Garlicky Mashed Cauliflower and Potatoes

Call on Cauliflower to Boost Your Meal

Sometimes people think of “white foods” as being unhealthy. But just because cauliflower doesn’t have high amounts of the compounds that give other fruits and vegetables their vibrant colors such as carotenoids or anthocyanins, doesn’t mean that it isn’t a nutritional powerhouse. It’s rich in nutrients like vitamin C, vitamin K, and folate; it’s high in fiber; and it still contains antioxidants even if they aren’t the kind that create vibrant colors.

Cauliflower can help your body heal from the damaging effects of a high fat diet, by lowering blood fat levels and reducing harmful changes in blood vessel walls. This is likely due to glucosinolates, the same compounds found in cauliflower that have been shown to have cancer-fighting properties.

Furthermore, a 2016 meta-analysis of seven prospective studies that included a total of over 300,000 participants showed that people who ate the most cruciferous vegetables had a 16% lower risk of developing type 2 diabetes than to those who ate the least. This benefit remained even when other factors like weight, smoking, or exercise were considered.

In this recipe, you’d never guess there’s cauliflower in it! It blends seamlessly with the potatoes, reducing calorie density while boosting fiber and nutrients: an ideal choice for anyone managing diabetes, aiming for weight loss, or simply looking to add more nutrition to their meal.

We Love Potatoes!

Who doesn’t love a potato? Potatoes are one of the most comforting and filling foods out there. While many diets for diabetes vilify potatoes, here at Mastering Diabetes we celebrate them! In this recipe, they create the creamy consistency you know and love in mashed potatoes.

Some research shows a negative association between potatoes and diabetes health, these studies classify french fries as potatoes. When french fries are excluded, potatoes are associated with a positive effect on one’s health. Potatoes, especially when they are chilled after preparation (such as refrigerating leftovers), contain resistant starch which can lower your post-meal blood sugar and insulin levels.

Herbs: Nature’s Medicine Cabinet

Using fresh herbs always elevates a meal. They take a dish from good to great. Here, chives add a gentle onion-like flavor without being overpowering, while parsley brings a clean, bright essence to each bite.

In addition to flavor, herbs also bump up the nutritional value of a meal. There is a whole science dedicated to the power of herbs that studies and utilizes their ability to restore health and balance in the body. Herbs are nature’s medicine cabinet!

For instance, chives have been used to support kidney function, boost liver health, support sexual health, and more. Parsley has been shown to help improve the effects of diabetes, including reducing oxidative stress and improving heart health, as well as lowering blood glucose. So feel free to go big on these healing plants!