Who knew cauliflower was such a flexible vegetable? When cooked the best approach, mashed cauliflower has a texture just like common mashed potatoes and a candy, buttery style. Including somewhat garlic and garnishing with inexperienced onions makes it much more scrumptious.
I occur to like potatoes, however most individuals have an excessive amount of starchy white meals (French fries anybody?) of their diets. This mashed cauliflower recipe (I name it “Faux Begin”) is the right aspect dish for Christmas or every other vacation. Take pleasure in anytime for a wholesome household dinner. They’re naturally gluten-free, low-carb, and keto.
Why eat cauliflower “potatoes”?
Potatoes have a number of dietary advantages, and baked potatoes persistently outperform processed Frankenstein “meals.” Nonetheless, nothing beats cauliflower from a well being standpoint.
This is why cauliflower guidelines.
- It is low carb – A small potato incorporates over 20 grams of carbohydrates. What about cauliflower in comparison with that? Solely 5 grams. We want carbohydrates for vitality, however an excessive amount of can have destructive results on the physique. These keto “potatoes” defend your blood sugar ranges and forestall insulin spikes that may negatively impression your well being.
- Pesticide discount – Potatoes rank excessive on the meals checklist large amounts of pesticides were sprayed. To be truthful, non-organic cauliflower can be included within the checklist, however ranks a lot decrease (and higher). If natural is just not accessible, cauliflower is an effective selection.
- Balanced protein and fiber – White potatoes appear to be the winner right here, as they include a couple of tenths of a gram extra protein than cauliflower, and about the identical quantity of fiber (in the event you eat the pores and skin). Cauliflower, then again, gives a extra balanced amino acid profile.
- Nutrient wealthy – It’s true that potatoes are wealthy in vitamin C, vitamin B6, potassium, and iron. Nonetheless, one cup of cauliflower incorporates about 30 mg extra vitamin C than potatoes, related ranges of vitamin B6 and folate, and further vitamin Ok. Once more, it is simply that potatoes naturally have extra potassium than cauliflower. In case you eat the pores and skin.
So how are you going to promote this wholesome mashed cauli potato to your loved ones?
Tips on how to make the perfect cauliflower mashed potatoes (even the children will eat them!)
That is a kind of alternate options that I feel really tastes higher than the unique. A buddy made these for her husband and he did not even notice it was cauliflower. Greens for victory! If it is your first time turning cauliflower right into a “potato” aspect dish, including cheese and extra taste will make it scrumptious.
Most youngsters aren’t intimidated by the distinction and may relaxation straightforward understanding they’re getting additional vitamins. Prime it with melted cheese and even probably the most cussed vegetable haters may give it a strive. It is also scrumptious to eat with this Marie Mee Hen dish. By the best way, we additionally love utilizing cauliflower to make Paleo “rice”.
For normal mashed potatoes, you should utilize a meals processor or potato masher. Cauliflower is just not starchy, so it must be blended to get a creamy texture.
taste choices
More often than not, I exploit garlic powder to season my cauliflower potatoes. You can even use freshly minced garlic. For much more taste, strive roasted garlic as a substitute. Alternatively, fry minced garlic in olive oil over low warmth till aromatic.
In order for you creaminess, add Parmesan cheese and cream cheese or bitter cream. Greek yogurt additionally works, offering good acidity and a little bit of protein.
This is tips on how to make cauliflower mashed potatoes which might be actually visitor (and kid-worthy).
mashed cauliflower potatoes recipe
These creamy cauliflower “mashed potatoes” are a nutritious, tacky consolation meals. Because it makes use of buttery cauliflower, I feel it tastes higher than common mashed potatoes!
- 1 huge head recent cauliflower (or 1-2 luggage of frozen cauliflower)
- 1/4 cup unsalted butter
- 2 TBSP cream cheese (or bitter cream, in the event you want)
- 2 TBSP parmesan cheese (grated, non-obligatory)
- 1/4 teaspoon garlic powder (non-obligatory or 2-3 cloves of garlic, minced)
- salt (to style)
- black pepper (to style)
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If utilizing recent cauliflower heads, coarsely chop into uniform, massive cauliflower florets. You can even use cauliflower rice, however it cooks a lot quicker.
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Deliver a number of quarts of water to a boil in a big pot.
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Add cauliflower and cook dinner till fork-tender.
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Drain effectively.
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Switch the cooked cauliflower to a big bowl and add the butter and non-obligatory cream cheese or bitter cream and Parmesan cheese.
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Mix utilizing an immersion blender or hand mixer till clean and creamy. That is a very powerful step…the cauliflower chunks are a giveaway!
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If desired, sprinkle the cauliflower puree with extra cheese and serve heat.
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If desired, garnish the cauliflower mash with chopped recent parsley or recent chives.
Dietary data desk
mashed cauliflower potatoes recipe
Quantity per serving (0.75 cup)
calorie 116
fats 90 energy
% each day worth*
fats 10g15%
6g saturated fats38%
Trans fatty acids 0.3g
Polyunsaturated fats 0.4g
3g monounsaturated fats
ldl cholesterol 26mg9%
sodium 459mg20%
potassium 298mg9%
carbohydrates 5g2%
Dietary fiber 2g8%
2g sugar2%
protein 3g6%
vitamin A 314IU6%
vitamin C 46mg56%
calcium 48mg5%
iron 0.4mg2%
*% each day consumption relies on a 2000 calorie food plan.
Retailer in an hermetic container within the fridge and reheat leftovers on the range.
Extra of a visible individual? Take a look at my 90 second video tutorial right here:
ideas for achievement
In case you tried making mashed cauliflower earlier than and did not just like the end result, do not hesitate to strive it once more with the following pointers.
- Be sure you drain the cooked cauliflower effectively and squeeze out any extra liquid earlier than mashing and whisking.
- Do not simply crush it, whip it! My favourite technique is to run an immersion blender contained in the pot to make the “potatoes” good and ethereal.
- Please gown up! Prime with grass-fed butter, crumbled bacon, shredded cheese, and recent or dried herbs.
Dairy-free mashed cauliflower
I hold this recipe dairy-free (simply my opinion on this), however including butter-flavored coconut oil from a good model and somewhat coconut milk to lighten the feel will assist. , it’ll most likely work. (P.S. When you have any questions on “flavored” coconut oil, Here is one explanation.)
Tips on how to make mashed cauliflower potatoes within the On the spot Pot
Once I first posted this recipe, I had some questions on why I boiled the cauliflower as a substitute of steaming it to protect its vitamin. Cooking cauliflower this manner provides you with the perfect texture, however nearly any cooking technique will work so long as you begin with cauliflower that’s tender (however not overcooked and mushy). (I will take it house…you’ll be able to’t use the microwave!)
The On the spot Pot is a superb resolution to this debate and really does an excellent job of preserving vitamins. In case you’re new, listed below are a few of my favourite On the spot Pot fashions and cooking ideas.
On the spot Pot choices:
- Wash and quarter the cauliflower and take away the leaves and stems.
- Add the steamer/trivet basket to the On the spot Pot together with 1 cup of water.
- Add cauliflower items.
- Set to guide excessive stress for 4 minutes.
- Manually launch/relieve stress.
- Open, drain and take away the interior basket.
- Gently squeeze any remaining liquid from the cauliflower and return to the pot.
- Add the opposite substances and whisk till creamy!
Why not do this mashed cauliflower recipe as a substitute of mashed potatoes? In case you’re a mashed cauliflower believer, do you’ve got any tricks to share? Tell us within the feedback!
