Creamy cauliflower mashed potatoes with garlic

Who knew that the cauliflower was such a diverse vegetable? When the right way, the cauliflower, the cauliflower, is similar to the ordinary potato mousse with a sweet, butter taste. Add a small garlic and decorate with green onions and they taste even better!

I love potatoes, but most of us are far too many starchy white foods in our diet (potatoes for anyone?). This cauliflower potato recipe (or “Fauxtatoes”, as I want to call), has a great side dish for Christmas or other holidays. We also like it for a healthy family dinner any week. They are, of course, gluten -free, low carbohydrates and keto.

Why eat cauliflower “potatoes”?

The potato has some nutritional and fried potato rhythms of Frankenstein's “foods” every time. Still, it cannot be cauliflower from a health perspective.

For this reason, cauliflower rules:

• They are low carbohydrate – Small potatoes have over 20 grams of carbohydrates. Cauliflower, compared to? Only 5 grams. We need carbohydrates for energy, but too many can work against us. These keto “potatoes” protect blood sugar levels and prevent insulin yards that require health.
• Less pesticides – Potatoes are high in food, which are injected heavily with pesticides. In justice, non-organic cauliflower is also on the list, but it is much lower (better). When the organ is not available, cauliflower is a better choice.
• A balanced protein and fiber – White potato seems to win this, a few tenths of a gram more protein than cauliflower and about the same amount of fiber (if you eat skin). On the other hand, cauliflower provides a more balanced amino acid profile.
• Nutrient – It is true that potatoes pack a lot of vitamin C and a good amount of B6, potassium and iron. Still, only a cup of cauliflower is almost 30 mg more vitamin C than potato, comparable B6 and folate concentrations and an extra dose of vitamin K. Thanks to the potatoes, they are higher in potassium than cauliflower … Only if you eat the skin.

So how do you win your family to this better you masks Cauli-Potato?

How to make the best cauliflower mashed potatoes (kids eat!)

This is one substitute, I think it really tastes better than the original! A friend did these on behalf of her husband and she didn't even realize that it was a cauliflower. Vegetables for victory! If it's the first time you transform the cauliflower into a “potato” food, adding cheese and extra taste will change them some delicious.

Most of the children do not flash the difference, and you can rest happy knowing that you squeeze extra nutrients. The cheese melted at the top and even the most convincing vegetable hats try it. It also tastes delicious after serving this marriage with chicken food. By the way, we love to use cauliflower to make the Paleo rice.

With regular mashed potatoes you can use cooking or potato mask. Because the cauliflower is not starch, it is mixed with a more creamy texture.

Flavors

Most of the time I use garlic powder to season cauliflower potatoes. You can also use fresh, ground garlic cloves. Taste really rising try roasted garlic instead! Or just cook the chopped garlic in olive oil on low heat until the fragrant.

For the sake of cream, parmesan cheese and cream cheese or sour cream are added. Greek yogurt also works and gives it a comfortable rod and a small protein.

This is how you can make cauliflower mashed potatoes that are really strange (and children):

Mashed cauliflower potato recipe

These creamy cauliflower “mashed potatoes” are cheesy comfort food with a nutritious kick. Made with force, cauliflower, I think they are even better than ordinary mashed potatoes!

• 1 A large head fresh cauliflower (Or 1-2 bags of frozen cauliflower)
• ¼ cup Saltless can
• 2 Small ship cream cheese (or sour cream, optional)
• 2 Small ship Parmesan cheese (Grated, optional)
• ¼ tsp garlic powder (Taste or 2-3 garlic clove, ground)
• salt (taste)
• black pepper (taste)

• If you use a fresh cauliflower head, cut it roughly into a smooth, large cauliflower florette. Cauliflower rice also works, but it cooks much faster.

• In a large pot, bring a few quarters of water to a boil.

• Add the cauliflower and cook until fork.

• Drain well.

• Move the cooked cauliflower into a large bowl and add butter and optional cream cheese or sour cream and parmesan cheese.

• Mix with an immersion mixer or hand mixer until smooth and creamy. This is the most important step … Cauliflower pieces are a gift!

• Sprinkle the cauliflower with additional cheese if desired and serve warm.

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

Nutrition

Mashed cauliflower potato recipe

Amount per dose (0.75 cups)

Calories 116
Fat 90 calories

% Daily value*

Fat 10g15%

Saturated fat 6G38%

Trans fat 0.3 g

Polyunsaturated fat 0.4 g

Polyunsaturated fat 3G

Cholesterol 26mg9%

Sodium 459 mg20%

Potassium 298mg9%

Carbohydrates 5g2%

Fiber 2g8%

Sugar 2g2%

Protein 3g6%

Vitamin A 314iu6%

Vitamin C 46 mg56%

Calcium 48 mg5%

Iron 0.4 mg2%

* Percentage daily values ​​are based on 2000 calorie diets.

Store in an airtight container in the refrigerator and heat all the remains in light.

More visual person? See 90-second video teaching program here:

https://www.youtube.com/watch?v=7EFM7pntu_4

Success tips

If you have tried to make cauliflower potatoes in the past and did not love the result, don't be afraid to try again using the following tips:

• Make sure boiled cauliflower empty and squeeze all excess liquids before the mashing and whipstick phase
• Don't just mash, whip! The recommended method is the immersion mixer right in the pot to get the “potatoes” comfortable and airy.
• Dress! The top of the grass entered butter, crumble bacon, chopped cheese and/or fresh or dried herbs.

Dairy -free cauliflower

I haven't made this recipe without a dairy (here's me), but the reputable butter-flavored coconut oil brands and a small coconut milk to illuminate the texture will probably work well. (PS, if you are suspicious of “flavored” coconut oil, here is one explanation.)

How to make cauliflower potatoes in a quick pot

The first time I posted this recipe, I got a few questions about why I boil the cauliflower instead of steaming to keep nutrients. I get the best texture results to prepare the cauliflower in this way, but as long as you start with gentle (but not over -cooked and seed) cauliflower, almost all cooking methods work. (I'll take it back … no microwave!)

A quick pot is a great solution for this discussion and is doing a really great job in maintaining nutrients. If you are new there, here's a weighing favorite pot of model and cooking tips!

Alternative to a quick pot:

1. Wash and a quarter of the cauliflower, removing the leaves and stem.
2. Add the steamer/tribal basket to the quick pot and 1 cup of water.
3. Add the cauliflower pieces.
4. Place the manual high pressure for 4 minutes.
5. Manually wind/release pressure.
6. Open, empty and remove the inner basket.
7. Carefully squeeze the remaining liquid from the cauliflower and return to the pot.
8. Add other ingredients and whip until creamy!

Do you try this masked cauliflower recipe instead of mashed potatoes? If you are a cauliflower believer, do you have tips for sharing? Tell me in the comments!