By: Sheila Kun RN, BA, BSN, MS

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(An abstract from BYU)

Schools are back in session and parents are running out of ideas to prepare meals. Here is what I can do to help; I will offer you a few simple recipes in September from my friend’s book – “The Everything guide to the Insulin Resistance Diet.”  Jodi Dalyai, MS, RD, CDCES and her colleague Marie Feldman, RD, CDCES wrote this excellent book with many good recipes. I will share with you a few of my picks.

Roasted Garlic Mashed Potatoes

Combining steamed cauliflower with mashed potatoes allows you to increase your portion size without significantly changing the flavor of the mashed potatoes.

¾ pound russet potatoes, peeled and quartered
2 cups chopped cauliflower
4 cloves roasted garlic, peeled
1 small yellow onion, peeled and chopped
¼ cup buttermilk
2 tablespoons nonfat cottage cheese
2 teaspoons unsalted butter
½ teaspoon sea salt
¼ teaspoon ground black pepper

1. Fill a medium saucepan 2/3 full with water, cover, and bring to a boil over high heat. Add potatoes and boil uncovered until tender, about 15 minutes. Drain potatoes and transfer to a large mixing bowl.
2. Meanwhile, heat 1” water in a medium saucepan with a steamer insert over high heat until boiling. Reduce heat to low, place cauliflower in steamer, cover, and steam 5 minutes. Remove cauliflower from steamer with a slotted spoon and transfer to bowl with potatoes.
3. Add garlic, onion, buttermilk, cottage cheese, butter, salt, and pepper to bowl. Use an electric beater to whip until fluffy. Serve immediately.

The above recipe is for 4 servings.

Hope you enjoy Jodi’s recipe.

Your homework from the Care Ministry this week: design a daily exercise program that is suitable for you.

Love to hear from you: kunlouis@gmail.com