Garlic Mashed Cauliflower

You’re sure to love this Garlic Mashed Cauliflower recipe that’s light on calories, but not on flavor!

When people find out I’m a dietitian, they sometimes can’t help but ask, ‘so what do you eat?’  Do you eat healthy all the time?  Do you EVER eat dessert?  Do you ever allow your kids to eat anything besides healthy foods?

Now, if you saw me, you’d know I LOVE to eat…meaning I am a normal size, not a thin, look-like-I-never-eat type of person. 

With that being said, I focus on moderation.  I love to eat healthy foods as well as have my desserts (note the use of Chocolate in my blog name).  I pride myself on cooking healthy foods for my family, which is no easy task.

When you’re craving a comfort food like mashed potatoes in these fast approaching brisk fall days, but want to eat a bit healthier, try this great alternative. 

Mashed cauliflower is a great healthy substitute for mashed potatoes while saving about 100 calories per ½ cup.

How to Make Mashed Cauliflower

All that is needed is a steamer and some frozen cauliflower.  Steam the vegetables until soft then puree them with either an immersion blender or food processor.  

If you don’t have a steamer . . . buy one.  Steamers are a fantastic way to cook vegetables quickly and maintain more of the nutrition content.

Fill your pot with water just to cover the bottom of the steamer.  By not soaking the veggies in the water while cooking, you preserve the water-soluble vitamins in the cauliflower (Vitamin C, Thiamin, Riboflavin, Niacin, Vitamin B-6, and Folate).  

I currently use the steamer that you see above.  If you’d like to purchase one like it, check it out here.  Previously, I have used stainless steel steamers, but they degrade quicker than I expected, so currently I’m trying the rubber type of steamer.

Using an immersion blender, I puree the cauliflower until the consistency is smooth, or you could leave a few whole pieces of cauliflower if you like that consistency instead.  Lastly, just add spices. 

Extra Spices if Desired

If you are a garlic person, I’d suggest adding at least a full teaspoon.  But if you’d like only a hint of garlic, stick with the ½ teaspoon. 

If desired, you can add gravy (I like to use simple chicken or turkey flavored gravy for only an additional 30 calories per ¼ cup).

Or if you add enough spices, you can eat it without gravy.  For example, my husband likes a bit of ground pepper. 

My kids LOVE this recipe without gravy and could eat the entire recipe in one sitting (yes, my toddler and preschooler alone).

Garlic Mashed Cauliflower

Like mashed potatoes but much less calories!

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Prep Time 5 minutes mins

Cook Time 15 minutes mins

Total Time 20 minutes mins

Ingredients

  

• 2 bags 16 oz frozen cauliflower
• ¼ cup fresh parsley
• ½-1 teaspoon garlic powder
• 1 tablespoon light butter

Instructions

 

• Place steamer inside a large pot with water filled only to the bottom of the steamer.
• Add frozen cauliflower in steamer and boil water until cauliflower is tender (about 10 minutes).
• Turn off heat. Discard water and return cauliflower to pot. Using an immersion blender, blend cauliflower, spices and butter until texture is smooth and creamy.
• Add gravy if desired.

Tried this recipe?Let us know how it was!

Products Used in This Recipe

This Garlic Mashed Cauliflower first appeared on Chocolate Slopes.

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