Are you hankering for fresh potato salad but find it too
painstaking to make? This Creamy Keto “Potato” Salad
from Ruled.me
[RS1] 
is the perfect dish to satisfy your cravings! This recipe swaps starchy
potatoes for hearty cauliflower, drenching it in a creamy salad dressing made
from wholesome ingredients.

It’s absolutely quick and easy to create. What makes it even
better than a real potato salad is that it has fewer carbohydrates but is still
rich in valuable nutrients. You can enjoy it on its own or serve it as a
refreshing side dish to a savory main course. Either way, it’s a dish that you
and your family will surely enjoy.

Ingredients:

1 large cauliflower

1/4 cup organic sour cream

1/2 cup homemade mayonnaise[RS2] 

2 tablespoons white vinegar

1 tablespoon mustard

1 teaspoon celery seeds

1/4 teaspoon salt

4 large free-range eggs, hard-boiled

1/2 cup celery, diced

1 teaspoon fresh dill

2 stalks green onions, thinly sliced

Procedure:

1.      
Prepare the cauliflower by cutting the head into
bite-sized florets and steaming until the cauliflower is only slightly tender,
about five to seven minutes. Set aside to cool.

2.      
Peel the eggs and reserve two yolks; dice the
remainder and set aside.

3.      
Make the dressing by whisking together sour
cream, mayonnaise, vinegar, mustard, celery seed and salt.

4.      
Mash the two reserved yolks in the cream mixture
and whisk until very smooth.

5.      
Add the cooled cauliflower, diced eggs, celery,
onion and dill. Stir to coat.

6.      
Refrigerate for about one hour to completely
cool the cauliflower and allow the flavors to meld together. Garnish with green
onions and serve cold.

The Nourishing Power
of Cauliflower

Cauliflower is a cruciferous vegetable that can be used in
almost every type of dish, whether it’d be for crunchy snacks or quirky
desserts. Aside from its versatility, cauliflower also boasts an impressive
array of nutritional content, some of which include[AMDN3] :

Vitamin
C

 

A 100-gram serving of cauliflower
provides 77 percent of your recommended daily intake for vitamin C, a
water-soluble vitamin that’s known for its
antioxidant effects.

 

Vitamin C may also help promote good heart health, strengthen the immune
system and prevent a variety of diseases, such as asthma, common cold and
osteoarthritis.
[AMDN4] 

Vitamin
K

 

Cauliflower contains a good amount of vitamin
K, which is essential for your skeletal and cardiovascular system, as it
helps direct calcium into your bones and prevents it from going into your
heart.
[AMDN5] 

B
Vitamins

 

Cauliflower is a good source of
thiamin, riboflavin,
niacin and vitamin B6. These B vitamins may help improve your brain health and
cognition.

 

They may also help reduce your risk of developing psychiatric problems and
mood disorders.
[AMDN6] 

Magnesium

 

A hundred grams of cauliflower provide
approximately 4 percent of your recommended daily intake for magnesium.[1]

 

This mineral is vital for numerous
physiological processes, including the relaxation of blood vessels, formation
of bones and teeth, creation of energy molecules and stabilization of heart
movement.
[AMDN7] 

Potassium

 

Consuming 100 grams of cauliflower
provides 9 percent of your recommended daily intake for potassium,[2]
a mineral that plays an essential role in the chemical and electrical processes of
your body.

 

Potassium also helps maintain proper muscle
contraction, regulate body fluids, balance blood sugar levels and lower blood
pressure.
[AMDN8] 

Fiber

 

A cup of cauliflower contains 3 grams
of fiber,[3]
which may
help improve your gut microbiome, boost your immune health and curb your
appetite.

 

Consuming high amounts of fiber may also help prevent digestive problems,
such as constipation and inflammatory bowel diseases (IBD).
[AMDN9] 

 

Cauliflower is also rich in indole-3-carbinol and sulforaphane,
which may help inhibit the development of cancer of the prostate, ovaries and
cervix, based on several studies.
[AMDN10] [4]

The Merits of Celery
and Its Seeds

You’re probably familiar with celery leaves and stalks, since they’re
often added to different dishes for their aromatic flavor. But did you know
that celery seeds taste similar to the other edible parts of this plant and may
be used as an ingredient too?

While these seeds
are not well-known for their culinary uses, they’re a popular therapeutic plant
in Ayurvedic medicine, since they’re believed to help improve cardiovascular
health, lower blood pressure levels, relieve inflammation and reduce muscle
spasms, among others.

Whichever part of
celery you decide to incorporate into your meal, rest assured that you’ll get
plenty of vitamins and minerals from it, such as:

Vitamin A

Folate

Potassium

Vitamin K

Copper

Phosphorus

Magnesium

Manganese

Calcium

 

Celery is also an
excellent source of the flavonoids zeaxanthin
[AMDN11] , lutein [AMDN12] and beta-carotene[AMDN13] , all of which may be beneficial for your
eye health and immune function. It contains high amounts of fiber as well, which
helps improve your digestive health.
[AMDN14] 

Check Out the Other
Health Benefits of This Salad

In addition to cauliflower and celery, here are some of the
other valuable ingredients in this salad and their benefits to your well-being:

·        
Dill:
This herb contains high amounts of vitamins and minerals, including vitamin A,
vitamin C, manganese, folate and iron. It’s also a good source of flavonoids,
particularly kaempferol and vicenin.
[AMDN15] 

 

·        
Onions:
Onions are rich in allium and allyl proply disulphide, which are phytochemicals
that may help fight cancer and diabetes. Onions also contain quercetin, an
antioxidant flavonoid that may help prevent cancer and diabetes, as well as
inflammation.
[AMDN16] 

 

·        
Mustard:
This condiment is made from mustard seeds, which contain a cancer-fighting
compound known as allyl isothiocyanate (AITC). This compound turns into
glutathione once it’s absorbed by the liver, which in turn maximizes the
performance of other antioxidants in your body, including vitamin C and E,
CoQ10 and alpha-lipoic acid.
[AMDN17] 

When It Comes to Eggs,
Free-Range Are Your Best Bet

Eggs contain
healthy fats, carotenoids and essential amino acids, all of which may help
improve your overall health from the inside out.

It’s important to
note, though, that not all eggs are the same. Those that come from
concentrated animal feeding operations
(CAFOs)
are usually
inferior in terms of nutrition, not to mention they’re at a higher risk of
being contaminated with salmonella.

If you want to
reap all the flavors and health benefits that eggs have to offer, make sure you
get them from trusted organic sources. You can easily find organic, pastured
eggs in farmers markets and local health food stores.
[AMDN18] 

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