Do you know that when ready accurately, mashed cauliflower has a really related texture to mashed potatoes, to not point out a candy and buttery style?
I occur to like potatoes, however most of us within the U.S. are getting approach too many starchy white meals in our weight loss program anyway. (Fries anybody?)
This cauliflower mashed potatoes recipe (or “fauxtatoes” as I prefer to name it) is a good aspect dish for Thanksgiving or different holidays, or for a wholesome household dinner any night time of the week.
Why Eat Mashed Cauliflower (As an alternative of Mashed Potatoes)?
Completely, a potato has some dietary advantages and a baked potato beats processed Frankenstein “meals” each time. Nonetheless, it will probably’t prime cauliflower from a well being perspective.
Right here’s why cauliflower guidelines:
- Decrease Carbohydrate Load – In accordance with the USDA web site, one small potato incorporates over 20 grams of carbohydrates. Cauliflower, as compared? A mere 5.three grams. We completely want carbohydrates for power, however consuming too many can work towards us.
- 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 accessible, cauliflower is a better option.
- 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 (should you eat the pores and skin). Alternatively, 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 incorporates virtually 30 mg extra vitamin C than a potato, comparable ranges of B6 and folate, and an additional dose of vitamin Okay. (To present potatoes their due, they’re larger in potassium than cauliflower … once more, provided that you eat the pores and skin.)
So the right way to win your loved ones over to this better-for-you mashed potato different?
Right here’s how:
Learn how to Make Excellent Mashed Cauliflower Potatoes (Children Will Eat!)
That is one substitute that I believe truly tastes higher than the unique recipe! In actual fact, a buddy made these for her husband and he even didn’t notice it was truly cauliflower. Veggies for the win!
Most youngsters received’t flinch on the distinction, and you’ll relaxation joyful realizing you might be squeezing in additional vitamins. Prime with melted cheese and even probably the most adamant of veggie haters will give it a attempt.
Right here’s the right way to make it visitor (and child) worthy:
Mashed Cauliflower Potatoes Recipe
A extra nutritious model of mashed potatoes made with buttery cauliflower as an alternative!
- 1-2 heads of contemporary cauliflower, roughly chopped into uniform, massive items (or 1-2 baggage of frozen)
- four TBSP butter
- 2 TBSP cream cheese or bitter cream (optionally available)
- 2 TBSP or extra parmesan, grated (optionally available)
- Salt, pepper, garlic powder, and different spices to style
- Carry a pair quarts of water to a boil in a big pot or pan.
- Add cauliflower and cook dinner till tender. (I suppose you would additionally use a microwave, however I’ve by no means tried since we do not have one and do not use them!)
- Drain nicely. Switch cooked cauliflower to massive bowl and add butter and optionally available bitter cream (or cream cheese) and parmesan.
- Use immersion blender or hand mixer to mix till easy and creamy. That is a very powerful step … chunks of cauliflower are a giveaway!
- Sprinkle with additional cheese (if desired) and serve heat. Prime with contemporary chopped parsley or chives for a pleasant garnish!
Choice for Instantaneous Pot:
- Wash and quarter cauliflower, take away leaves and stem.
- Add steamer/trivet basket to Instantaneous Pot together with 1 cup water. Add cauliflower items.
- Set to guide excessive stress for four minutes.
- Manually vent/launch stress. Open, drain, and take away interior basket.
- Gently squeeze any remaining liquid out of cauliflower and return to pot.
- Add different components and whip till creamy!
Serving Dimension three/four cup
Quantity Per Serving
% Day by day Worth
Whole Fats 7.three g
Saturated Fats four.Eight g
Ldl cholesterol 19 mg
Sodium 48 mg
Whole Carbohydrates three.6 g
Dietary Fiber 1.7 g
Sugars 1.6 g
Protein 2 g
* % Day by day Values are based mostly on a 2,00zero calorie weight loss program. Your each day values could also be larger or decrease relying in your calorie wants.
Extra of a visible individual? Try my 90-second video tutorial right here:
Ideas for Success
Should you’ve tried making mashed cauliflower potatoes earlier than and didn’t love the consequence, don’t be afraid to attempt once more utilizing the next ideas:
- Remember to 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 contemporary or dried herbs.
Mashed Cauliflower Variations
Dairy Free Mashed Cauliflower
I haven’t personally made this recipe dairy-free (right here’s my tackle that), however respected manufacturers of butter-flavored coconut oil together with just a little 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 rationalization.)
Instantaneous Pot and Different Cooking Choices
Once 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 the most effective 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 methodology will work. (I take it again … no microwaving!)
p.s. The Instantaneous Pot is a good resolution to this debate and truly does an excellent job of preserving vitamins. Should you’re new to it, right here’s the place I weigh in on my favourite Instantaneous Pot mannequin and cooking ideas!
Will you do this 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!