Creamy Cauliflower Mashed Potatoes With Garlic

 Who knew cauliflower was such a flexible vegetable? When ready the precise means mashed cauliflower has an analogous texture to common mashed potatoes with a candy, buttery style. Add a little bit garlic and garnish with inexperienced onions they usually style even higher!

I occur to like potatoes, however most of us are getting means too many starchy white meals in our weight-reduction plan (fries anybody?). This cauliflower mashed potatoes recipe (or “fauxtatoes” as I prefer to name it) is a good 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 possibly’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 power, however too many can work towards us. These keto “potatoes” defend blood sugar ranges and forestall 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 properly however ranks a lot decrease (higher). When natural isn’t out there, 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 (in the event 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 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 larger in potassium than cauliflower … once more, provided that you eat the pores and skin.

So how you can win your loved ones over to this better-for-you mashed cauli-potato?

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

That is one substitute I feel truly 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” facet dish,” including cheese and additional taste turns them into one thing scrumptious.

Most children gained’t flinch on the distinction, and you may relaxation completely satisfied understanding you’re squeezing in additional vitamins. High 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 utilize 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 exploit garlic powder to season my cauliflower potatoes. You can even use recent, minced garlic cloves. To essentially 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 provides it a pleasant tang and a little bit protein.

Right here’s how you can make cauliflower mashed potatoes which can be actually 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 feel they’re even higher than common mashed potatoes!

• 1 giant head recent cauliflower (OR 1-2 baggage of frozen cauliflower)
• ¼ cup unsalted butter
• 2 TBSP cream cheese (or bitter cream, non-obligatory)
• 2 TBSP Parmesan cheese (grated, non-obligatory)
• ¼ tsp garlic powder (to style OR 2-3 garlic cloves, minced)
• salt (to style)
• black pepper (to style)

• If utilizing a recent head of cauliflower, roughly chop it into uniform, giant cauliflower florets. Cauliflower rice may even work however it cooks a lot sooner.

• In a big pot, convey a number of quarts of water to a boil.

• Add cauliflower and cook dinner till fork tender.

• Drain properly.

• Switch cooked cauliflower to a big bowl and add butter and non-obligatory cream cheese or bitter cream and Parmesan cheese.

• Use an immersion blender or hand mixer to mix till easy 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 recent chopped parsley or recent chives if desired.

Diet Info

Mashed Cauliflower Potatoes Recipe

Quantity Per Serving (0.75 cup)

Energy 116
Energy from Fats 90

% Each 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 Each day Values are primarily based on a 2000 calorie weight-reduction 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:

Ideas for Success

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

• Make sure to drain the cooked cauliflower properly 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.
• Costume it up! High 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 little bit coconut milk to loosen up the feel would most likely work properly. (p.s. In case you’re suspicious about “flavored” coconut oil right here’s one clarification.)

Make Mashed Cauliflower Potatoes within the Prompt Pot

Once I first posted this recipe I acquired a number of questions on why I boil the cauliflower as a substitute of steaming to protect vitamins. I get the perfect 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!)

The Prompt Pot is a good answer to this debate and really does an important job of preserving vitamins. In case you’re new to it, right here’s the place I weigh in on my favourite Prompt Pot mannequin and cooking suggestions!

Possibility for Prompt Pot:

1. Wash and quarter cauliflower, eradicating leaves and stem.
2. Add steamer/trivet basket to Prompt Pot together with 1 cup water.
3. Add cauliflower items.
4. Set to guide excessive strain for 4 minutes.
5. Manually vent/launch strain.
6. Open, drain, and take away internal basket.
7. Gently squeeze any remaining liquid out of the cauliflower and return to the pot.
8. Add different components and whip till creamy!

Will you do this 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!