Potatoes are a classic side for every meal, but there’s nothing quite like taking a hot, crunchy bite out of a breakfast hash brown… followed by a mouthful of greasy vegetable oil, of course. Thankfully, you can easily enjoy the savory flavor of a well-made hash brown without the backlash of indigestion that comes with the standard version (not to mention the risk to your heart health if you indulge often). And it’s all thanks to an unlikely ingredient: Cauliflower!
Pan-fried potato hash browns might be oily and unhealthy, but when you bake grated cauliflower like this, it turns out with a spot-on texture- perfect for adding all kinds of flavors into the mix.
Health Benefits of Cauliflower
While eating a variety of fruits and vegetables will generally help you to stay healthy, cruciferous vegetables including cauliflower, broccoli, and brussels sprouts have been suggested by research to provide a unique cancer preventative effect. (1) Scientists, Anna-Sigrid Keck and John W. Finley, explain that cruciferous vegetables can help your body fight cancer thanks to:
- altered estrogen metabolism
- protection against reactive oxygen species
- altered detoxification by induction of phase II enzymes
- decreased carcinogen activation by inhibition of phase I enzymes
- and slowed tumor growth and induction of apoptosis (1)
Additionally, just one serving of cauliflower can offer 10% of your daily fiber intake, 20% of your daily vitamin K, 77% of your daily vitamin C, and 9% of your daily potassium. (2)
Swapping those oily, fried potatoes for baked cauliflower is looking like an easy choice to make!
Recipe: Cauliflower Hash Browns
- 1 head cauliflower, grated
- ½ teaspoon salt
- 2 Tablespoons olive oil
- ⅓ cup minced chives
- 3 garlic cloves, minced
- ½ teaspoon salt
- ½ teaspoon black pepper
- ½ cup grated dairy-free cheese (Daiya is a good brand)
- 2 eggs
- Don’t forget a dip! For people who eat dairy, a tasty option is plain Greek yogurt with chives. (Daiya also offers an equally delicious dairy-free and soy-free Greek yogurt!)
- Combine grated cauliflower and salt in bowl and let it sit for 20 mins.
- Squeeze out excess water with paper towel.
- Combine ingredients into the bowl of cauliflower.
- Form into 6 patties and place on parchment lined baking sheet.
- Bake at 400 degrees F for 35-40 mins or until golden around edges.
- Serve with your favorite dipping sauce or use as bread replacement