1 large head cauliflower, chopped into florets and steamed
2 tbsp low-fat milk
¼ cup low-fat sour cream
2 oz reduced fat cheddar cheese
½ tsp kosher salt
¼ tsp ground black pepper
Get the full recipe on the Blendtec Recipes page.
At only 90 calories per serving (¾ cup) and almost as much vitamin C as an orange, this mashed cauliflower is a stellar alternative to mashed potatoes. Some health benefits of cauliflower include:
It’s anti-inflammatory: Cauliflower contains nutrients such as indole-3-carbinol or I3C that help keep inflammation in check.
It has an abundance of vitamins and minerals: Aside from the vitamin C, cauliflower is a good source of vitamin K, protein, thiamin, riboflavin, niacin, magnesium, phosphorus, fiber, vitamin B6, folate, pantothenic acid, potassium, and manganese.
It is good for brain health: Cauliflower is a good source of choline, which is a B vitamin known to help in brain development. It can help improve learning and may even aid in diminished memory decline.
It’s rich in antioxidants and phytonutrients: Cauliflower is packed with micronutrients such as vitamin C, beta-carotene, kaempferol, quercetin, rutin, and cinnamic acid. These help fight off free radicals which can lead to advanced tissue and organ damage.