Fall doesn’t have to mean you add a comfortable layer of fat to your body then hide the extra weight with sweaters and comfortable pants. You can breeze through the darker months with the right fitness tips, a healthy diet, and recipes like this one to keep you feeling full while celebrating the rich colorful foods of the season. Mixing these two low cost ingredients is filling, easy, and low carb! Sweet potato cauliflower mash delivers the sweet taste of potatoes with a kick of fiber. It also follows the guideline of some of todays most popular eating plans! Whip up a batch (or two) fast then use it as a side with your favorite protein dish!
If you need a little incentive to make this recipe read these tips on why sweet potatoes are such a great addition to your healthy eating routine.
Benefits of Sweet Potatoes
- Packed full of fiber – If you need to fill up, this starchy vegetable is a great choice. It’s also the only potato that’s NOT a night shade. Which makes it a great carbohydrate for those suffering from inflamation, and autoimmune issues. One cup of sweet potatoes contains 4 grams of vegetable fiber.
- Naturally Sweet – You can satisfy your sweet craving without sugar. Add them to pancakes in the morning, top your favorite salad or use this recipe for sweet potato and cauliflower mash to feed the need for sweets without bowing down to the sugar beast.
- Helps to Control Blood Sugar – Fitness buffs and bodybuilders have used sweet potatoes for decades as a way to get the carbohydrates their body needs, without the negative side affects that come with eating starchy foods. Sweet potatoes are considered a slow release carb. Meaning that they process slowly over time instead of dumping loads of insulin into your blood stream. This slow release process helps to maintain blood sugar levels while giving you steady energy and helping you *lose weight.
Sweet Potato Cauliflower Mash Recipe
- 2 pounds sweet potatoes
- 1 pound cauliflower florets
- 3 tablespoons milk of choice
- ¼ cup coconut cream or greek yogurt
- 1 – 2 teaspoons of apple cider vinegar (optional) – use this only if you decide to do the coconut cream option
- ½ teaspoon garlic powder or 1/2 garlic clove
- Salt and pepper to taste
- Peel and cut sweet potato into 1 ½ -inch chunks. You can also do opt for a simple version and buy sweet potatoes already chopped from places such as Trader Joe’s and Sprouts.
- Steam the sweet potatoes and cauliflower in a basket over 1 inch of water for 10 – 12 minutes. Test them with a fork to before removing them from the heat.
- In a large bowl and mash the potato and cauliflower with your choice of milk.
- Next, stir in your coconut cream or yogurt, garlic, salt and pepper. If it’s too thick, add an additional tablespoon of milk. Continue to add one tablespoon of milk until you’ve reached your desired consistency.
- Serves 10
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Ingredients
- 2 pounds sweet potatoes
- 1 pound cauliflower florets
- 3 tablespoons milk of choice
- ¼ cup coconut cream or greek yogurt
- 1 - 2 teaspoons of apple cider vinegar (optional) - use this only if you decide to do the coconut cream option
- ½ teaspoon garlic powder or 1/2 garlic clove
- Salt and pepper to taste
Instructions
- Peel and cut sweet potato into 1 ½ -inch chunks. You can also do opt for a simple version and buy sweet potatoes already chopped from places such as Trader Joe's and Sprouts.
- Steam the sweet potatoes and cauliflower in a basket over 1 inch of water for 10 - 12 minutes. Test them with a fork to before removing them from the heat.
- In a large bowl and mash the potato and cauliflower with your choice of milk.
- Next, stir in your coconut cream or yogurt, garlic, salt and pepper. If it's too thick, add an additional tablespoon of milk. Continue to add one tablespoon of milk until you've reached your desired consistency.
- Serves 4 – 6
Nutrition Facts for Sweet Potato Cauliflower Mash
Adria Ali
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