You may have heard that cauliflower makes an excellent alternative for some usual high calorie, unhealthy foods. You can replace all sorts of carby foods with something that has more nutrients and fewer calories. The likes of potatoes, pasta, and rice can also be switched out for cauliflower recipes.
The problem is getting your children to eat the food. Kids love the likes of pasta and potatoes. They’re homely, filling, and fun. When they hear of vegetables like cauliflower, they immediately get this sense of the food is boring. They don’t want healthy foods if they can help it!
Well, it’s time to change their minds. With these cauliflower recipes with a twist, you’ll be able to create something that the whole family will love. Try out these nine mashed cauliflower recipes today.
Herb and Garlicky Mashed Cauliflower
Let’s start with something simple but delicious. When you mix your cauliflower with a range of herbs and garlic, you will find your kids think they’re eating something else. In fact, this mashed recipe can even look and taste like mashed potato, at least when it comes to texture.
If you don’t want to trick your kids, you can get them to help make the dish. They’re more likely to eat something that they’ve helped to create.
2tsp oil of choice
1 onion, chopped
3 garlic cloves, crushed
5 cups of cauliflower florets
1 carrot, chopped
½ a cup of water
¼ cup of butter
2tsp garlic powder
Salt and black pepper, to taste
Over medium heat, add the oil to a saucepan and then fry the garlic and onions until browned
Add the carrot and cauliflower with the water and bring to a boil, before reducing the heat and simmering while covered for 10-12 minutes
If the water evaporates before all the vegetables are tender, add a little extra water and then drain off excess water
Put all the ingredients into a bowl and mash
Add in the butter and herbs and mash further until it is all combined
If you want to make the cooking process easier, you can put everything into a blender. Pulse the mixture to avoid pureeing too much. There’s nothing worse than mash that looks like soup, even when it’s mashed cauliflower!
Cheesy Cauliflower Mash
You’ve likely made cheesy mash potatoes now and then. Well, it’s time to make a slight substitution. Instead of potatoes, you’re making mash cauliflower with the cheese. You can use vegan cheese with other vegan substitutes if you’d like.
1 cauliflower head, broken into pieces
2tbsp heavy cream
2oz cheese of choice, grated
Salt and black pepper, to taste
Place the cauliflower, cream, and butter in a bowl suitable for the microwave and heat uncovered for 6 minutes
Stir the mixture and then put back into the microwave for another 6 minutes
Remove and mash, adding the cheese part way through to combine the mixture
Season with the salt and black pepper, adding more butter or cream if necessary
Instead of cream, you can use some milk alternatives or vegan yogurt. The cream just helps to create a creamier texture to make the cauliflower more like potatoes.
If you want to speed up the cooking process, used a blender instead of a masher.
Roasted Cauliflower Mashed Soup
What about getting your cauliflower in a mashed soup form? This isn’t something you’ve likely thought about before, but it is a quick twist that your children will adore. You’ll get plenty of requests for more!
1 cauliflower head, chopped into pieces
2tbsp oil of choice
1 onion, chopped finely
3 1/2tbsp flour
1 garlic clove, crushed
3 cups of milk
1 can of chicken or vegetable broth
½ cup of heavy cream
1 bay leaf
4oz cheese, grated
1oz parmesan cheese, grated
Preheat the oven to 425F
Drizzle the oil on a baking try and cover evenly, before baking for 25 minutes
Meanwhile, fry the onions for about 5 minutes in the melted butter
Add the flour and stir, while cooking for 60 seconds
Add the garlic and cook for another 30 seconds
Pour the milk in slowly, whisking well, followed by the cream and broth
Add in the herbs, bay leaf, sugar, and cauliflower, seasoning with some salt and black pepper according to taste
Allow to boil and then reduce the heat to a low
You can blend the soup if you’d like, but this taste delicious with the cauliflower mashed into the liquid instead. You can reduce the liquid amounts if you’d like.
Add the cheese at the end, into the mashed cauliflower.
Tortilla Alternatives with Cauliflower
Tortilla wraps are delicious, but they’re not suitable for a few diets. They don’t work with a gluten free or paleo diet. But you don’t want to miss out, do you? There are plenty of people looking for alternatives, and this is one of them. These cauliflower tortilla wraps are perfect, and your kids will barely tell the difference!
