Who knew cauliflower was such a flexible vegetable? When ready the correct method 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 method too many starchy white meals in our weight loss plan (fries anybody?). This cauliflower mashed potatoes recipe (or “fauxtatoes” as I wish to name it) is a superb 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’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, compared? A mere 5 grams. We want carbohydrates for vitality, however too many can work in opposition to 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 checklist of meals closely sprayed with pesticides. In equity, non-organic cauliflower is on the checklist as nicely however ranks a lot decrease (higher). When natural isn’t out there, cauliflower is a more sensible choice.
- Balanced Protein and Fiber – A white potato seems to win this one, with a number of tenths of a gram extra protein than cauliflower and about the identical quantity of fiber (when you eat the pores and skin). Alternatively, cauliflower does supply a extra balanced amino acid profile.
- Nutrient Dense – It’s true potatoes pack a variety of vitamin C and a very good 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 Ok. To present potatoes their due, they’re increased in potassium than cauliflower … once more, provided that you eat the pores and skin.
So the way to win your loved ones over to this better-for-you mashed cauli-potato?
How you can Make the Finest Cauliflower Mashed Potatoes (Children Will Eat!)
That is one substitute I believe truly tastes higher than the unique! A good friend 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 further taste turns them into one thing scrumptious.
Most children received’t flinch on the distinction, and you may relaxation completely satisfied understanding you’re squeezing in further 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 Hen dish. By the way, we love to make use of cauliflower to make Paleo “rice” too.
With common mashed potatoes you should 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 can too use recent, 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 offers it a pleasant tang and a bit protein.
Right here’s the way to 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 giant head recent cauliflower (OR 1-2 luggage 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 recent head of cauliflower, roughly chop it into uniform, giant cauliflower florets. Cauliflower rice may even work nevertheless it cooks a lot quicker.
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In a big pot, deliver a number of 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 a very powerful step … chunks of cauliflower are a giveaway!
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Sprinkle the cauliflower puree with further cheese if desired and serve heat.
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Garnish the cauliflower mash with recent chopped parsley or recent chives if desired.
Vitamin Details
Mashed Cauliflower Potatoes Recipe
Quantity Per Serving (0.75 cup)
Energy 116
Energy from Fats 90
% Every 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 Every day Values are based mostly on a 2000 calorie weight loss plan.
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
In the event you’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 suggestions:
- Be sure you drain the cooked cauliflower nicely and squeeze out any extra liquid earlier than the mashing and whipping step
- Don’t simply mash, whip! My most popular methodology is an immersion blender proper within the pot to get the “potatoes” good and ethereal.
- Gown 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 tackle 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 nicely. (p.s. In the event you’re suspicious about “flavored” coconut oil right here’s one rationalization.)
How you can Make Mashed Cauliflower Potatoes within the Immediate Pot
After I first posted this recipe I bought a number of 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 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 Immediate Pot is a superb answer to this debate and really does a terrific job of preserving vitamins. In the event you’re new to it, right here’s the place I weigh in on my favourite Immediate Pot mannequin and cooking suggestions!
Possibility for Immediate Pot:
- Wash and quarter cauliflower, eradicating leaves and stem.
- Add steamer/trivet basket to Immediate Pot together with 1 cup water.
- Add cauliflower items.
- Set to handbook excessive stress for 4 minutes.
- Manually vent/launch stress.
- Open, drain, and take away internal 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 this mashed cauliflower recipe as an alternative of mashed potatoes? In the event you’re a mashed cauliflower believer, have any tricks to share? Please let me know within the feedback!
