New Recipe:
Easy Kid-Friendly Cauliflower Mash with a Twist
15 Servings
- 10 oz finely grated cauliflower (285g)
- 1/4 cup breadcrumbs (30g)
- 1/4 cup grated Parmesan cheese (30g)
- 1/4 cup finely chopped white or yellow onion (35g)
- 1 egg
- 1/4 tsp salt
- 1/4 tsp pepper
NUTRITIONAL INFORMATION
- Calories: 30
- Fat: 1g
- Carbohydrates: 3g
- Fiber: 0g
- Sugar: 0g
- Protein: 1g
Preparation
- Cook the grated cauliflower for about 3-5 minutes, until it's tender. Then, transfer the cooked cauliflower to a food processor and puree it until no clumps remain.
- Transfer the pureed cauliflower to a large bowl, add all other ingredients, and mix until well combined.
- Preheat your oven to 400°F (200°C). Scoop out the cauliflower mixture and form it into round patties. Place the patties onto a greased baking sheet lined with aluminum foil.
- Bake for 25 minutes. Flip the patties and bake for another 15 minutes.
- Serve and enjoy!
Additional Tips:
- To make this cauliflower mash fiber-rich and lower in sugar, consider the following modifications:
- Add Fiber-Rich Vegetables: Blend some steamed broccoli, carrots, or green beans into the cauliflower mash for added nutrients and fiber[4].
- Increase Fiber from Cauliflower: Use a larger head of cauliflower for more fiber[5].
- Add Nuts or Seeds: Mix in chia seeds, almonds, or walnuts for added fiber and crunch.
- Use High-Fiber Dairy Alternatives: Use Greek yogurt with chia seeds or cottage cheese with raisins for more fiber and protein.
- Spices and Herbs: Add fresh herbs like thyme, rosemary, cumin, or coriander for flavor without increasing sugar content.
- Low-Sugar Sweeteners (Optional): Use honey or maple syrup in moderation for a touch of sweetness.