Three-quarters of a cauliflower head, grated into rice like forms
Salt and pepper to taste
Preheat the oven to 375F and line your baking sheet with some parchment paper
To make the rice, simply grate the florets and then place in the microwave for a couple of minutes
Squeeze out any excess liquid as much as possible and put into a bowl with the rest of the ingredients
Mix everything together and then spread out your tortilla wraps on the baking tray
Bake for 10 minutes, before flipping carefully and baking for another 5-7 minutes
You can then brown your tortilla wraps over medium heat to give a crispier texture
Try not to skip the browning stage of this recipe. This is the way that you can make the wraps look just like normal tortillas, so there aren’t any awkward questions from the kids at school.
Tater Tots Made with Cheesy Mashed Cauliflower
Tortilla wraps aren’t the only foods that you can create from cauliflower. There are plenty of other alternatives that will create gluten free, paleo friendly recipes for all your kids’ favorites. These tater tots are a firm favorite in many gluten-free, carb free homes.
1 cauliflower head, chopped into florets
2tbsp heavy cream
Half a cup of cheese of choice, grated
4 egg whites
Oil for frying
Salt and black pepper, to taste
Preheat the oven to 375F and line a baking sheet with parchment paper
Place the cauliflower florets with the butter in a bowl and microwave for 5 minutes
Pour into a larger bowl and add the cheese, mashing until lumpy – a little like oatmeal
Season with the salt and black pepper, before adding to the fridge for 30+ minutes
Whip the egg whites into stiff peaks and then fold a third of them into the cauliflower, just to lighten up the mixture
Fold the rest of the eggs into the cauliflower to combine
Chill for another 30+ minutes to ensure the cauliflower tots will hold their shape
Add some oil to the inside of a pastry bag and then feed in the cauliflower mixture, squeezing out into tater tot shapes
Bake for 10-12 minutes, until slightly brown and puffy
Add to a frying pan, making your tots golden brown and slightly crispy
You can skip the frying step if you’d like, but it’s best not to. The kids will notice the difference if you decide not to fry their alternative tots. Serve the tots right away, so they’re still hot.
Pizza Crust with a Cauliflower Twist
How about a pizza crust alternative? Mashed cauliflower can be used for this, too. Make the crust and then get the kids to help choose the pizza toppings. You’ll have a much healthier pizza alternative than ever before, and will hardly notice the difference!
1 cup of cauliflower, turned into cauliflower rice
2 egg whites
1 cup of mozzarella cheese
1tsp oregano and garlic, crushed
1/3 cup of pizza sauce
Pizza toppings and Parmesan cheese if you want
Preheat your oven to 450F and rice your cauliflower
Spray your pizza pan with some spray or line with parchment paper
Combine the riced cauliflower with the egg whites, cheese, garlic, and oregano in a bowl
Press the mixture out into the pan, making it into a circle
Sprinkle with the parmesan cheese and then bake for 12-15 minutes
Remove from the oven and then make your pizza up with your sauce and desired toppings, before grilling for about a minute
You will find that the pizza crust falls apart easily. It’s not as good as dough for eating with your hands, and you will want some cutlery. You really won’t mind when you taste just how delicious your paleo friendly pizza base is!
Cauliflower Strawberry Cheesecake
This delicious cauliflower alternative will bring a healthy dessert to your kitchen. You may raise your eyebrows at first for this recipe. Who would have ever thought about putting the cauliflower into a strawberry cheesecake? Well, this makes your dessert both gluten free and paleo friendly, while your kids just think you’ve lost the plot on healthy eating.
