Mashed Cauliflower And Potatoes: A Nutritious Recipe

Cauliflower and potato puree is one of those recipes that have a large amount of essential nutrients, necessary to ensure the proper functioning of the body. In addition, it is simple and quick to prepare. It even has a good conservation in the refrigerator.

Before getting fully into the recipe, you should know that vegetables are foods with many properties. Specifically, crucifers are characterized by their concentration of antioxidants, capable of neutralizing the production of free radicals, thus modulating chronic inflammation.

Cauliflower properties

As we have mentioned, the consumption of crucifers is recommended when the objective is to promote good health. Some of the compounds inside have been shown to be important in reducing the risk of developing chronic inflammation, according to research published in the Journal of Medicinal Food . These elements are also found in broccoli.

On the other hand, cauliflower is characterized by having a significant amount of fiber. This substance is essential to improve intestinal health.

Not only does it increase the biodiversity of the microbiota, but it also reduces the incidence of constipation, as stated in a study published in Alimentary Pharmacology & Therapeutics.

Potato properties

The potato, for its part, also has nutrients of great importance for health. It stands out for its contribution of complex carbohydrates, although it also contains water-soluble vitamins, such as C. This nutrient is essential for the immune system. 

In fact, an adequate intake of the vitamin has been shown to help reduce the incidence of infectious diseases, as well as reduce recovery time. It is found in other vegetables, such as bell peppers, citrus fruits, and strawberries.

It should be noted that tubers are the highest quality high carbohydrate foods. Not only do they have a moderate energy intake, but they also contain hydrates that are slowly assimilated. They are a great alternative to rice, cereals and, of course, pasta.

We must not forget that both flours and sweets must be limited in the context of a healthy diet, since they are capable of promoting the development of pathologies such as type 2 diabetes. In addition, they have a certain relationship with obesity.

Cauliflower and potato puree

We are going to teach you how to prepare, in a simple way, mashed cauliflower and potatoes. This way you will be able to increase your intake of vegetables, something that is related to a better state of health.

Ingredients

• 1 kilo of potatoes.
• 150 grams of cauliflower.
• 1 egg yolk.
• 2 butter spoons.
• Salt.
• Pepper.

Step by step for the nutritious recipe

The first thing to do is cook the cauliflower. It is possible to cook it in pieces with salted water. The liquid is brought to boiling temperature and the vegetable is introduced.

Approximately 2 minutes later it will be necessary to also incorporate the potatoes cut into wedges. Cook until both vegetables are soft when pierced with a fork.

At this time, the ingredients will be drained while reserving a separate glass of the cooking water. The vegetables are returned on time and the butter is incorporated together with the egg yolk, the salt and a pinch of black pepper.

At this point it will be necessary to beat the ingredients until you get a homogeneous mixture. However, it may still be too thick, so it is recommended to include a glass of the cooking broth for a more pleasant texture.

Once this is done, the dish will be ready. It can be used to accompany any food with a high protein content, thus obtaining a complete meal with an adequate distribution of nutrients.

It is also possible to store it in a container covered with plastic or aluminum foil in the fridge. Here it will last 3 or 4 days without any problem.

Cauliflower and potato puree: a great side dish

Cauliflower and potato puree is a perfect preparation to accompany almost any food with a high protein content. It goes well with meat and fish. It can even be eaten together with a couple of grilled eggs. Without a doubt, it is a very versatile preparation.

In addition, it stands out for the presence of essential nutrients inside. Among all of them, the antioxidants of cauliflower and vitamin C of the potato stand out, both being important elements to avoid the development of chronic pathologies in the medium term.

Do not forget that, apart from introducing mashed cauliflower and potatoes in meals, you should complement a healthy diet with regular physical exercise. This way you will achieve a good state of health.