Healthy Nurse, Healthy Nation™ Blog - Make Healthy Substitutions, Powered By Compass One Healthcare 4058

Healthy Nurse, Healthy Nation™ Blog - Make Healthy Substitutions, Powered By Compass One Healthcare


This holiday season, get more cauliflower into your diet by substituting it for starches in common recipes. Here are two holiday favorite recipes that incorporate cauliflower.

What are your favorite healthy substitutions for ingredients in common recipes? Join us in a discussion in the Healthy Holidays challenge powered by Compass One Healthcare in the updates section here, our private Facebook group, or on Twitter, or Instagram. Tag us with #healthynurse!

681b9b311051c9fd92eaca7360c60fee-huge-caCauliflower Mash is an alternative to the traditional mashed potatoes. Cauliflower makes the dish a low-carb option that’s high in vitamins. 


1 garlic clove (peeled & thinly sliced)
1 whole garlic clove head (cut in half horizontally)
1 cauliflower head

4 Tbsp. coconut milk
salt to taste
pepper to taste
nutmeg to taste
  1. Rinse the cauliflower and pat dry.
  2. Remove the outer leaves and cut off the bottom so that it’s flat. Cut off the woody center of the bottom stalk, but be careful not to cut too much off, as you want to keep the cauliflower head intact.
  3. Cut and peel 1 garlic clove.
  4. Make incisions into the cauliflower head and insert the garlic clove pieces.
  5. Take a whole garlic clove head and cut it in half horizontally, this exposes the individual cloves of garlic.
  6. Place the whole head of garlic halved in a baking dish, cut side up. Place cauliflower head on top.
  7. Bake 350 degrees for 45 minutes.
  8. Remove cauliflower from the oven, and let it cool down for 15 minutes.
  9. Grate the cauliflower head.
  10. Place it in the food processor and add 4 Tbsp of coconut milk.
  11. Plate and garnish.

Cauliflower Stuffing is an alternative to the traditional recipe made with bread. It’s perfect as a low-carb and gluten-free option.


2 Tbsp. oil
2 Tbsp. butter
4 cups carrots
1 cup onions
2 cups mushrooms
1 cup parmesan cheese
1/2 cup vegetable broth
2 cups celery
4 cups chopped cauliflower
1 cup grated cauliflower
2 cinnamon sticks (1"length)
3-5 springs sage
3-5 springs thyme
3-5 springs rosemary 
salt and pepper, to taste

  1. Wash and cut all vegetables.
  2. Place butter and oil in a sauté pan.
  3. Add onions and cook for a few minutes.
  4. Next, add carrots and celery, cooking until they soften, about 5 minutes.
  5. Add mushrooms and chopped cauliflower.
  6. Add 1/2 cup vegetable broth, cinnamon sticks, sage, thyme, rosemary, salt, and pepper, then cook for 5 more minutes.
  7. Place sautéed vegetables in a baking dish.
  8. Grate cauliflower and sprinkle on top.
  9. Add parmesan cheese on top of grated cauliflower.
  10. Place in the oven and bake 350 degrees for 15 minutes.

Sponsored by Support from Morrison Healthcare, A Division of Compass One Healthcare 

Reviewed 12/14/22


Blog Nutrition 11/11/2021 12:53pm CST

Post a Comment or Question

ChristiM ChristiM Nov '21
I have tried a cauliflower Mac and cheese recipe that used cauliflower in the cheese sauce to make it creamy. It was really good!


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It isn't easy to find time for healthy eating. One average, nurses consume less fruits, veggies, and whole grains than other Americans. This domain covers recommended guidelines for dietary health, managing diet at work, and overcoming barriers to nutrition.