mashed califlower.

As we move into November, here are the fruits/vegetables in season: green beans, grapes, pears, apples, cauliflower, potatoes, winter squash & broccoli. Try to include these foods in your daily diet as often as possible for nutrient rich meals and snacks. Mashed potatoes are always a favorite dish, especially when it's getting colder outside. For those of you trying to include more vegetables, looking for a lighter dish (decreasing body fat) or wanting to try something new, mashed cauliflower has become a hit with many. Cauliflower is classified as a cruciferous vegetable. While many people think of “white” foods as being empty calories, cauliflower is high in Vitamin C providing many antioxidants to the body. Here's a simple recipe to get you started. Change up the amounts of milk and/or yogurt to get a different consistency.Makes 4 servingsTime: 40 minutes 1 head cauliflower1 bulb garlic2 tsp olive oil½ cup almond milk¼- ½ cup plain nonfat Greek yogurt¼ cup Parmesan cheeseSalt and pepper, to taste

1. Pre-heat oven to 425 degrees.
2. Chop cauliflower into florets. Don't spend too much time chopping – just enough to spread out the pieces (eventually you will blend it all up). Spread onto baking sheet and drizzle with 1 tsp olive oil. Toss to coat.
3. Slice off the top of the garlic bulb and wrap in foil. Drizzle with 1 tsp olive oil. Place wrapped bulb on the baking sheet with the cauliflower.
4. Roast cauliflower and garlic bulb for 25-30 minutes, stirring cauliflower halfway through. While cauliflower/garlic is roasting, you can add the remaining ingredients to the processor/blender to save time.
5. Allow cauliflower to cool slightly. Remove garlic cloves from bulb (they should be soft and easy to remove from skin).

If you enjoyed this post, please visit me at www.thefueledathlete.com. I just re-launched my blog this week and would love for you to join me!Christina Strudwick, MS, RD, CSSD, LD, is a Sports Dietitian with a passion for helping others reach their goals. She’s a native Texan but currently working with Special Forces soldiers in North Carolina.