Doesn’t delicious garlic mashed cauliflower sound better than eating starchy insulin spiking mashed white potatoes?
Cauliflower mash when made right is delicious and so easy to cook, it will make you toss out your white potatoes for good. You’ll wonder why you weren’t eating it every day!
Although cauliflower isn’t as famous as its cousin kale, it’s a proud member of the mustard family. Vegetables such as cauliflower, watercress, cabbage, bok choy, broccoli, kale, horseradish, turnip, rutabaga, arugula, and Brussel sprouts are all cruciferous.
So, is cauliflower poised to steal the crown from the dieticians’ darling kale?
Hold onto to your curly kale, because studies confirm that cruciferous vegetables are high in glucosinolates (chemical compounds with anti-cancer properties) and can definitely lower risk of bladder, breast, colon, prostate, and ovarian cancers.
Cruciferous vegetables, so called because of their four petal flowers that resemble crosses, are proven to induce apoptosis (cell death or cell suicide) in cancerous cells while leaving normal healthy cells untouched.
In a study led by Professor Ah-Ng Tony Kong at Rutgers University revealed that cauliflower is also abundant in sulforaphane (SFN). SFN has been shown to inhibit the occurrence of hereditary cancers often arising from your genetic background.
“Our research has substantiated the connection between diet and cancer prevention, and it is now clear that the expression of cancer-related genes can be influenced by chemo preventative compounds in the things we eat,” said Kong, a professor of pharmaceutics in the Ernest Mario School of Pharmacy at Rutgers, The State University of New Jersey.
The study corroborated the research that SFN found in cauliflower and other cruciferous vegetables has chemo preventative activity.
Professor Kong said, “We feel SFN should be evaluated clinically for its chemo preventative potential in patients with related colon cancers.”
Check out this delicious garlic mashed cauliflower recipe I made a few days ago. Ditch those high carb potatoes next time and increase the amount of non-starchy veggies on your plate. It is also a great substitute for rice.
Garlic Mashed Cauliflower Recipe
- 1 head of fresh raw cauliflower
- 4 tablespoons grass-fed butter
- 3 raw garlic cloves
- 1 teaspoon sea salt
- ½ teaspoon dried crushed red pepper flakes
- Food processor, Ninja bullet, or immersion blender
- One Medium pot
- Remove outer leaves and chop up cauliflower into florets (small pieces)
- Fill pot halfway with water and bring to a boil
- Add cauliflower and boil for 10 – 13 minutes until fork tender
- Alternatively you can also steam your cauliflower for 25-30 minutes until fork tender
- Drain cauliflower and thoroughly pat dry
- Lightly crush and peel garlic cloves
- Add butter, cauliflower, garlic, salt, and red pepper
- Process for 60 seconds or until creamy
- Taste and adjust seasonings if needed
- Transfer to a bowl and serve while warm (Serves 3-4)
Want an easy dinner idea for tonight? Look no further than our Cacao Ribeye Steak with Garlic Mashed Cauliflower and Rosemary Gin Kissed Tomato Compote.