Creamy Cauliflower Mashed Potatoes With Garlic

[ad_1] Who knew cauliflower was such a flexible vegetable? When ready the appropriate approach mashed cauliflower has the same texture to common mashed potatoes with a candy, buttery style. Add just a little 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 plan (fries anybody?). This cauliflower mashed potatoes recipe (or “fauxtatoes” as I prefer to name it) is a superb aspect dish for Christmas or different holidays. We additionally prefer it for a wholesome household dinner any evening of the week. They’re naturally gluten-free, low-carb, and keto.

Why Eat Cauliflower “Potatoes” As an alternative?

Potato has some dietary advantages and a baked potato beats processed Frankenstein “meals” each time. Nonetheless, it could’t prime 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 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 record of meals closely sprayed with pesticides. In equity, non-organic cauliflower is on the record as nicely however ranks a lot decrease (higher). When natural isn’t obtainable, cauliflower is a better option.

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). Alternatively, cauliflower does supply a extra balanced amino acid profile.

Nutrient Dense – It’s true potatoes pack lots 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 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 cauli-potato?

Make the Greatest Cauliflower Mashed Potatoes (Youngsters Will Eat!)

That is one substitute I feel really tastes higher than the unique! A good friend made these for her husband and he even didn’t notice it was cauliflower. Veggies for the win! If it’s your first time reworking cauliflower right into a “potato” aspect dish,” including cheese and additional taste turns them into one thing scrumptious.

Most children gained’t flinch on the distinction, and you'll relaxation glad figuring out you might be squeezing in additional 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 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 actually ramp up the flavour strive roasted garlic as a substitute! 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 just a little protein.

Right here’s the right way to make cauliflower mashed potatoes which are actually visitor (and child) worthy:

<img loading="lazy" decoding="async" style="border-width: 0px;border-style: solid;border-color: #666666;" width="150" height="150" src="https://wellnessmama.com/wp-content/uploads/cauliflower-mashed-potatoes-200x200.webp" class="attachment-150x150 size-150x150" alt="cauliflower mashed potatoes" srcset="https://wellnessmama.com/wp-content/uploads/cauliflower-mashed-potatoes-200x200.webp 200w, https://wellnessmama.com/wp-content/uploads/cauliflower-mashed-potatoes-500x500.webp 500w" sizes="(max-width: 150px) 100vw, 150px" data-pin-nopin="nopin" data-pin-url="https://wellnessmama.com/recipes/mashed-cauliflower/?tp_image_id=494576"/> 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 giant head contemporary cauliflower (OR 1-2 luggage of frozen cauliflower) ¼ cup unsalted butter 2 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 utilizing a contemporary head of cauliflower, roughly chop it into uniform, giant cauliflower florets. Cauliflower rice may also work nevertheless it cooks a lot quicker.

In a big pot, deliver just a few quarts of water to a boil.

Add cauliflower and cook dinner till fork tender.

Drain nicely.

Switch cooked cauliflower to a big bowl and add 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 an important 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 Details

Mashed Cauliflower Potatoes Recipe

Quantity Per Serving (0.75 cup)

Energy 116 Energy from Fats 90

% Every day Worth*

Fats 10g 15%

Saturated Fats 6g 38%

Trans Fats 0.3g

Polyunsaturated Fats 0.4g

Monounsaturated Fats 3g

Ldl cholesterol 26mg 9%

Sodium 459mg 20%

Potassium 298mg 9%

Carbohydrates 5g 2%

Fiber 2g 8%

Sugar 2g 2%

Protein 3g 6%

Vitamin A 314IU 6%

Vitamin C 46mg 56%

Calcium 48mg 5%

Iron 0.4mg 2%

* % Every day Values are primarily based 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? Take a look at my 90-second video tutorial right here:

Suggestions for Success

In case you’ve tried making mashed cauliflower potatoes earlier than and didn’t love the end result, don’t be afraid to strive once more utilizing the next suggestions:

Make 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 technique 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.

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 just a little coconut milk to loosen up the feel would in all probability work nicely. (p.s. In case you’re suspicious about “flavored” coconut oil right here’s one clarification.)

Make Mashed Cauliflower Potatoes within the Instantaneous Pot

After I first posted this recipe I obtained just a few questions on why I boil the cauliflower as a substitute of steaming to protect vitamins. I get the most effective texture outcomes making 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 Instantaneous Pot is a superb resolution to this debate and really does an ideal job of preserving vitamins. In case you’re new to it, right here’s the place I weigh in on my favourite Instantaneous Pot mannequin and cooking suggestions!

Choice for Instantaneous Pot:

Wash and quarter cauliflower, eradicating leaves and stem.

Add steamer/trivet basket to Instantaneous Pot together with 1 cup water.

Add cauliflower items.

Set to guide excessive strain for 4 minutes.

Manually vent/launch strain.

Open, drain, and take away inside basket.

Gently squeeze any remaining liquid out of the cauliflower and return to the pot.

Add different substances and whip till creamy!

Will you do that mashed cauliflower recipe as a substitute of mashed potatoes? In case you’re a mashed cauliflower believer, have any tricks to share? Please let me know within the feedback!