Mashed Grains and Cauliflower Recipes

Mashed Grains and Cauliflower Recipes - How Foods Fight Cancer

MAKES 8 SERVINGS

This recipe is a sneaky way to enjoy cauliflower, a star vegetable in the cruciferous family.
Cruciferous vegetables contain unique cancer-fighting phytochemicals called isothiocyanates.
If you like, top this dish with Mushroom Gravy.

1⁄4 cup vegetable broth or water
1 cup diced onion
2 cups millet or quinoa, rinsed and drained, couscous, or other favorite grain
4 cups chopped cauliflower
1⁄2 teaspoon sea salt
Water for cooking 2 cups of selected grain


1. Heat 2 tablespoons of the broth in a large saucepan. Add the onion
and cook and stir for 3 minutes, adding more broth as needed to
prevent sticking.

2. Add the grain and cook and stir for 5 minutes. Add the cauliflower,
salt, and water. Cover and cook according to the time listed in table
4 (page 15), or until the grain has absorbed all of the water.

3. When the grain is done, mash the mixture with a potato masher. Add
a little additional water or vegetable broth, if necessary, in order to
obtain a smooth consistency.

4. Stored in a covered container in the refrigerator, leftover Mashed
Grains and Cauliflower will keep for up to 3 days.


PER SERVING: 207 calories; 2.3 g fat; 0.4 g saturated fat; 9.8% calories from fat; 0 mg cholesterol;
6.6 g protein; 40.3 g carbohydrate; 1.9 g sugar; 5.8 g fiber; 192 mg sodium; 18 mg calcium; 1.8
mg iron; 16.1 mg vitamin C; 35 mcg beta-carotene; 0.1 mg vitamin E