Friday, July 15, 2011

healthier mashed potflowers/caulitoes

Forgive the amateur photos but you'll be able to tell when my camera/phone got an upgrade in upcoming posts. I found this idea about a year ago & have modified it SEVERAL ways (see I use uppercase when needed ). These pictures are currently the Feta Mashed Potatoes. Sometimes I change up the cheeses or add chopped turkey bacon via Trader Joe's (no additives or preservatives!) but the feta ones are our favorite because we do not add salt except from the feta & milk. Mrs. Dash and other salt free seasonings like Trader Joe's 21 seasonings are what we use to give it any extra 'ummph' if needed!

step 1. Make dinner plans. if you decide mashed potatoes is what you want, try this hidden veggie trick!
step 2. Use fresh or frozen, preferably local & organic, cauliflower (as much or as little as you want) and boil with  potatoes (as much or as little as you want) until all are tender. Here I used water, but since these were taken I use low sodium chicken broth to boil them in for a little extra nomnomnommmm :)

step 3. use fresh garlic & chop or mince or grate to your families desired texture
step 4: Add feta, seasonings, pepper, garlic, & organic milk (as desired). Here I made a hearty side with organic turkey bacon from Trader Joe's & it was served with Broiled Talapia & fresh green beans & salad! (so that's actually 3 veggies, a starch, and 2 proteins!,right?)
step 5. Using a potato masher or food processor, once again, COMPLETELY based on what your family eats, mash or blend to consistency and voil√† a hidden veggie in a delish side dish! 


Health Fact: Cauliflower and other cruciferous vegetables contain glucosinolates and thiocyanates which increase the activity of enzymes that eliminate carcinogens and decrease the activity of enzymes that activate cancer-causing agents. This makes cauliflower a great cancer-fighting food!

I also have this AMAZING baked version I found on Spark Recipes.. of course I'll the link! I've made it twice and once with a little extra paprika for a kick! Don't forget try to use your logic of how to make it healthier! I use organic cream cheese and depending on which brand has the lowest sodium & fat, etc.. I use that one. I also try to get fresh cheeses not pre-shredded & if I'm really feeling spunky a little Greek Yogurt Plain on top (tastes JUST like sour cream but SO MUCH BETTER FOR YOU!) 
because I'm lazy, a link to SOME healthy benefits of Greek Yogurt (now I use GY in replacement of sour cream. If you take a big bite thinking it's like regular yogurt you're going to be sadly disappointed! If you're interested in GY for a permanent switch we eat Chobani's flavors with low, natural sugars!) http://www.livestrong.com/article/86488-benefits-greek-yogurt/

Hope this inspires some GREAT dinners to go with a hidden veggie trick or a cheesy mash! 

1 comment:

  1. I gotta try the new potato's and cauliflower. Nom...

    ReplyDelete