Who knew cauliflower was such a flexible vegetable? When ready the suitable approach mashed cauliflower has an analogous texture to common mashed potatoes with a candy, buttery style. Add a bit of garlic and garnish with inexperienced onions and so they style even higher!
I occur to like potatoes, however most of us are getting approach 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 facet dish for Christmas or different holidays. We additionally prefer it for a wholesome household dinner any night time of the week. They’re naturally gluten-free, low-carb, and keto.
Why Eat Cauliflower “Potatoes” As a substitute?
Potato has some dietary advantages and a baked potato beats processed Frankenstein “meals” each time. Nonetheless, it could possibly’t high 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, as compared? A mere 5 grams. We want carbohydrates for vitality, however too many can work towards us. These keto “potatoes” defend 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 nicely however ranks a lot decrease (higher). When natural isn’t accessible, cauliflower is a more sensible choice.
- 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 (in case you eat the pores and skin). Then again, cauliflower does provide a extra balanced amino acid profile.
- Nutrient Dense – It’s true potatoes pack quite a lot of vitamin C and a superb quantity of B6, potassium, and iron. Nonetheless, only a cup of cauliflower has virtually 30 mg extra vitamin C than a potato, comparable ranges of B6 and folate, and an additional dose of vitamin Ok. To offer potatoes their due, they’re larger in potassium than cauliflower … once more, provided that you eat the pores and skin.
So tips on how to win your loved ones over to this better-for-you mashed cauli-potato?
How you can Make the Finest Cauliflower Mashed Potatoes (Youngsters Will Eat!)
That is one substitute I feel really tastes higher than the unique! A buddy made these for her husband and he even didn’t understand it was cauliflower. Veggies for the win! If it’s your first time remodeling cauliflower right into a “potato” facet dish,” including cheese and additional taste turns them into one thing scrumptious.
Most youngsters gained’t flinch on the distinction, and you may relaxation joyful realizing you’re squeezing in additional vitamins. High 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 need to use 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 take advantage of garlic powder to season my cauliflower potatoes. You may as well use contemporary, minced garlic cloves. To essentially ramp up the flavour strive roasted garlic as an alternative! 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 of protein.
Right here’s tips on how to make cauliflower mashed potatoes which might be actually 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 feel they’re even higher than common mashed potatoes!
- 1 massive head contemporary cauliflower (OR 1-2 baggage of frozen cauliflower)
- ¼ cup unsalted butter
- 2 TBSP cream cheese (or bitter cream, optionally available)
- 2 TBSP Parmesan cheese (grated, optionally available)
- 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 contemporary head of cauliflower, roughly chop it into uniform, massive cauliflower florets. Cauliflower rice will even work however it cooks a lot sooner.
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In a big pot, deliver 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 nicely.
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Switch cooked cauliflower to a big bowl and add butter and optionally available cream cheese or bitter cream and Parmesan cheese.
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Use an immersion blender or hand mixer to mix till easy and creamy. That is an important 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 contemporary chopped parsley or contemporary chives if desired.
Vitamin Information
Mashed Cauliflower Potatoes Recipe
Quantity Per Serving (0.75 cup)
Energy 116
Energy from Fats 90
% Day by 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%
* % Day by 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 individual? Try my 90-second video tutorial right here:
Suggestions for Success
Should you’ve tried making mashed cauliflower potatoes earlier than and didn’t love the consequence, don’t be afraid to strive once more utilizing the next suggestions:
- Make sure you drain the cooked cauliflower nicely and squeeze out any further liquid earlier than the mashing and whipping step
- Don’t simply mash, whip! My most popular technique is an immersion blender proper within the pot to get the “potatoes” good and ethereal.
- Costume it up! High with grass-fed butter, crumbled bacon, shredded cheese, and/or contemporary 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 of coconut milk to loosen up the feel would most likely work nicely. (p.s. Should you’re suspicious about “flavored” coconut oil right here’s one clarification.)
How you can Make Mashed Cauliflower Potatoes within the On the spot Pot
After I first posted this recipe I obtained just a few questions on why I boil the cauliflower as an alternative of steaming to protect vitamins. I get one of the best texture outcomes getting ready the cauliflower this fashion, however so long as you begin with tender (however not overcooked and mushy) cauliflower, just about any cooking technique will work. (I take it again … no microwaving!)
The On the spot Pot is a good resolution to this debate and really does an amazing job of preserving vitamins. Should you’re new to it, right here’s the place I weigh in on my favourite On the spot Pot mannequin and cooking suggestions!
Possibility for On the spot Pot:
- Wash and quarter cauliflower, eradicating leaves and stem.
- Add steamer/trivet basket to On the spot Pot together with 1 cup water.
- Add cauliflower items.
- Set to guide excessive stress for 4 minutes.
- Manually vent/launch stress.
- Open, drain, and take away inside basket.
- Gently squeeze any remaining liquid out of the cauliflower and return to the pot.
- Add different elements and whip till creamy!
Will you do that mashed cauliflower recipe as an alternative of mashed potatoes? Should you’re a mashed cauliflower believer, have any tricks to share? Please let me know within the feedback!