Healthy Alternatives in Lafayette LA

Q: What's a healthy alternative to regular mashed potatoes?

A: First of all - I love this question because it gives me the opportunity to not only share a recipe but to talk about FOOD! While homemade white mashed potatoes with gravy are delicious they are better off consumed on the occasional holiday meal than in our daily diet in Lafayette LA. My solution? Create the great "fake-out" and mash up a different kind of white vegetable: the cauliflower.

Cauliflower contains vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine) and B9 (folic acid). It contains omega-3 fatty acids and vitamin K. It serves as a good source of proteins, phosphorus and potassium and Vitamin C. Pretty amazing right? Here are 5 more reasons to fall in love with cauliflower:

1. Antioxidation
Cauliflower also contains carotenoids, such as beta-carotene, and phytonutrients that include kaempferol, ferulic acid, cinnamic acid and caffeic acid. With these antioxidants, you can be certain that eating cauliflower regularly will help protect you from free radical damage and reduce your risk for diseases caused by oxidative stress, such as cardiovascular diseases and cancer.

2. Detoxification
It contains glucosinolates and thiocyanates (including sulforaphane and isothiocyanate), which help to increase the liver's ability to neutralise potentially toxic substances that could lead to cancer if left unattended. The presence of enzymes like glutathione transferase, glucuronosyl transferase and quinone reductase also help in the detoxifying process.

3. Cancer Prevention
There are dozens of studies linking cauliflower-containing diets to cancer prevention, particularly with respect to the following types of cancer: bladder cancer, breast cancer, colon cancer, prostate cancer, and ovarian cancer. Cauliflower provides special nutrient support for several body systems that are closely connected with cancer development, as well as cancer prevention. Research on this flowery vegetable have revealed that it has compounds to resist cancer because of its ability to eliminate cancer enzymes.

4. Anti-Inflammatory
Potentially, regular cauliflower consumption can help decrease the risk of inflammation-mediated diseases such as arthritis, obesity, diabetes mellitus, inflammatory bowel disease and ulcerative colitis. A cup of boiled cauliflower contains about 11 micrograms of vitamin K and 0.21 g omega-3 fatty acids. Because of the omega-3 fatty acids and vitamin K in cauliflower, it helps to prevent chronic inflammation that leads to conditions such as arthritis, chronic pain, etc.

5. Cardiovascular and Cerebrovascular
By virtue of having antioxidant and anti-inflammatory properties, cauliflower consumption is protective against cardiovascular and cerebrovascular diseases. For instance, in atherosclerosis, there is chronic inflammation of the blood vessel, and the deposition of lipids and white blood cells eventually leads to a decrease in their diameter. This decrease in diameter leads to decreased blood flow to essential organs like the brain (which could lead to stroke), heart (which could lead to heart attack) and kidneys (which could lead to kidney failure). By decreasing chronic inflammation, cauliflower is able to maintain the patency of the blood vessels and keeps excellent blood flow to essential organs of the body.

Want your "Cauliflower Mash" to really pack a punch? Give this tasty potato alternative additional nutritional value - and add FRESH GARLIC (NOTE: not from a jar - from the produce aisle). Garlic is known as one of the oldest medicinal plants and is widely recognized for its beneficial health properties. Not only do cauliflower and garlic taste amazing together - I think you are going to be surprised at how many health benefits these two vegetables have in common. Here are 4 reasons to add garlic to the weekly grocery list:

1. Garlic is an Antioxidant
Researchers have widely believed that the organic compound in garlic, allicin, which gives garlic its aroma and flavour, acts as the world's most powerful antioxidant. Garlic has been used as both food and medicine in many cultures for thousands of years, even during both World Wars I and II, soldiers were given garlic to prevent gangrene. Garlic is rich in antioxidants, which help destroy free radicals - particles that can damage cell membranes and DNA, and may contribute to the aging process, as well as the development of a number of conditions, including heart disease and cancer. Antioxidants neutralize free radicals and reduce or even help prevent some of the damage they cause over time.

2. Garlic Is An Antibiotic
The allicin in garlic is also a powerful antibiotic, which fights infection and bacteria. British researchers gave 146 people either a placebo or a garlic extract for 12 weeks. The garlic takers were two-thirds less likely to catch a cold. Other studies suggest that garlic lovers who eat more than six cloves a week have a 30 percent lower rate of colorectal cancer and a 50 percent lower rate of stomach cancer. Garlic helps to open clogged sinuses.

3. Garlic Reduces Cholesterol
In a 2012 study from the Institute of Toxicology at Shandong University, researchers analyzed data from 26 well-designed clinical trials to evaluate the effects of garlic on cholesterol levels. Overall, the researchers found that garlic was more effective than placebo in reducing cholesterol. The authors noted that when compared to control groups, garlic significantly reduced both total cholesterol and triglyceride levels. There are many additional studies confirming that garlic in several forms can reduce cholesterol.

4. Garlic Promotes Circulation
Garlic can improve poor circulation by keeping the veins and arteries free of buildup that impairs blood flow. Garlic has been proven to prevent the accumulation of plaque in the arteries and make platelets less likely to clump together. If you can handle eating fresh garlic, you'll get the most benefit. If not though, adding lightly sauteed or roasted garlic to foods can still also help improve poor circulation.

Garlic Mashed Fake-Potatoes

• 1 head of cauliflower, trimmed and cut into florets
• 2 tablespoons of Organic unsalted butter
• 2 cloves of fresh garlic, crushed (or finely chopped)
• Pinch of cayenne pepper
• 1/2 tsp of sea salt
• 1/4 tsp freshly ground black pepper

INSTRUCTIONS: Steam the cauliflower florets (basically cooking until tender) and then transfer into a colander to let excess liquid drain. Then combine the cauliflower, garlic, butter, salt and pepper. You could either mash this with a potato masher in a bowl or put through a food processor. Adjust seasoning to taste. Serve sprinkled lightly with cayenne pepper.

Modern Chiropractic in Lafayette hopes you enjoy this recipe!