CREAMY HIGH FIBRE CAULIFLOWER MASH
CREAMY HIGH FIBRE CAULIFLOWER MASH
* NUT FREE * SESAME FREE * DAIRY FREE * SOY FREE * GLUTEN FREE * WHEAT FREE * EGG FREE * FISH FREE * SHELLFISH FREE * VEGETARIAN
PREP: 10 min
COOK: 10 min
TOTAL: 20 min
SERVES: 4
INGREDIENTS
2 cups cauliflower florets
½ parsnip, peeled and chopped
¼ cup cannellini beans, drained and rinsed
Pinch of tsp salt
¼ cup olive oil
1 tbsp oil (optional)
2 tbsp chopped chives (optional)
METHOD
1. Combine cauliflower, parsnip, vegetable stock powder, and milk in a large saucepan (use a deep saucepan, as the milk can overflow when brought to the boil).
2. As soon as it boils, reduce the heat to low and gently simmer until the vegetables are tender. Add the beans and remove from heat. Let cool for a few minutes.
3. Drain the water and return vegetables to the pot. Add the oil and start mashing.
4. Add salt and pepper to taste. Enjoy!
NUTRITION INFORMATION
ENERGY: 272 kcal (1136 kJ)
PROTEIN: 5.1 g
TOTAL CARBS: 14.3 g
SUGARS: 3.2 g
FIBRE: 5.2 g
TOTAL FAT: 23.4 g
SATURATED FAT: 3.3 g
SODIUM: 20 mg
CALCIUM: 60.2 mg
IRON: 1.1 mg
DELIGHTFUL “DID-YOU-KNOWS”
Cauliflower – Mashed “Potato” With More Fibre
* Naturally low-carbohydrate, high-fibre vegetable, making it an excellent alternative to starchy vegetables such as potatoes.
* Fibre supports healthy digestion, helps regulate bowel movements, and contributes to feelings of fullness without the extra calories.
* Rich in Vitamin C which supports immune function and collagen production, and Vitamin K, which plays a role in blood clotting and bone health.
* Both cauliflower and broccoli uniquely provide glucosinolates and other phytonutrients, which have anti-inflammatory and anti-cancer properties.
Parsnips – Sweet Roots
* Supports digestion and heart health as they are high in fibre and low in fat and sodium, which helps maintain a healthy gut and cardiovascular system.
* They are rich in Vitamin C and folate, aiding immune function, cell growth, and energy metabolism.
* Naturally sweet and nutrient-rich as they contain potassium, antioxidants, and fibres, providing slow-releasing energy and protecting cells from damage.
Cannellini Beans – Legumes to Level Blood Sugars
* Packed with both plant-based protein and soluble and insoluble fibre (prebiotics). This combination promotes satiety, stabilises blood sugar levels, and supports the growth of beneficial gut bacteria and thus, a healthier gut.
* Are complex carbohydrates, which provide slow-releasing energy to prevent blood sugar spikes and stabilise
* Rich in iron, which supports oxygen transport in the blood, and magnesium, which is essential for muscle function, nerve signalling, and energy production.
Olive Oil – Healthy Fats that Love You Back!
* Has a better fat profile compared to butter à lower in saturated fat and higher in mono- and polyunsaturated fats which help to raise HDL “good” cholesterol and lower LDL “bad” cholesterol.
* Source of Vitamin E à a powerful antioxidant that aids skin and immune health.
Low Fat Milk – Bone Benefits in Every Glass
* Provides natural sweetness and creaminess and is an excellent source of calcium, protein, Vitamin D, and Vitamin B12.
* Calcium is the building block for strong bones and teeth, supports muscle function, and nerve signalling for movement.
One serve of calcium = 1 cup (250mL) of milk.
Aim for 3 serves of calcium per day to maintain bone health.
If choosing plant-based milk (e.g., almond, rice, oat, soy), opt for the calcium-fortified and high protein alternative.
* Vitamin D enhances calcium absorption which promotes bone health. It is also an antioxidant which strengthens immune health.
* Vitamin B12 is beneficial for red blood cell production and nerve function.
* Low fat makes it heart-healthy and good for weight management as there is less saturated fat and calories overall.