Vegetable purees are vastly underrated side dishes. They are easy to make and have an extremely comforting texture. This mixture of cauliflower and mashed potatoes is rich with two cheeses and garlic.
2/3 cup fat-free milk
1 teaspoon minced garlic
1/2 teaspoon salt
1/4 teaspoon marjoram or thyme
1/8 teaspoon cayenne pepper
1 package (10 ounces) frozen cauliflower, thawed
1/4 cup instant mashed potato flakes
1/4 cup shredded reduced-fat Cheddar cheese
1 tablespoon grated Parmesan cheese
1 In a medium saucepan, combine the milk, garlic, salt, marjoram, and cayenne. Bring to a simmer over low heat. Add the cauliflower, cover, and cook until the cauliflower is tender, about 5 minutes.
2 Transfer the cauliflower mixture to a food processor. Add the instant mashed potatoes, Cheddar, and Parmesan, and puree. Serve hot. Makes 4 servings
Cauliflower, Potato & Cheese Soup In step 1, increase the marjoram and cayenne to 1/2 teaspoon each, and increase the salt to I teaspoon. In step 2, when pureeing the vegetables, add 1 2/3 cups of fat-free milk to thin the puree to soup consistency. If necessary, reheat the soup gently.
total fat 2.1 g
saturated fat 1.2 g
cholesterol 6 mg
dietary fiber 3 g
carbohydrate 17 g
protein 7 g
sodium 39 3mg
good source of: calcium, folate, potassium, riboflavin, selenium, vitamin B6, vitamin C
Cauliflower is a good source of the B vitamin folate and vitamin B6. Because B vitamins are water-soluble, it's always best to cook cauliflower in such a way that these vitamins are not thrown away with the cooking water. In this puree, the cauliflower is cooked in milk, which is then used in the puree, so the B vitamins are preserved.
Many of the recipes in this book contain off-the-shelf foods to help keep recipe prep effort to a minimum – a benefit for your arthritic hands.
From The Johns Hopkins Cookbook Library: Recipes for Arthritis Health, edited by John A. Flynn, M.D., F.A.C.P., F.A.C.R. and Lora Brown Wilder, Sc.D., M.S., R.D.