A low-carb Cauliflower Mash that is more nutritious and easier to make than mashed potatoes!
Based on my newfound love for cooked cauliflower, I have decided to make another cauliflower dish! Yes, the girl who was never a big cauliflower fan now sees a big bright future with cauliflower. I actually dream about cauliflower now, and all of the different recipes I want to create… I blame this Creamy Cauliflower Soup!
I know, you are probably wondering why in the world I’m making a Cauliflower Mash when there are thousands of recipes already out there. Well, let me start off by saying that most of those recipes lack the same nutritional value. They have the nutrient-rich liquid squeezed right out of the cauliflower, and then end up adding too much liquid back which makes the recipe runny. Not here! You will be able to whip up the Cauliflower Mash in no time without the added mess, plus you get to keep the extra nutrients!
Trust me. You are going to want this Cauliflower Mash in your life.
It has nearly the same texture as mashed potatoes, but is extremely low in calories, has zero grams of fat, and is very low in carbs, yet high in fiber. One cup of cauliflower contains 35mg more vitamin C than potatoes and is higher in omega-3, providing you with 19% of your recommended daily allowance while potatoes only contain 2%. And with the added benefit of it being 200 calories less than mashed potatoes, how could you say no?
So go ahead and pile up your plate with Cauliflower Mash this holiday season or any other day of the week! Unless you like feeling full and bloated… just remember to wear your stretchy pants!
- 1 medium head cauliflower, cut into bite sized pieces
- 1 small onion, roughly chopped
- 2 cloves garlic, sliced in half
- 1 tablespoon grass-fed or vegan butter
- 1/4 teaspoon sea salt (or more to taste)
- 1/2 teaspoon black pepper
- 1/4 cup almond milk
Wash and cut cauliflower into bite size pieces. Place in a steamer basket along with the onion and garlic.
Steam for 5 to 8 minutes (or until soft)
Place steamed vegetables in a blender along with the butter, salt, pepper, and ¼ cup almond milk.
Blend in a high speed blender or use a hand immersion blender until a smooth consistency is reached. Add more milk if desired.
Serving size: 1
Calories 136 / Fat 7.4g / Carbs 15g / Protein 5.9g / Fiber 6.9g / Sodium 359mg / Sugars 7g