Cauliflower Recipes: A Quick Healthy Meal in less than 20 minutes!

Cauliflower recipes are a substitute recipe for carbohydrates. So if you like carb and want to try some healthier alternative, consider trying this at home. Imagine that you can prepare such a recipe in less than 20 minutes. All you need is to be creative on the ingredients of cauliflower recipes.

Cauliflower recipes are easier to prepare compared to mashed potatoes. So mashed potato lovers will likely consider mashed cauliflowers, which are lighter, fluffier, and creamier. 

Here is an easy mashed cauliflower recipe. It is a quick recipe to enjoy cauliflower and add it to other recipes like salads and vegetables. 

Best Mashed Cauliflower Recipes

Eating cauliflower most excitingly can give you high nutritional value.  A creamy, tasty cauliflower that is so versatile with other foods. With a few ingredients, you can enjoy the mashed cauliflower recipes.

Ingredients:

Cauliflower – 1 piece, medium-sized

*Make sure you can prepare 4 cups of florets out of it.

Cream Cheese – 3 tablespoons

Black Pepper – ground, to taste

Salt – To taste

Green Onion – 1 tablespoon (Optional)

How to Prepare:

1. Cook the cauliflower in less than 10 minutes. With this time, you can make it edible and ready to mash.
2. But before that, make sure that you have drained all the water from the cauliflower. To do this, you should let it steam for about 2 to 3 minutes. 
3. Then, if you are 100% sure that there is no water in cauliflower, you can start to mash it. And the best way to have a mashed cauliflower is by using a potato masher.  Skip the food processor and blender. You can save more time with a potato masher, and the texture is more different from mashed cauliflower using a food processor. But if you have more time, you can use a blender for a creamy mash.
4. After mashing, now is the time to spice it. You can add many flavors like cream cheese. Well, it depends on the taste you want. 

Why cauliflower recipes?

Well, for me, I would love to eat the cauliflower recipe because of the many health benefits. A vegan-friendly recipe indeed, which I can enjoy with cream cheese if I want to make it creamy. But as for other flavors, I can add additional flavors.

As for the nutritional facts, you can have the following benefits, and you will be surprised by what it could do to our body. Who would reject these nutrition benefits?

Health Benefits of Cauliflower Recipes

Plane cauliflower is not as enjoyable as other vegetables. Also, as a side dish, this veggie needs some flavors. Cooking and food processing of cauliflower is the right way for your heart desires on how to enjoy cauliflower recipes. You can never go wrong with cauliflower, with the health benefits it gives to you.

There are many reasons to consider eating cauliflower. Here are some of the reasons why choose cauliflower recipes, among others.

Healthy Carbohydrates

Enjoying the cauliflower is a good thing. When I eat some cauliflower in my meals, it makes me full, but it is not purely carbohydrates. Cauliflower is high in fiber, and this is the reason after eating some caulis, we feel full quickly. This vegetable offers at least 2 grams of fiber, which can fill our stomach until our next meal. It is an excellent alternative to our diet.

Highest Fiber 

Speaking of fiber, we are all familiar with the benefits of fiber in our digestive system. The higher the fiber content, the healthier our digestive health. The fiber is good for digestion to prevent constipation and also reduces the risk of bowel disorders. Naturally, it also has high water content, which can prevent GI-related health problems. 

Contains Phytonutrients and Antioxidants

One of the reasons why I genuinely enjoy cauliflower recipes is because of the phytonutrients and antioxidants. The cauliflower offers nutrients and antioxidants to address free radicals in our bodies. The free radicals can damage cells in our body, which cause inflammation, and later on, high risk of cancer. The inflammation in our body can cause cardiovascular disease and type 2 diabetes. For this reason, I replace eating rice with cauliflower to maintain healthy carbs and high fiber consumption.

Health Problem Address in Eating Cauliflower Recipes

Cauliflower should be included in different healthy meals since it has high fiber content and healthy carbohydrates. Eating cauliflower recipes can give you these nutrients, which improve overall health. 

Cardiovascular Health

Besides good digestion when it comes to fiber, the fiber also contributes to cardiovascular health. High fiber is associated with reducing the risk of cardiovascular problems. How would this work?

The fiber binds to cholesterol, which reduces the levels of bad cholesterol. According to the study, cardiovascular conditions are the result of high amounts of bad cholesterol in our body. Thus, eating more fiber lowers the risk and increases good cholesterol.

Fights Cancer

The compounds called glucosinolates in cauliflower suggests that this vegetable has the power to address free radicals in our body. While enjoying cauliflower, knowing the health benefits it gives to our body adds to our enjoyment. The compounds found in cauliflower are beneficial because it acts as a substance to prevent damage in our cells. The antioxidants, on the other hand, detoxify the toxic compounds in our body, which also minimize the risk of cancer. Well, I can say that cauliflowers are one of the superfoods in our healthy meal.

Improve Overall Health

Fiber and antioxidants are the nutrients found in cauliflower. Also, there are essential nutrients that cauliflower recipes offer. The folate, vitamin B6, and choline improves tissue formation, healthy metabolism, and supports nervous system health. Also, it provides other vitamins, protein, and omega-3 fatty acids. 

Sharing My Thoughts

Cauliflower recipes are usually in a simple form like saute. However, my favorite is the mashed cauliflower recipes. I prefer this because I typically make it as an alternative for rice. As a side dish also, I enjoy cauliflower when I add some flavors that complement my main dish. So I am always considering cauliflower recipes in most of my healthy meals.