Recipe: Mashed Cauliflower

My name is Sheila Daniel and I am writing some blogs for Body Design Fitness. I am 53 years old and living with kidney failure due to a hereditary kidney disease. Because of my condition, I  have been working harder to increase my health and fitness in order to be healthy enough for a kidney transplant. I have always been interested in health and nutrition and completed the Integrated Health program in 2003 with a Registered Holistic Dietitian designation. Though I do not currently work in that field, I am pleased to share some information and recipes. I hope you enjoy these blogs! 

One of the foods I love, especially during all the holiday season dinners, is mashed potatoes. As I need to watch my weight, and watch my potassium due to kidney disease, I found some yummy alternatives. 

Creamy Mashed Cauliflower 

8 cups bite-size cauliflower florets (about 1 head)
4 cloves garlic, crushed and peeled
⅓ cup nonfat buttermilk (see Tip)
4  teaspoons extra-virgin olive oil, divided
1 teaspoon butter
½ teaspoon salt
Freshly ground pepper to taste
Snipped fresh chives for garnish

Preparation 15 minutes 
Ready In 30 minutes

Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with ¼ cup water, cover and microwave on High for 3 to 5 minutes.) Place the cooked cauliflower and garlic in a food processor. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy. Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot.

Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.

Nutrition information 
Serving size: ¾ cup
Per serving: Kcal 107, Fat 7 g, Saturates 1 g, Fiber 4 g, Carbs 10 g, Protein 5 g, Sugars 5 g, Sodium 339 mg

Celeriac, Apples and Horseradish Mash – serves 4

1 celeriac peeled and roughly chopped
2 eating apples, peeled and roughly chopped
1 tbsp creamed horseradish

Preparation 10 minutes
Ready in 20 minutes

Put the celeriac in a large pan of water and bring to the boil. Cook for 15-20 mins until tender, adding all the apple apart from a few pieces, for the final 5 mins.
Drain well and return to the pan, then mash until smooth. Stir through the horseradish and some seasoning. Garnish with the remaining apple slices, if desired.

Nutritional Information 
Per Serving – Kcal 73, Fat 2g, Saturates 1g, Carbs 11g, Sugars 9g, Fibre 11g, Protein 3g, Salt 0.5g

Enjoy!

Sheila Daniel, RHN 

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