Who knew cauliflower was such a flexible vegetable? When ready the fitting means mashed cauliflower has an analogous texture to common mashed potatoes with a candy, buttery style. Add a bit garlic and garnish with inexperienced onions and so they style even higher!
I occur to like potatoes, however most of us are getting means too many starchy white meals in our weight loss program (fries anybody?). This cauliflower mashed potatoes recipe (or “fauxtatoes” as I prefer to name it) is a good aspect dish for Christmas or different holidays. We additionally prefer it for a wholesome household dinner any evening of the week. They’re naturally gluten-free, low-carb, and keto.
Why Eat Cauliflower “Potatoes” As an alternative?
Potato has some dietary advantages and a baked potato beats processed Frankenstein “meals” each time. Nonetheless, it could actually’t prime cauliflower from a well being perspective.
Right here’s why cauliflower guidelines:
- They’re Low Carb – A small potato has over 20 grams of carbs. Cauliflower, compared? A mere 5 grams. We’d like carbohydrates for power, however too many can work in opposition to us. These keto “potatoes” shield blood sugar ranges and stop insulin spikes that take a toll on well being.
- Fewer Pesticides – Potatoes rank excessive on the listing of meals closely sprayed with pesticides. In equity, non-organic cauliflower is on the listing as properly however ranks a lot decrease (higher). When natural isn’t out there, cauliflower is a better option.
- Balanced Protein and Fiber – A white potato seems to win this one, with just a few tenths of a gram extra protein than cauliflower and about the identical quantity of fiber (if you happen to eat the pores and skin). Then again, cauliflower does provide a extra balanced amino acid profile.
- Nutrient Dense – It’s true potatoes pack lots of vitamin C and quantity of B6, potassium, and iron. Nonetheless, only a cup of cauliflower has nearly 30 mg extra vitamin C than a potato, comparable ranges of B6 and folate, and an additional dose of vitamin Okay. To offer potatoes their due, they’re greater in potassium than cauliflower … once more, provided that you eat the pores and skin.
So how one can win your loved ones over to this better-for-you mashed cauli-potato?
Learn how to Make the Finest Cauliflower Mashed Potatoes (Youngsters Will Eat!)
That is one substitute I believe really tastes higher than the unique! A buddy made these for her husband and he even didn’t notice it was cauliflower. Veggies for the win! If it’s your first time reworking cauliflower right into a “potato” aspect dish,” including cheese and further taste turns them into one thing scrumptious.
Most children gained’t flinch on the distinction, and you’ll relaxation comfortable realizing you’re squeezing in additional vitamins. Prime with melted cheese and even essentially the most adamant veggie haters will give it a strive. It additionally tastes scrumptious served with this Marry Me Rooster dish. By the way, we love to make use of cauliflower to make Paleo “rice” too.
With common mashed potatoes you should utilize a meals processor or potato masher. Since cauliflower isn’t starchy it wants blended for a creamier texture.
Taste Choices
More often than not I exploit garlic powder to season my cauliflower potatoes. It’s also possible to use recent, minced garlic cloves. To essentially ramp up the flavour strive roasted garlic as a substitute! Or just saute chopped garlic in olive oil over low warmth till aromatic.
For creaminess, I add Parmesan cheese and cream cheese or bitter cream. Greek yogurt additionally works and provides it a pleasant tang and a bit protein.
Right here’s how one can make cauliflower mashed potatoes which are really visitor (and child) worthy:
Mashed Cauliflower Potatoes Recipe
These creamy cauliflower “mashed potatoes” are a tacky consolation meals with a nutritious kick. Made with buttery cauliflower, I believe they’re even higher than common mashed potatoes!
- 1 massive head recent cauliflower (OR 1-2 luggage of frozen cauliflower)
- ¼ cup unsalted butter
- 2 TBSP cream cheese (or bitter cream, non-compulsory)
- 2 TBSP Parmesan cheese (grated, non-compulsory)
- ¼ tsp garlic powder (to style OR 2-3 garlic cloves, minced)
- salt (to style)
- black pepper (to style)
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If utilizing a recent head of cauliflower, roughly chop it into uniform, massive cauliflower florets. Cauliflower rice will even work but it surely cooks a lot sooner.
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In a big pot, convey just a few quarts of water to a boil.
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Add cauliflower and prepare dinner till fork tender.
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Drain properly.
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Switch cooked cauliflower to a big bowl and add butter and non-compulsory cream cheese or bitter cream and Parmesan cheese.
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Use an immersion blender or hand mixer to mix till clean and creamy. That is crucial step … chunks of cauliflower are a giveaway!
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Sprinkle the cauliflower puree with additional cheese if desired and serve heat.
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Garnish the cauliflower mash with recent chopped parsley or recent chives if desired.
Vitamin Information
Mashed Cauliflower Potatoes Recipe
Quantity Per Serving (0.75 cup)
Energy 116
Energy from Fats 90
% Each day Worth*
Fats 10g15%
Saturated Fats 6g38%
Trans Fats 0.3g
Polyunsaturated Fats 0.4g
Monounsaturated Fats 3g
Ldl cholesterol 26mg9%
Sodium 459mg20%
Potassium 298mg9%
Carbohydrates 5g2%
Fiber 2g8%
Sugar 2g2%
Protein 3g6%
Vitamin A 314IU6%
Vitamin C 46mg56%
Calcium 48mg5%
Iron 0.4mg2%
* P.c Each day Values are primarily based on a 2000 calorie weight loss program.
Retailer in an hermetic container within the fridge and reheat any leftovers on the stovetop.
Extra of a visible particular person? Take a look at my 90-second video tutorial right here:
Ideas for Success
For those who’ve tried making mashed cauliflower potatoes earlier than and didn’t love the outcome, don’t be afraid to strive once more utilizing the next ideas:
- Remember to drain the cooked cauliflower properly and squeeze out any further liquid earlier than the mashing and whipping step
- Don’t simply mash, whip! My most well-liked methodology is an immersion blender proper within the pot to get the “potatoes” good and ethereal.
- Costume it up! Prime with grass-fed butter, crumbled bacon, shredded cheese, and/or recent or dried herbs.
Dairy Free Mashed Cauliflower
I haven’t made this recipe dairy-free (right here’s my take on that), however respected manufacturers of butter-flavored coconut oil together with a bit coconut milk to loosen up the feel would in all probability work properly. (p.s. For those who’re suspicious about “flavored” coconut oil right here’s one clarification.)
Learn how to Make Mashed Cauliflower Potatoes within the Prompt Pot
After I first posted this recipe I bought just a few questions on why I boil the cauliflower as a substitute of steaming to protect vitamins. I get the perfect texture outcomes making ready the cauliflower this manner, however so long as you begin with tender (however not overcooked and mushy) cauliflower, just about any cooking methodology will work. (I take it again … no microwaving!)
The Prompt Pot is a good resolution to this debate and truly does an incredible job of preserving vitamins. For those who’re new to it, right here’s the place I weigh in on my favourite Prompt Pot mannequin and cooking ideas!
Choice for Prompt Pot:
- Wash and quarter cauliflower, eradicating leaves and stem.
- Add steamer/trivet basket to Prompt Pot together with 1 cup water.
- Add cauliflower items.
- Set to handbook excessive strain for 4 minutes.
- Manually vent/launch strain.
- Open, drain, and take away internal basket.
- Gently squeeze any remaining liquid out of the cauliflower and return to the pot.
- Add different substances and whip till creamy!
Will you do this mashed cauliflower recipe as a substitute of mashed potatoes? For those who’re a mashed cauliflower believer, have any tricks to share? Please let me know within the feedback!
