Who knew cauliflower was once any such flexible vegetable? When ready the best manner mashed cauliflower has a an identical texture to common mashed potatoes with a candy, buttery style. Upload just a little garlic and garnish with inexperienced onions they usually style even higher!
I occur to like potatoes, however maximum people are getting manner too many starchy white meals in our vitamin (fries any person?). This cauliflower mashed potatoes recipe (or “fauxtatoes” as I really like to name it) is a brilliant aspect dish for Christmas or different vacations. We additionally find it irresistible for a wholesome circle of relatives dinner any night time of the week. They’re naturally gluten-free, low-carb, and keto.
Why Consume Cauliflower “Potatoes” As an alternative?
Potato has some dietary advantages and a baked potato beats processed Frankenstein “meals” each and every time. Nonetheless, it could possibly’t best cauliflower from a well being point of view.
Right here’s why cauliflower laws:
They’re Low Carb – A small potato has over 20 grams of carbs. Cauliflower, when compared? An insignificant 5 grams. We’d like carbohydrates for power, however too many can paintings towards us. Those keto “potatoes” offer protection to blood sugar ranges and save you insulin spikes that take a toll on well being.
Fewer Insecticides – Potatoes rank prime at the checklist of meals heavily sprayed with pesticides. In equity, non-organic cauliflower is at the checklist as smartly however ranks a lot decrease (higher). When biological isn’t to be had, cauliflower is a better option.
Balanced Protein and Fiber – A white potato seems to win this one, with a couple of tenths of a gram extra protein than cauliflower and about the same quantity of fiber (for those who consume the surface). Alternatively, cauliflower does be offering a extra balanced amino acid profile.
Nutrient Dense – It’s true potatoes pack numerous diet C and a excellent quantity of B6, potassium, and iron. Nonetheless, only a cup of cauliflower has virtually 30 mg extra diet C than a potato, related ranges of B6 and folate, and an additional dose of diet Okay. To provide potatoes their due, they’re upper in potassium than cauliflower … once more, provided that you consume the surface.
So find out how to win your circle of relatives over to this better-for-you mashed cauli-potato?
Make the Very best Cauliflower Mashed Potatoes (Children Will Consume!)
That is one change I believe if truth be told tastes higher than the unique! A chum made those for her husband and he even didn’t know it was once cauliflower. Veggies for the win! If it’s your first time remodeling cauliflower right into a “potato” aspect dish,” including cheese and further taste turns them into one thing scrumptious.
Most youngsters gained’t recoil on the distinction, and you’ll relaxation glad figuring out you might be squeezing in additional vitamins. Most sensible with melted cheese or even essentially the most adamant veggie haters will give it a check out. It additionally tastes scrumptious served with this Marry Me Rooster dish. By the way, we adore to make use of cauliflower to make Paleo “rice” too.
With common mashed potatoes you’ll use a meals processor or potato masher. Since cauliflower isn’t starchy it wishes mixed for a creamier texture.
Taste Choices
More often than not I exploit garlic powder to season my cauliflower potatoes. You’ll additionally use contemporary, minced garlic cloves. To in reality ramp up the flavour check out roasted garlic as a substitute! Or just saute chopped garlic in olive oil over low warmth till aromatic.
For creaminess, I upload Parmesan cheese and cream cheese or bitter cream. Greek yogurt additionally works and offers it a pleasant tang and just a little protein.
Right here’s find out how to make cauliflower mashed potatoes which might be in reality visitor (and child) worthy:
Mashed Cauliflower Potatoes Recipe
Those creamy cauliflower “mashed potatoes” are a tacky convenience meals with a nutritious kick. Made with buttery cauliflower, I believe they’re even higher than common mashed potatoes!
1 huge head contemporary cauliflower (OR 1-2 luggage of frozen cauliflower)¼ cup unsalted butter2 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)
If the use of a contemporary head of cauliflower, more or less chop it into uniform, huge cauliflower florets. Cauliflower rice may even paintings however it chefs a lot sooner.
In a big pot, deliver a couple of quarts of water to a boil.
Upload cauliflower and cook dinner till fork gentle.
Drain smartly.
Switch cooked cauliflower to a big bowl and upload butter and non-compulsory cream cheese or bitter cream and Parmesan cheese.
Use an immersion blender or hand mixer to mix till clean and creamy. That is a very powerful step … chunks of cauliflower are a giveaway!
Sprinkle the cauliflower puree with additional cheese if desired and serve heat.
Garnish the cauliflower mash with contemporary chopped parsley or contemporary chives if desired.
Diet Info
Mashed Cauliflower Potatoes Recipe
Quantity In line with Serving (0.75 cup)
Energy 116
Energy from Fats 90
% Day-to-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%
Diet A 314IU6%
Diet C 46mg56%
Calcium 48mg5%
Iron 0.4mg2%
* % Day-to-day Values are according to a 2000 calorie vitamin.
Retailer in an hermetic container within the refrigerator and reheat any leftovers at the stovetop.
Extra of a visible particular person? Take a look at my 90-second video instructional right here:
Guidelines for Good fortune
For those who’ve attempted making mashed cauliflower potatoes ahead of and didn’t love the end result, don’t be afraid to check out once more the use of the following advice:
Remember to drain the cooked cauliflower smartly and squeeze out any further liquid ahead of the mashing and whipping step
Don’t simply mash, whip! My most popular approach is an immersion blender proper within the pot to get the “potatoes” great and ethereal.
Get dressed it up! Most sensible with grass-fed butter, crumbled bacon, shredded cheese, and/or contemporary or dried herbs.
Dairy Unfastened Mashed Cauliflower
I haven’t made this recipe dairy-free (right here’s my tackle that), however respected manufacturers of butter-flavored coconut oil along side just a little coconut milk to loosen up the feel would almost certainly paintings smartly. (p.s. For those who’re suspicious about “flavored” coconut oil here’s one explanation.)
Make Mashed Cauliflower Potatoes within the Rapid Pot
After I first posted this recipe I were given a couple of questions on why I boil the cauliflower as a substitute of steaming to keep vitamins. I am getting the most productive texture effects making ready the cauliflower this manner, however so long as you get started with gentle (however no longer overcooked and comfortable) cauliflower, just about any cooking approach will paintings. (I take it again … no microwaving!)
The Rapid Pot is a brilliant option to this debate and if truth be told does an ideal activity of conserving vitamins. For those who’re new to it, right here’s the place I weigh in on my favourite Rapid Pot type and cooking guidelines!
Choice for Rapid Pot:
Wash and quarter cauliflower, casting off leaves and stem.
Upload steamer/trivet basket to Rapid Pot along side 1 cup water.
Upload cauliflower items.
Set to handbook prime drive for 4 mins.
Manually vent/free up drive.
Open, drain, and take away internal basket.
Gently squeeze any closing liquid out of the cauliflower and go back to the pot.
Upload different components and whip till creamy!
Will you do that mashed cauliflower recipe as a substitute of mashed potatoes? For those who’re a mashed cauliflower believer, have any tricks to percentage? Please let me know within the feedback!
