Cauliflower Risotto and Sweet Potato Mash

CAULIFLOWER RISOTTO

Serves: 2-4 as a side

Eat Well With Ming: Cup for cup, cauliflower has about 10% of the calories and 11% of the carbohydrates compared to white rice making it a great low calorie and low carbohydrate option

Allergy Free Note: shellfish free, fish free, peanut free, soy free, tree nut free, gluten free and egg free (note can be dairy free if you omit the butter)

INGREDIENTS

1 whole head of cauliflower or a bag of riced cauliflower
1 teaspoon olive oil
1 medium yellow onion, minced
5 cloves of garlic, minced
2 pinches of five-spice
1 ½ cups low sodium vegetable stock or water
2-4 tablespoons of butter
½ bunch, finely chopped
Kosher salt and freshly ground black pepper to taste

STEP 1

If you are using a whole head of cauliflower rather than store-bought riced cauliflower, separate and cut off the stems. Buzz the stems int a food processor until you have rice like pieces and then separately buzz the florets into rice like pieces. Set aside. 

STEP 2

In a large sauté pan, on medium heat add the olive oil and onion and sauté until the onions start to caramelize, about 8-10 minutes. Add the garlic and cauliflower and cook out the rawness, about 1 minute. Season with salt and pepper and the five-spice. 

STEP 3

Slowly add the stock or water in ½ cup increments stirring until it is fully absorbed, it should take about 3-5 minutes each time. Keep adding the liquid in ½ cup increments until the cauliflower is fully cooked. 

STEP4

To make this a bit more decadent, add 2-4 tablespoons butter at the end. This is not necessary but high recommended. Garnish with chopped chives and serve hot. 

 

GINGERED SWEET POTATO MASH

Serves: 2-4 as a side

Eat Well With Ming: Did you know absorption of vitamin C and some antioxidants actually increases after cooking them? Plus, sweet potatoes contain beta-carotene, the pigment that makes them orange which your body turns into vitamin A. 

Allergy Free Note: shellfish free, fish free, peanut free, soy free, tree nut free, gluten free and egg free (note can be dairy free if you omit the butter)

INGREDIENTS

3 large sweet potatoes, washed well and poked with a fork
1 tablespoon butter or olive oil, plus 3-6 tablespoons for finishing at the end
1 tablespoon minced garlic
1 tablespoon minced fresh ginger
Kosher salt and freshly ground black pepper to taste
½ bunch chives, finely chopped

STEP 1

While the sweet potatoes are wet, wrap them in wet paper towels and place in the microwave. Cook for 5-8 minutes each until a knife pierces them easily. 

STEP 2

Meanwhile, in a saucepan, add 1 tablespoon butter or olive oil, the garlic and ginger and sauté gently. 

STEP 3

Scoop out the hot potatoes, add to the pan and season with salt and pepper. If you’d like to make it fancier and richer, transfer to a food processor or using a hand stick blender, add 3-6 tablespoons butter or olive oil. All variations are equally as delicious. 

STEP4

Spoon into serving bowl. Garnish with chives and serve