Homemade mash of sweet potatoes & broccoli + garlic & onion And Cauliflower + onion + garlic Gratin

Homemade mash of sweet potatoes & broccoli (with garlic & onion)(serves 4 person) Preparation time : 20 min

1. 200g sweet potato.
2. 200g broccoli  cut into florets

• Peel the sweet potato and cut in four, put the sweet potato into a saucepan, cover with boiling water and cook for about 12 minutes until tender.
• Meanwhile steam the broccoli until tender (about 5 minutes) or boil it until tender
• Drain the sweet potato and mash together with the broccoli, knob of butter, milk, grated garlic or finely chopped (a few pieces) and finely chopped onion (one onion) and a little bit of grated cheese.

Et Voila !

Did you know ? Broccoli and cauliflower both contain vitamin C. Your body needs vitamin C to maintain a range of tissues. Without sufficient vitamin C, you cannot produce the structural protein collagen, leading to a breakdown of your blood vessel, skin, tooth and bone tissue.

Add more cauliflower and broccoli to your diet to boost your vitamin K -- or phylloquinone -- intake. Vitamin K plays a role in bone development, helping your bone cells produce proteins required for the formation of new mineralised bone tissue. It's primary role in your body, however, involves clot formation.  read more > http://healthyeating.sfgate.com/benefits-cauliflower-broccoli-4162.html 

Cauliflower + onion + garlic  Gratin (serves 4 person)

Preparation time + baking : 60 min

1. Preheat oven to 400 degresC
2. Wash and pre-cook 1/2 cauliflower in steamer or boil it until slightly soft
3. Once slightly soft, drain and collect cauliflower.
4. Butter up / spray the oven dish
5. Dispose cauliflower florets evenly on the cooking dish
6. add a little bit of hot milk with grated cheese, grated garlic and finely chopped onion mix and sprinkle grated cheese all over florets 
7.  coat cauliflower with cooking spray. 
8. Sprinkle with Salt / pepper
9. Bake for 25 to 30 minutes, until the top is browned. 

Serve hot or at room temperature.

Et voila !

Remember to visit >>> http://aemhealthandfitness.com/services-for-adults/