Cauliflower and Green Onion Mash [Bulkbites.com]

• Servings: 8
• Time: 25 minutes

Cauliflower is extremely rich in vitamin K, omega-3 fatty acids, vitamins B9, B6, B5, B3, B2 and B1. Besides this, it contains appreciable amounts of potassium, manganese, phosphorous and protein. The presence of antioxidants like beta-carotene, caffeic acid, cinnamic acid, ferulic acid and kaempferol will help prevent you from various diseases and free radical changes. It also keeps you away from diseases like cancer, heart attacks, etc. Regular consumption of cauliflower will also help detoxify your body. Green onions are included in this dish as they provide lots of health benefits. In fact, they are a rich source of phytonutrients, vitamins and nutrients. The presence of different types of vitamins makes it an ideal choice to boost your bone health and eye health. Researchers have also proved that regular consumption of green onions helps improve your immune system and heart health.

Nutrition

• calories: 84
• protein: 5
• carbs: 12
• fat: 3
• saturated fat: 0.17
• polyunsaturated fat: 0.09
• monounsaturated fat: 0.39
• cholesterol: 0
• sodium: 197
• potassium: 525
• dietary fiber: 3.53
• sugars: 3.28
• vitamin a: 0
• vitamin c: 83
• calcium: 45
• iron: 0
• magnesium: 0
• complex carbs: 5.19
• other fats: 2.35

Ingredients

• 1.04 tsp Oil, olive, salad or cooking
• 1.04 cup 1% low fat milk
• 1360 gram Cauliflower, raw
• 0.48 tsp Salt, table
• 0.72 tsp, ground Spices, pepper, black
• 15.04 gram Plain Butter
• 3.04 cloves Garlic, raw
• 1.04 1 cup Chopped Green Onions

Instructions

• Set the oven temperature to 500 degree Celsius.
• Take a pan and toss garlic, cauliflower and little oil. Bake this mixture in the oven for at least 25 min. make sure you keep stirring this mixture at regular intervals.
• Now transfer the mixture in a large bowl and add onions into it. Mash the cauliflower mixture using a potato masher.
• Serve immediately.