Mash-tastic!

Christmas day calls for mash potato! But why not use this holiday season to introduce my mash-tastic Garlic and Rosemary Cauliflower or Spiced-Chilli Sweet potato to friends and family! Cauliflower is a great substitute for starchy sides. It turns our fluffy like regular potato mash and taste like it to! traditional sweet potato also makes a great mash, both of these vegetables carry a great nutrient profile;

Sweet Potato– Contains almost twice the fibre as any other type of potato, and gives a “slow burning” quality which means their caloric energy is used more slowly and efficiently than low-fibre carbohydrates. They also contain large amounts of vitamin B6, this vitamin is crucial for break down of homocysteine ( contributes to hardening of the arteries and blood vessels). Sweet potatoes are rich in beta-carotene which is a potent antioxidant.

Cauliflower– Just like sweet potatoes cauliflower carries an array of antioxidants being a good source for vitamin C and manganese. Cauliflower also contains high amounts of vitamin K and omega-3 fatty acids which help decrease inflammation. Digestive and cardiovascular benefits are also seen in cauliflower.

Spiced-Chilli Sweet Potato Mash (serves 8)

What you need…

  • 4 large Sweet Potatoes
  • ½ cup fresh orange juice
  • 2 tsp orange zest
  • 2 tsp ground cinnamon
  • 2 tsp chilli powder

What to do…

  •  Boil or bake the sweet potatoes until tender ( ready to mash )
  • Combine the orange juice, zest, cinnamon and chilli powder.
  • Mash the sweet potatoes and slowly add juice mixture.
  • For smooth creamy mash process in a blender or use hand bar mix

Garlic and Rosemary Cauliflower Mash (Serves 8)

What you need…

  • 1 head of cauliflower
  • ¼ cup of extra virgin olive oil
  • 1 garlic clove
  • 1 tsp dried rosemary
  • Sprig of fresh rosemary
  • Salt and Pepper to taste

What to do…

  • Steam cauliflower with the garlic clove for 15-20 minutes until cooked enough that it can be punctured with a fork
  • Let cauliflower cool for a few moments before transferring to food processor
  • Add olive oil, dried rosemary, salt and pepper.
  • Process until you reach your desired consistency

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Is that simple, or what! This is definitely on my menu for Christmas day lunch this year!  We are nearly at the end of My 10 Days till Christmas – Stay Tuned

Eat Healthy, Live Happy & Get Fit

xo j xo