Mashed Cauliflower with Mushrooms & Brussels Sprouts

Nothing is better on a cold day that comfort food! However, some people are sensitive to the starch/glycemic load, so using a mild-tasting alternative like cauliflower ensures a healthier option while also offering a higher amount of vitamins and minerals such as:

• Vitamin C - helps protect cells against damage from free-radicals

• Folate - boosts red blood cell formation, preventing anemia, & critical during early pregnancy to reduce the risk of birth defects

• Vitamin K - needed for blood-clotting and building of healthy bones

• Vitamin B6 - helps balance blood sugar, breaks down proteins, and boosts antibodies needed to fight off viruses, infections, & disease

• Potassium - regulates heartbeat and ensures proper function of muscles and nerves

• Choline - involved in synthesizing cell DNA, maintaining cell membranes

Add in the powerful superfood mushrooms that have numerous medicinal benefits including antibacterial, anti-inflammatory, and antioxidant properties, as well as the high-fiber and antioxidant-rich brussels sprouts, and you have the tastiest health boosting meal!

---

Mashed Cauliflower

• 1 head of cauliflower chopped into florets

• 2 tbsp of unsalted butter, ghee, or avocodo oil

• 2 cloves of garlic, minced

• pink Himalayan salt & black pepper to taste

• Optional: grated parmesan cheese or nutritional yeast (non-dairy option) for some cheesy flavour

Roasted Brussel Sprouts

• 1 lb brussels sprouts, washed, trimmed, & halved

• 2 tbsp of coconut oil, olive oil, or avocado oil

• pink Himalayan salt & black pepper to taste

Sauteed Mushrooms

• 1 pound mushrooms of your choice, sliced

• 2 tablespoons unsalted butter, ghee, or avocado oil

• 2 cloves garlic, minced

• 1 tablespoon Worcestershire sauce

• pink Himalayan Salt and pepper, to taste

• Optional: Garnish with chopped parsley, if desired.

---

MASHED CAULIFLOWER

1. Bring a large pot of salted water to a boil. Add the cauliflower florets and cook for 10-12 minutes, or until the cauliflower is tender.

2. Drain the cauliflower and return it to the pot.

3. In a separate pan, melt the butter, ghee, or oil over medium heat. Add the garlic and sauté for 1-2 minutes, or until fragrant.

4. Pour the garlic butter over the cauliflower and mash with a potato masher or blend with a hand mixer until smooth.

5. Add the grated Parmesan cheese or nutritional yeast, and stir until melted and fully incorporated.

6. Season with salt and pepper to taste.

7. Optional: Garnish with chopped parsley, if desired.

Note: Most stores sell riced cauliflower. You can use these or make it from fresh cauliflower. If you use riced cauliflower, cook it according to the instructions till tender.

BRUSSELS SPROUTS :

1. Preheat the oven to 400°F.

2. In a large bowl, toss the Brussels sprouts with oil and season with salt and pepper.

3. Arrange the Brussels sprouts in a single layer on a baking sheet.

4. Roast for 20-25 minutes, or until they are tender and lightly browned.

SAUTED MUSHROOMS

1. Heat the ghee, butter, or oil in a large skillet over medium-high heat.

2. Add the minced garlic and sauté for 1-2 minutes until fragrant.

3. Add the sliced mushrooms to the skillet and cook for about 5-7 minutes until they release their moisture and begin to brown.

4. Add Worcestershire sauce to the skillet and stir to coat the mushrooms evenly.

5. Cook the mushrooms for another 2-3 minutes until they are tender and fully cooked.

6. Season with salt and pepper to taste.

7. Combine mashed cauliflower with brussels sprouts and sauted mushrooms. Sprinkle with chopped fresh parsley, if desired.

8. Serve hot and enjoy!