Ingredients for the Crust:
150g of coconut, shredded
100g of hazelnuts, ground
35g of coconut flour
¼ cup of coconut oil, melted
2tbsp honey, melted
1tbsp blackstrap molasses
1/2tsp ginger, ground
1/2tsp cinnamon, ground
Ingredients for the filling:
300g cashew pieces, soaked overnight
1 cup of coconut milk
500g cauliflower, grated
1cup of honey, melted
¾ cup of coconut oil
½ tsp cinnamon, ground
1tbsp apple cider vinegar
1tbsp vanilla extract
Zest and juice of a lemon
¼ cup of tapioca flour
5 cups of strawberries
1tbsp gelatin (grassfed)
1 cup of water
2tbsp maple syrup/honey
Pinch of salt
1/2tsp vanilla extract
Method for the Crust:
Line a springform pan with parchment paper, greasing the side with some ghee or lard
Add all the crust ingredients to a blender and process until it looks like sand
Press the crushed ingredients into the pan and up the side and place in the fridge to set
Method for the Filling:
Preheat your oven to 350F and grate your cauliflower
Place the cauliflower into a bowl for the microwave and cover lightly with some plastic wrap
Microwave for 5 minutes and squeeze out the excess liquid
Blend the coconut milk and cashew pieces in a blender until creamy
Add in the cauliflower and process again until smooth
Add the honey, oil, salt, vinegar, cinnamon, and extract into the blender and process until combined
Now you can add the lemon juice and zest, eggs one at a time, and tapioca flour, blending it all together
Pull the crust out of the fridge and top it with the cauliflower mixture
Cover with foil and put in the oven for 15 minutes, before reducing the temp to 250F and baking for 90 minutes
Turn off the oven and open the door a little, leaving the dish in the oven for 60 minutes
You’ll be able to handle the tin with bare hands after this, so you can then run a knife around the rim and place it in the fridge for 6+ hours
Method for the Garnishing:
In half a cup of water, add the gelatin and let sit to soak up as much water as possible
Add a cup of strawberries to a pan with the other half a cup of water and boil for 5 minutes
Strain the strawberries over the gelatin, allowing the gelatin to dissolve completely
Stir in the extract, syrup/honey, and salt and let the mixture cool and start setting
Arrange the other strawberries over your cake and then apply the strawberry gelatin mixture over the top
Place the cake back in the fridge for at least an hour before serving
You’ll be surprised at just how delicious the cheesecake is, without being full of empty calories. Your family will certainly want more the next time they have a sweet craving.
Super Simple Cauliflower Mash
Let’s go back to a couple of cauliflower mash recipes. These are creamy without the usual heavy cream. They’ll serve eight and can be made in minutes.
1 cauliflower head, chopped into florets
2tbsp sour cream
1/4tsp garlic salt
Black pepper, to taste
Chives, to taste
Add the cauliflower florets and core to a cup of boiling water and cover, cooking for 12-15 minutes
Drain the water and dry out the cauliflower as much as possible
Transfer to a bowl and add in the butter, sour cream, milk, salt, and black pepper
Mash until it looks just like mashed potatoes and then add in the chives and combine
You can serve this instead of mashed potatoes for Sunday dinner. This is also a delicious side dish if you still want your potatoes and tends to replace mashed carrots and turnips.
20-Minute Cauliflower Mash
This recipe will be done within 20 minutes. Once everything is prepared, it’s the quickest recipe on the whole list!
1 cauliflower head, cut into florets
40g cream cheese
Pinch of ground nutmeg
1tbsp green onions, sliced
Salt and black pepper, to taste
Bring a large pot of water to boil and add in the cauliflower florets
Cook for about 10 minutes, until tender
Drain off the cauliflower and return the cauliflower to the empty pot and cover with a lid off the heat, allowing to stand for a couple of minutes
Pour the cauliflower into a bowl and add in the cream cheese with some seasoning
Mash the cauliflower as you would with a potato masher to make it look like potatoes
Add in the nutmeg and then top with the green onions
Like the previous recipe, this can completely replace your mashed potatoes if you’d like. It can also be used as an extra side dish. It’s extremely popular for babies who are eating their first foods.
It’s Time to Try Cauliflower Mash
You’ll be surprised at the ways you can use cauliflower in your meals. It is an excellent alternative to mashed potatoes, but you can also use it in desserts and as bread alternatives.
While the recipes are mashed cauliflower, you can speed up the processes by blending in a food processor if you’d like. This is a perfect option when you need to create the meals in minutes.
A Healthier You for the New Year
The New Year is usually the time when we resolve to start living a healthier lifestyle, especially after indulging during the holiday season. But resolutions are easier said than done – just as gym memberships rise at the start of the year, they tend to drop off after a few months.
Promising that you will start eating and living healthy is easy but actually doing it long term is much harder. So how can we make it easier to commit to a healthy new you? Electrolux is here to give us a few tips on how we can get started on that healthier lifestyle – and stick to it!
