Not Your Average College Food

Cauliflower Mashed “Potatoes”

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In case you haven’t noticed by now, I’m constantly looking for clever ways to make foods healthier by using substitutions, for example, using Greek yogurt or avocado in desserts. So when I found out you could make mashed potatoes using a healthy vegetable, I was very intrigued. Mashed potatoes are the ultimate Thanksgiving comfort food. However, even though potatoes are a vegetable, they are very starchy and even less healthy when butter and cream are added.

Cauliflower, on the other hand, is full of vitamins and minerals and has numerous health benefits. Because it doesn’t have much flavor, when it is steamed and blended it’s not that much different from real mashed potatoes. For flavor, add some Parmesan cheese, garlic, and herbs. This magical veggie can also be used to disguise carbs in other dishes such as cauliflower crust and cauliflower fried rice.

The cauliflower version is actually easier than mashing real potatoes since all you need is a blender, saving your arm from a serious work-out. It tastes best when combined with meat, fish, or other protein. If you’re skeptical about cauliflower mashed “potatoes” or think it’s too extreme, you can mix the blended cauliflower with your regular mashed potatoes. For more healthier alternatives to Thanksgiving recipes, check out this article on Spoon University. Happy Thanksgiving everyone!

Cauliflower Mashed "Potatoes"
Serves 3
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Prep Time
10 min
Cook Time
10 min
Total Time
20 min
Prep Time
10 min
Cook Time
10 min
Total Time
20 min
126 calories
10 g
7 g
7 g
7 g
2 g
210 g
235 g
4 g
0 g
5 g
Nutrition Facts
Serving Size
210g
Servings
3
Amount Per Serving
Calories 126
Calories from Fat 65
% Daily Value *
Total Fat 7g
11%
Saturated Fat 2g
11%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 7mg
2%
Sodium 235mg
10%
Total Carbohydrates 10g
3%
Dietary Fiber 4g
16%
Sugars 4g
Protein 7g
Vitamin A
1%
Vitamin C
158%
Calcium
14%
Iron
5%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 head of cauliflower
  2. 1 garlic clove
  3. 1 tablespoon olive oil
  4. 1/4 cup Parmesan cheese, freshly grated
  5. pinch salt and pepper
Instructions
  1. Gather ingredients and boil a pot of water.
  2. Cut cauliflower into florets and place in a steamer. Steam for 10 minutes until tender. (If you don’t have a steamer, place cauliflower in a bowl with just enough water to cover the bottom of the bowl. Cover bowl with a paper towel and microwave for 4-5 minutes.)
  3. Heat olive oil in a small skillet. Smash garlic and cook for 1 minute on each side on medium heat until browned.
  4. Put steamed cauliflower in a food processor, along with garlic, Parmesan cheese, salt and pepper. Blend well.
beta
calories
126
fat
7g
protein
7g
carbs
10g
more
Not Your Average College Food http://notyouraveragecollegefood.com/

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