Creamy Cauliflower Mashed Potatoes With Garlic

Who knew about cauliflower? Was it such a versatile vegetable? When cooked the right way, mashed cauliflower has a sweet, buttery flavor similar to regular mashed potatoes. Add some garlic and garnish with green onions and they will taste even better!

I love potatoes, but most of us are getting too many starchy white foods in our diets.Fry anyone?). This recipe for Cauliflower Mashed Potatoes (or “factattos” as I like to call them) is a great side dish. Christmas or other holidays. We also love it for a healthy family dinner any night of the week. They are gluten-free, low-carb and keto in nature.

Why is it necessary to eat “potatoes” instead of cabbage?

Potatoes have some nutritional benefits and baked potatoes beat Frankenstein’s “meals” every time. Still, it can’t top kale in terms of health.

Here’s why cauliflower should be bought:

• They are low carb. – One small potato has more than 20 grams of carbohydrates. Cabbage, in comparison? Only 5 grams. We need carbohydrates for energy, but too much of them It can work on us. These keto “potatoes” prevent blood sugar levels and Prevention of insulin resistance Harmful to health.
• Less pesticides – Potatoes are high on the food list. Sprayed heavily with pesticides. In fairness, non-organic cauliflower is also on the list, but ranks much lower (better). Cauliflower is a better choice when organic is not available.
• Nutritious protein and fiber – White potatoes seem to win this one, with a few tenths of a gram more protein than cauliflower and about the same amount of fiber (if you eat the skin). On the other hand, cauliflower offers more balance Amino acid profile.
• Lack of nutrition – It’s true, pack a lot of potatoes Vitamin C And a good amount of B6, potassium and iron. Still, one cup of cauliflower has 30 milligrams more vitamin C than potatoes, comparable amounts of B6 and folate, and more vitamin K. If you eat the skin.

So how can you win your family over with this better-for-you mashed kale?

How to Make the Best Cauliflower Mashed Potatoes (Kids Will Eat!)

I think this is a substitute that tastes better than the original! A friend made these for her husband and he didn’t even know it was a flower. Vegetables for the win! If this is your first time turning cabbage into a “potato” side dish, adding cheese and extra flavor will turn them into something delicious.

Most kids don’t go crazy with the difference, and you can be happy knowing you’re squeezing in more nutrients. Melted cheese and even more adamant veggie haters He tries. Along with this, it has a sweet taste Bring me chicken dish. Incidentally, we love to make cauliflower. Paleo “Rice” as well as.

You can use a regular mashed potato food processor or a potato masher. Cauliflower is not starchy so it needs a lush creamy mixture.

Flavor options

I often use garlic powder to flavor my cauliflower fries. You can also use fresh, minced garlic. Try roasted garlic instead to enhance the flavor! Or simply saute minced garlic in olive oil over low heat until fragrant.

For the cream, I add parmesan cheese and cream cheese or sour cream. Greek yogurt works and gives it a nice tang and a little protein.

Here’s how to make some really weird (and kid)-worthy cauliflower mashed potatoes:

Mashed Cauliflower Potato Recipe

These creamy cauliflower “mashed potatoes” are cheesy comfort food with a nutritious kick. Made with buttered cabbage, I think they’re even better than regular mashed potatoes!

• 1 A large head of fresh cabbage (or 1-2 bags of frozen cauliflower)
• ¼ Cup unsalted butter
• 2 TBSP Cream cheese (or sour cream, optional)
• 2 TBSP Parmesan cheese (minced, optional)
• ¼ tsp Garlic powder (to taste or 2-3 garlic cloves, minced)
• Salt (to taste)
• Black pepper (to taste)

• If using fresh heads of cauliflower, cut roughly into uniform, large cauliflower florets. Cauliflower rice also works, but it cooks faster.

• Bring a few quarts of water to a boil in a large pot.

• Add cabbage and cook until fork tender.

• Drain well.

• Transfer cooked kale to a large bowl and add butter and optional cream cheese or sour cream and Parmesan cheese.

• Use an immersion blender or hand mixer to blend until smooth and creamy. This is the most important step…the cauliflower pieces are a gift!

• Sprinkle cauliflower puree with additional cheese, if desired, and serve hot.

• Garnish cauliflower mash with fresh chopped parsley or fresh chives, if desired.

Nutrition facts

Mashed Cauliflower Potato Recipe

Serving Size (0.75 cups)

Calories 116
Calories from fat 90

% Daily Value*

Fat 10 g15%

Saturated fat 6 g38%

Trans fat 0.3 g

Polyunsaturated fat 0.4 g

Monounsaturated fat 3g

Cholesterol 26 mg9%

Sodium 459 mg20%

Potassium 298 mg9%

Carbohydrates 5 g2%

Fiber 2 g8%

Sugar 2 g2%

Protein 3 g6%

Vitamin A 314IU6%

Vitamin C 46 mg56%

Calcium 48 mg5%

Metal 0.4 mg2%

* Percent daily values ​​are based on a 2000 calorie diet.

Refrigerate in an airtight container and reheat leftovers on the stove.

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Tips for success

If you’ve tried making mashed cauliflower potatoes before and didn’t like the results, don’t be afraid to try again using the following tips.

• Be sure to dry the cooked kale thoroughly and squeeze out any excess liquid before mashing and whipping.
• Don’t just crush, whip! My preferred method is to really dip the “potatoes” in the pot to keep them nice and airy.
• Dress it up! Top with grass-fed butter, melted Bacongrated cheese and/or fresh or dried herbs.

Dairy free mashed cauliflower

I did not make this recipe dairy-free (This is my take. On top of that) but the famous butter flavored coconut oil with a little Coconut milk It will probably work well to lighten the texture. (ps if you are in doubt about the “flavor” of coconut oil Here is an explanation.)

How to make Mashed Cauliflower Potatoes in the Instant Pot

Since I first posted this recipe, I’ve had a few questions about why I steamed the cauliflower instead of steaming it to preserve the nutrients. I get the best texture results by cooking cauliflower this way, but any cooking method will work as long as you start with tender (but not ripe and mushy) cauliflower. ( I’ll be back… There is no microwave!)

The Instant Pot is a great solution to this debate and a really good one. Protecting important substances. If you are new to it This is where I weigh in On to my favorite Instant Pot model and recipe tips!

For an instant pot option

1. Wash and quarter the flower bark, removing the leaves and stem.
2. Add steamer/trivet basket to Instant Pot with 1 cup water.
3. Add cauliflower pieces.
4. Cook on high pressure for 4 minutes.
5. Manual vent/release pressure.
6. Open the inner basket, drain and discard.
7. Gently squeeze the remaining liquid from the cauliflower and return to the pot.
8. Add other ingredients and beat until creamy!

Will you try this mashed cauliflower recipe instead of mashed potatoes? If you’re a mashed cauliflower believer, do you have any tips to share? Please let me know in the comments!