Get someone on board
Get someone close to you to join you in your workouts and diets – like a friend, relative or your husband. The company will make it more fun and you’ll have someone to bond with over the process. Having a support system is one way to keep you on track when it comes to your goals.
Overdoing things in the beginning, especially if this is your first time trying to eat healthy or doing regular exercise, will make changes hard to maintain. Start with small changes in your diet, like incorporating vegetables in your regular meals. Slowly remove processed food from your refrigerator and cabinets. Start with short jogging sessions once a week then gradually increase in frequency. Eventually, you will get more comfortable as these small tasks turn into habits. This is your cue to go a level higher in your diet and workouts.
Begin your day with protein
You’ve most likely heard of the saying “breakfast is the most important meal of the day”. Time to listen to it as doing so is proven to lessen cravings and hunger pangs throughout the day, so you’ll be less tempted to indulge in carbs and sugary food.
Start with 25-30 grams of protein for breakfast every day. Some healthy ingredients you can include in your morning meals are fruits, vegetables, eggs, and sweet potatoes. Try mixing oats with yoghurt and your choice of fruits and leaving them overnight in the freezer or be adventurous with more unusual ingredients like peanut butter and jelly oats.
For a more savoury meal you can create a sweet potato, black bean, and egg white breakfast burrito. Just wrap everything together and you have a quick, easy and healthy meal.
Load up on fruits and vegetables
A diet that involves more fruit and vegetable intake is always recommended. Keep in mind that your body still requires protein, so what you can do is add more vegetables to meat-based dishes. Make beef and broccoli stir-fry or prepare a turkey taco lettuce wrap that uses lettuce as a substitute for taco shells. Another idea is adding fruits, egg, or a little meat to salads to add more flavor or create your own protein shake using various fruits.
You can also opt to eat fruits or veggies for snacks instead of the usual chips, cookies, chocolates, and other processed food. If you want more flavor, eat your veggie slices with guacamole or spinach dips.
Ensure you’ll always have a ready stash of fresh fruits and vegetables with the Electrolux NutriFresh Inverter Refrigerator. It’s equipped with the FreshShield Crisper, which has a unique tight seal that keeps temperatures stable, minimizes water loss and provides higher humidity, which allows fruits and vegetables to stay market-fresh for up to 7 days.
It also attracts and absorbs stray odors as well and eliminates 99.8% of bacteria through its FreshTaste Deodorizer.
While it may be hard to stick to your New Year’s Resolutions, getting friends involved and starting with small changes in diet and exercising regularly can reap big rewards! For more ideas on healthy living, visit electrolux.com.ph, and follow instagram.com/electroluxph, and facebook.com/ElectroluxPhilippines.
Electrolux shapes living for the better by reinventing taste, care and wellbeing experiences, making life more enjoyable and sustainable for millions of people. As a leading global appliance company, we place the consumer at the heart of everything we do. Through our brands, including Electrolux, White-Westinghouse, AEG, Anova, Frigidaire, and Zanussi, we sell more than 60 million household and professional products in more than 150 markets every year. In 2016, Electrolux had sales of SEK 121 billion and employed 55,000 people around the world. For more information, go to www.electrolux.com.ph.
Five Tips to Achieve Your Fitness Resolutions
We’d love to say the word resolution and all of that promises we’ve made for 2018. However, it can be oftentimes over-the-top and unrealistic, especially if it’s about eating healthy and getting fit. That’s why we’ve sought the help of Dietitian-Nutritionist Cheshire Que to share strategies that shun quick fixes in favor of results-producing changes. Here’s how to live mindfully without feeling overwhelmed:
1.Catch up on your 8-hour sleep. By sleeping eight hours a day, you are doing yourself a favor. Not to mention, a world of good to your mood, memory, and immune system! Lack of sleep also contributes to weight gain and obesity that wrecks your monthly period.
2.Go easy on sweets and fried food. You’ve had too much during the holidays and now is the time to detox. Balance out your calorie intake and minimize the junk foods in your life, a.k.a fried, sweet, and salty. Excessive amounts make you cramp, bloat, and may cause a sudden rise and fall on your sugar levels thus affecting your mood as well.
