foil and bake 25 minutes at 375 F. Garnish with parsley.
Garlic cauliflower potato mash
In a large pot of boiling water, cook 2 heads cauliflower until tender. Drain cauliflower and process in a food processor until smooth. In a separate pot of boiling water, cook 4 large potatoes until tender. Drain cooked potatoes and place them in a large mixer with a whip attachment. Add processed cauliflower, 2 tablespoons unsalted butter, 1/2 cup plain Greek yogurt, 1 teaspoon garlic powder and 1 teaspoon fresh thyme. Season with salt and pepper. Mix until smooth.
Created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program.
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