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Keep the Taste. Cut the Carbs

Avoiding the winter bulge?
Having trouble with meal ideas or healthy side dishes that aren’t so dense in carbohydrates and gluten?
One simple ingredient may help broaden your options and improve your health without adding the pounds.

Cauliflower is a member of the cruciferous family, which also includes some other familiar vegetables such as broccoli, cabbage, and kale. Often, these all are promoted repetitively by health nuts (such as myself), because they have such amazing properties! They are fantastic when it comes to preventing disease and reducing signs of aging.
Cruciferous vegetables have the ability of fighting off free radical damage; consequently the risk of cancer and cardiovascular disease decreases with regular consumption.


• is detoxifying because it allows the body to break down and eliminate toxins
• promotes digestive health and prevents tumors and ulcers
• high Vitamin C and manganese are powerful antioxidants that fight aging
• low in carbohydrates and high in fiber
• contains anti-inflammatory nutrients such as Vitamin K and Omega 3

In terms of carbohydrates, 5 cups of cauliflower is equivalent to 1 cup of potatoes

If you don’t like the taste of raw or steamed cauliflower, I have EXCELLENT news for you! This is one of the easiest super-vegetables to sneak into a variety of dishes, without compromising the taste or texture.



TIP: Always start with the LEAST amount of liquid. Many people make the mistake of adding too much and the cauliflower becomes runny. If this happens, you can simply turn it into soup and try again another time:)

1. Cook your vegetables by either steaming or roasting in the oven
2. Choose your liquid (chicken broth, milk, coconut milk, almond milk)
3. Puree cauliflower in a blender or food processor with your liquid. Start with 1/2 cup and add more if needed, gradually.
4. If you are doing straight mashed cauliflower as I did, move to step 5.
4. Mash your sweet potato or regular potato. Combine equal parts of cauliflower to mashed potato or sweet potato.
5. Add your fat: coconut oil, bacon bits, real butter, sour cream, cream cheese

My Gluten-Free/Dairy-Free Recommendations…

Savory Mash: 2 C cauliflower (cooked, pureed), 2 C mashed potato, 1 organic bouillon cube dissolved in 1/4 C water, pepper, Himalayan salt, 1/2 C real bacon bits, 1/2 C cooked caramelized onions

Sweet Creamy Mash: 2 C sweet potato (mashed) 2 C cauliflower (cooked, pureed) combined with 1/2 C coconut milk, 2 tsp. honey, 1 Tbsp. coconut oil

Play around with liquids, flavors and spices until you get what you want – or keep it plain and load the ingredients on after everything is combined and cooked.

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