February ROTM

Your mother was right,
you should “EAT your VEGETABLES!”
Here are some fun and delicious new ways to prepare them.

Mashed Cauliflower

1 head cauliflower, cleaned and separated into florets
Skim milk and water, to cover
5 T reduced fat cream cheese
Salt and pepper to taste

Place cut up cauliflower into large stock pot and cover with half milk and half water. Cook at a simmer until tender (about 30 minutes.) Drain well. Mash with potato masher with cream cheese. Whip until creamy. Season to taste.

Makes about 2 cups (depending on size of cauliflower head). Serving size – ½ cup
47 calories, 3 g fat, 3 g carbohydrate, 3 g protein


Roasted Baby Carrots

2 teaspoon olive oil
1 T chopped fresh or 1 teaspoon dried thyme leaves
¼ teaspoon garlic salt
1/8 teaspoon pepper
1 – 16 oz bag baby carrots

Heat oven to 425 degrees. Mix all ingredients in large bowl, tossing to coat. Spread carrots into 13 X 9” pan. Bake uncovered 35-40 minutes or until carrots are tender, stirring about halfway through baking time.

Serving size – ½ cup
70 calories, 3 g fat, 12 g carbohydrate, 3 g fiber, 1 g protein


Not only are vegetables naturally low in calories yet high in fiber, vitamins and minerals, but they may reduce the risk for certain types of cancer, heart disease and several other illness.