3.Eat fresh. Fruits and vegetables cleanse the digestive system, clear the skin, and promote weight loss. Regular bowel movement especially during your red days keep you light and less bloated. And because they’re high in fiber, vitamins, and antioxidants, it helps to increase your satiety, making you feel full in just a few, smaller servings! Forget drastic and fad diets, stock up on these veggies instead, which are highly recommended by Dietitian-Nutritionist Cheshire Que:
a.Ampalaya – rich in iron and has insulin-like properties that help control blood glucose
b.Malunggay and other dark, leafy veggies – also rich in iron which boosts and promotes good mood & combats fatigue
c.Carrots – high in Vitamin A for a healthy, glowing skin
d.Kangkong or Chinese Spinach – packed with high amount of calcium for stronger bones
e.Chayote – full of fiber that promotes digestive health and folate for DNA synthesis and healthy blood cells
If you are serious about infusing your food with nutrient-dense ingredients, keeping a food journal is a great way to set up your meal plan to success. That way, it encourages you to consume fewer calories and provide the motivation that you need every single day!
4.Take a multivitamin supplement if your intake of nutrient-rich foods is inadequate. Minimizing salty and sweet food you badly crave does not mean you become instantly healthy. The absence of nutritious foods is a red flag that should be addressed too. An iron supplement may help prevent iron deficiency anemia for those with heavy menstrual flow. Take multivitamins that have all the necessary vitamins including calcium for strong bones and folate for a healthy heart and sound mind.
5.Move. Move. Move. All that daily inactivity is the biggest health hazard you’re up against. Desk jobs, long commutes, and too much Facebook and Netflix –is about as fattening as a steady diet of bacon and hotdogs. Here are some ways to stand up and just go: walk around your home while on the phone, dance while cooking, wash your car instead of taking it to the car wash, grab a coffee “to go” and walk as you sip! Mindful movement can offset all the sitting you can’t avoid and may help you to burn more calories a day.
And if you find yourself constantly using your period as an excuse to not go to the gym, take it from restaurateur and blogger Dianne Salazar. She said, “That time of the month doesn’t need to hinder you from physical activities like working out. It actually helps you feel less sluggish and boosts your mood. I do CrossFit almost everyday even when I’m on my period and I need not worry about leaks and discomfort, thanks to Jeunesse Anion All Night Pad! It gives me maximum protection even when I lift heavy weights.”
Ladies, your period is a gift and it should not stop you from reaching your fitness goals. Use quality sanitary pads to make sure you are worry-free and fully protected from leaks. By changing your pad every four to five hours, it helps to ward off bacterial growth that causes odor. With Jeunesse Anion pads, you don’t have to think about leaks and stains as its seven layers of powerful protection made of dirt-free and sterilized virgin pulp is gentle on skin and holds a superior amount of liquid, so nothing can stop you during that time of the month.
Available at Watsons, Mercury Drug Stores, and other leading supermarkets and groceries nationwide, Jeunesse Anion also offers ultra day non-wing, ultra day pad, ultra night pad, all-night pad, and panty liner to help every woman to go through their period with ease and comfort. For hassle-free shopping with the convenience of free delivery straight to your doorstep, visit www.lazada.com.ph.
Wellgold International Inc. distributes Jeunesse Anion Sanitary Napkin and Liners and currently available at Watsons, selected Mercury Drug and South Star Drug outlets, SM department store’s health and beauty section, Robinson’s Supermarket and selected department stores, Shopwise, Rustan’s Supermarket, Waltermart, Landmark Department Store, PCX stores, selected Metro Gaisano outlets, plus other selected stores in Visayas and Mindanao. You can also purchase online with free delivery via www.lazada.com.ph. For more health tips, visit www.jeunesseanion.com and follow Facebook, Twitter, and Instagram: Jeunesse Anion. For inquiries, email: firstname.lastname@example.org or call (02) 4701294.
Healthy Habits At Work to Boost Productivity
When striving to maintain optimal overall health, it’s imperative to instill good habits into your busy work schedule, which can also make you happier and more productive. Plan for success by following these six tips and tricks to achieve a healthy lifestyle.
Stay hydrated. Start your day off with a glass of water, staying hydrated improves your rate weight maintenance, mood and energy levels.
Tip: keep a water bottle on your desk in case you forget.
