It’s just a little white lie, I promise! It’s for their own good! OK, I’m done rationalizing this. Yes, I lie to my kids when it comes to sneaking healthy foods into their diet. If it was up to my son, he would eat chicken nuggets and french fries every day. If he even thinks that a food is healthy, he will refuse to eat it. So, what is a Mom to do? I sneak healthy ingredients into our family meals pretty often (which I will be sharing with you on the blog throughout our adventure), but my favorite sneaky dish is cauliflower mashed potatoes. This brings me to healthy food #5 – cauliflower. I wish I could claim that I came up with this dish myself, but this popular side dish has been touted by The Sneaky Chef, Hungry Girl, South Beach Diet, Eat Clean Diet and more! You don’t have to have kids to enjoy the cauliflower mash – it not only gets kids eating their veggies without complaint, but it is a great low-calorie substitue for mashed potatos.
Compare the nutritional content between a cup of regular mashed potatos and a cup of cauliflower mashed potatos:
- 2/3 cup Mashed Potatos: 190 cals, 9 grams fat, 23 g carbs, 3 grams protein, 3 grams fiber
- 2/3 cup Cauliflower Mash: 82 calories, 1 gram fat, 16 grams carbs, 3 grams protein, 3 grams fiber
What is so great about cauliflower? Cauliflower is a potent cancer fighter. It contains sulforaphane, indoles and glucosinolates. All three of those compounds have anti-cancer properties, but sulforaphane stands out from the rest. How does that work? Well, the sulforaphane turbocharges the body’s antioxidant defense system minutes after eaten. When it reaches the cells it basically “disarms” the carcinogenic molecules and helps remove them from the cells. This process occurs when you eat any foods high in sulforaphanes, including cauliflower, broccoli, cabbage and kale.
So, don’t you think that it is worth it to lie to your kids to get them to reap the benefits of cauliflower? Try out the recipe that I use for cauliflower mash below and let me know if your kids can tell the difference:
1 large potato
1 bag frozen cauliflower florets
3 tbsp. fat-free half & half
1 tbsp. light whipped butter or light buttery spread
1/4 tsp. salt
pepper and additional salt, to taste
Bring a large pot of water to a boil. While waiting for the water to boil, peel and cube the potato.
Once water is boiling, add peeled potato cubes and cauliflower. Wait for the water to return to a boil, and then reduce heat to medium. Cook for 15 – 20 minutes (until potatoes and cauliflower are very tender).
Remove the pot from heat and strain out all of the water. Transfer contents to a large bowl, and add half & half, butter/buttery spread and salt. Mash it all together with a potato masher, until completely blended. Enjoy!