Healthy Eating – Smashed Cauliflower Recipe

ideas for healthy eating

Even though I love to entertain and serve “party” food, for everyday living we like to keep it pretty healthy around here. We believe in the straight forward approach too, so we’ve brought up our kids with fruits and veggies served at most meals, and the old school thought that you either eat it or you go hungry. After all, I grew up on farm land in the South where FRESH GROWN veggies was a way of life, and MAN, WAS IT GOOD!

I realize some folks need a little help in fitting in their daily fruits and vegetables and that’s why I teamed up with Naked Juice to bring some ideas for “sneaking” in healthy eating, along with a yummy Smashed Cauliflower recipe that can “double” as mashed potatoes or rice…..Yes, my son actually thought he was eating rice when I served it {teehee}.  I actually love to mix it into real mashed potatoes for a nutrition boost, and your kids may not even realize it’s there!

smashed cauliflower

Smashed Cauliflower

  • 16 oz package frozen cauliflower, cooked
  • 1/4 cup vegetable broth
  • 2 Tablespoons butter, softened
  • 1/2 cup shredded Parmesan cheese
  • 1/2 cup shredded white cheddar cheese
  • Salt to taste
  • Pinch of white pepper
  • Pinch of nutmeg

Place cooked cauliflower in a medium sized bowl and add vegetable stock, butter, and cheeses. Begin smashing with a potato masher until desired consistency – use a hand mixer to help if needed.

Season with salt, pepper, and nutmeg and serve as is OR combine with real mashed potatoes.

smashed cauliflower

Other ways to incorporate veggies:

  • Texture goes a long way in making vegetables more palatable. Roasted brussels sprouts with bacon, or roasted asparagus are much better than their mushy counterparts that come in a can.
  • Turn kale into a snack “chip” that’s as light as air by roasting it in the oven with a little olive oil and salt to taste.
  • Homemade soups are a great way to “hide” vegetables.
  • When entertaining everyone seems to love the crudite platter, so I always include one.  We also love to have small carrots, celery, and broccoli with ranch for those nights we do quick meals or just need something to go along with our pizza or pasta.
  • Speaking of pasta, it’s a great base for adding small cut veggies like steamed carrots, peppers, zucchini, and of course, tomatoes.

healthy snacking

Fruits are much easier to incorporate into your day or into a party when they’re served with style:

  • Sliced apple & peanut butter has been a staple of mine since kindergarten {a loooong time ago}.
  • A fruit tray for parties is a winner when served with caramel for dipping.
  • Chocolate dipped strawberries is always chic for casual or elegant entertaining.
  • Serve up bananas in a banana split bar. They’ll never think of it as healthy but the bananas are full of nutrients.
  • A fruited rice and nut dish is also healthy and delicious.  I love serving this at holidays or dinner parties.

naked juice for kids parties

Drinks and Juices:

  • I’m not a fan of sugary “fruit” drinks that are full of high fructose corn syrup and little else. Use Naked Juice as your “secret weapon” at kids parties or play dates, and serve it in tiny glasses with straws.
  • Add a scoop of strawberry sherbet to Berry Blast or Strawberry Banana flavor and make it even more festive.
  • For adults, make a healthy cocktail by adding a little vodka or flavored rum to Naked Juice. Mighty Mango flavor + coconut rum will take you right to the tropics!

naked juice cocktail

naked juiceNaked Juice is worth its weight in good! There’s a pound of fruit in every bottle. (Naked Juice has partnered with charity Wholesome Wave to improve access to fresh produce in communities across the country. You can help by visiting deeds. For every coupon downloaded, 1 LB of fresh produce will go to an under served community, up to 100,000 pounds.)


For more inspiration, follow me on Google+, Pinterest, and Twitter. Cheers!


Disclosure: Compensation was provided by Naked Juice via Glam Media. The opinions expressed herein are those of the author and are not indicative of the opinions or positions of Naked Juice.

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  1. says

    Most of the time, we don’t have any problem in eating fruits as naturally fruits are sweet and delicious by nature compared to vegetables though we can still manage to eat vegetables. Food is the main reason why we can become healthy or not that’s why it is very important to choose the right food to eat.