Take breaks. Refrain from sitting all day long — jump at every opportunity you have to step away from your desk and walk around. Short breaks and light exercise are proven to increase productivity and creativity. If you have a one-on-one meeting, make it a walking meeting. You can take a stroll through the office or on your floor while connecting about the task at hand.
Snack smart. Store wholesome snacks at your desk to curb those afternoon cravings. Nuts, dried fruit and microwaveable popcorn are all great ideas. They help you stay full for longer due to their high fiber and healthy fat content, and they don’t expire too quickly. Orville Redenbacher microwaveable popcorn provides you with a satisfying snack in just a few minutes. It’s a convenient option made with 100 per cent whole grain popcorn, which is high in fiber and now most flavors contain no artificial colors, flavors or preservatives.
Lunchboxes aren’t just for kids. Packing and planning what you eat ahead of time will mitigate problems when the cravings start kicking in. Meal prep is sure to help you stay on track and save money. And don’t delay your meals; eating at regular intervals will help you stay on your A game and fuel your brain.
Start the Year Strong with This High-Performance Vegetable
(BPT) – Chasing a place on the podium isn’t possible without the proper fuel for your body. Whether you’re going for the gold or just passing the pigskin in honor of the big game, athletes and amateurs alike need the right combination of nutrients to take on their training, and sports nutritionists across the nation are recommending one vegetable in particular to get them there – potatoes!
Carbohydrate – Potatoes are a nutrient-dense vegetable with 26 grams of quality carbohydrates. Carbohydrates are important for optimal physical and mental performance as the primary fuel for your brain and a key source of energy for muscles. And, because your body’s own stores of carbohydrates are limited and may be depleted – even in a single session of intense and/or prolonged exercise – it’s important to replenish them.
Potassium – Did you know a medium-sized potato with the skin has more potassium than a medium-sized banana? A medium (5.2 ounce) skin-on potato contains 620 mg of potassium, an important electrolyte that aids in muscle, cardiovascular and nervous system function. The 2015 Dietary Guidelines mention potassium as an under-consumed nutrient of concern, and recommend consuming foods with high levels of potassium such as white potatoes.
Energy – Potatoes are more energy-packed than any other popular vegetable. Adequate energy intake supports optimal body functions and it’s critical to take in the appropriate number of calories to match the demands of the day, especially while training.
Partial to pasta or rice? With as much – if not more – of several essential vitamins and minerals found in spaghetti, brown rice or whole wheat bread, potatoes are a smart addition to your other favorite performance foods (compared on a per-serving basis). What’s more, a medium Russet potato with the skin has more vitamin C and potassium than a medium sweet potato.
There is a medal-worthy potato option to fit your tastes (and schedule) no matter what sport is your specialty. Leslie Bonci, registered dietitian and nutrition consultant for the Kansas City Chiefs and the WNBA, says, “I love potatoes for their versatility, affordability and applicability to all types of culinary options. The carbohydrate, fiber and potassium make them a great choice for workouts and offer a change of pace and taste from other sports-focused foods.“
She created a recipe for portable and crunchy On-the-Go Potatoes for a quick savory snack for mid-hike or mid-bike that’s ready in just about 30 minutes. Gearing up for a busy week? Make a batch of On-the-Go Potatoes on Sunday and freeze them. Defrost throughout the week by leaving in the refrigerator overnight, and then simply re-heat in the toaster oven (or enjoy cold).
Yield: 8 servings (about 5 potatoes per serving)
24 oz. petite yellow potatoes (about 40 petite potatoes)
2 tablespoons olive oil
2 tablespoons soy sauce
1 cup panko crumbs
1/4 cup tuxedo sesame seeds
2 teaspoons Chinese 5-Spice seasoning mix
Put potatoes in a bowl and toss with the olive oil and soy sauce. Mix to coat well.
In a separate bowl, combine panko bread crumbs, sesame seeds and 5-spice seasoning and mix well.
In small batches, put the potatoes in the bread crumb mixture and roll around to coat well.
Transfer to a cookie sheet. Bake at 450 degrees for 20 to 25 minutes, until cooked through.
Per serving (8 servings; about 5 potatoes per serving): Calories 174, Fat: 5.7 g, Cholesterol: 0 mg, Sodium: 257 mg, Carbohydrates: 26.8 g, Fiber: 2.5 g, Potassium: 485 mg, Protein: 4.3 g, Vitamin C: 7 mg
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