Cauliflower Potato Mash

Cauliflower, potatoes, and garlic are three vegetables that are members of the “Anthoxanthins” group. This group is one of many others that are a part of Phenolic Phytochemicals, which are biological compounds that are found in fruits and vegetables and may play a role in disease prevention and overall health.

Here is a recipe that would help you get more of those Anthoxanthins in your diet. This recipe is also much lower in carbs and fat than the regular “mashed potato” version.

Ingredients:

• 0.50 Head of Cauliflower

• 1 Ib Potato ( about 2 large potatoes)

• 1/4 cup low fat Milk

• 1/4 cup Parmesan cheese

• 2 tbsp Margarine

• 1 tbsp Olive Oil

• 1 tsp, Onion Salt

• 1 tsp Italian Seasoning

• Salt and Pepper to taste

• 2 Garlic Cloves

Steps:

1. boil 2 qt of water, add cauliflower and potatoes

2. when softened, drain and place in a mixing bowl

3. mash with a fork or masher till desired consistency, then add other ingredients and mix gently ( you do not want your mixture sticky)

Nutritional Information:

Recipe yields 4 servings, each serving contains:

19 g of carbs

7 g proteins

10 g fat

Calories Per Serving: 186