Looking for Cauliflower Mashed Potatoes that you actually want to eat!? I got you! Let’s also discuss the nutritional differences between mashed cauliflower and mashed potatoes.
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Is Cauliflower Good For You?
Yep! Cauliflower is so popular these days.
That’s because it’s good for you AND it can be morphed into so many comfort foods –I’ve seen it in everything from crackers to pizza crust.
One of my favorite cauliflower recipes has been the Whole Foods version where it’s roasted with curry and peas.
Until I tried this blended recipe!
The secret is to use half cauliflower and half potatoes, plus herbs, real butter and half and half for a rich flavor.
I promise: this is a cauliflower-potato mash that you will actually want to eat.
Mashed Cauliflower vs Mashed Potatoes
Why use cauliflower at all? Nutritionally speaking, the more diversity you have in your diet the better.
Having both cauliflower and potatoes together is better than just potatoes.
In fact, the World’s Healthiest Foods recommends eating 3/4 – 1 cup or more of cruciferous vegetables per day. (I can’t say that I meet that goal daily!)
Cauliflower, as a cruciferous vegetable, has phytonutrients called glucosinolates, which support multiple of our body’s systems, and antioxidants.
Don’t be fooled by its white color – cauliflower is just as rich in phytonutrients as its green cousins. (source).
Nutritionally, cauliflower is lighter in calories and carbs than potatoes and is more nutrient-dense. That’s why it’s popular among the low carb and weight loss communities.
Here’s a side by side comparison of cooked cauliflower versus potatoes:
Cauliflower Nutrition
1 cup, cooked
29 calories
5 grams carbs
2.25 grams protein
2.5 grams fiber
Glycemic index: very low
Excellent source of vitamin C, K, folate, B6 and pantothenic acid
Potato Nutrition
1 cup, cooked
161 calories
36 grams carbs
4 grams protein
3.8 grams fiber
Glycemic index: high
Excellent source of nothing, but very good source of vitamin B6!
Carbs In Mashed Potatoes: Good or Bad?
Next to one another, cauliflower has a more impressive nutritional resume and is a bit more gentle on the blood sugar, but potatoes are still considered one of the world’s healthiest foods!
And they are delicious – who doesn’t love mashed potatoes?!
They contain the phytonutrients carotenoids, flavonoids, and caffeic acid, and the vitamins and minerals they contain all contribute to overall good health. (Source)
Consider this recipe a combination of the rich flavor of mashed potatoes enhanced with the nutritional powerhouse of cauliflower.
How To Make Cauliflower Mashed Potatoes
This cauliflower mashed potatoes recipe makes a great side dish whenever you’d normally serve mashed taters, and you can jazz it up even more with sour cream or gravy if you fancy.
If your goal is a healthy family I bet they won’t even know there is cauliflower involved.
Note you could probably use an instant pot, but I haven’t tested it that way!
Ingredients
4-5 medium yukon gold potatoes
12 oz bag frozen riced cauliflower
1/2 cup water or vegetable broth
1/2 cup half and half
1 stick butter
1/2 tsp dried thyme
1/2 tsp dried rosemary
2 tbsp grated Parmesan
1/2 tsp garlic powder
1/2 tsp kosher salt
Black pepper to taste
Instructions
Step 1. Boil potatoes in bite-size pieces until fork tender and drain.
Step 2. In same pot, steam cauliflower rice in a metal colander to preserve nutrients
Step 3. When cauliflower is tender, dump water from pot and add cauliflower, potatoes, broth, cream. Add butter, herbs, and seasonings. Bring to a simmer.
Step 4. Using an immersion blender, blend and simmer until desired texture is reached.
Recipe Tips
The Best Way To Mash
If you don’t have an immersion blender, you can use a regular blender, food processor or a potato masher. For the best results, you’ll want to blend so you don’t have any chunks.
Nutritionally, cauliflower is lighter in calories and carbs than potatoes and is more nutrient-dense. That's why it's popular among the low carb and weight loss communities.
Whole grains like quinoa or brown rice can give you a carb boost without the big blood sugar spike. Steamed and mashed cauliflower is a lower carb stand-in for mashed potatoes.
How Do You Keep Mashed Cauliflower from Being Watery? If your mashed cauliflower is too watery: Try adding in more cooked cauliflower to offset the liquid. You can also place the pot over medium-low heat and try to cook off some of the excess liquid. Stir frequently to prevent the mash from burning.
This super vegetable also contains numerous vitamins, minerals, and antioxidants which may help decrease inflammation and improve your immune health! Mashed Cauliflower is SO easy to make and requires only 3 ingredients!
But boiling it can lower the levels of its B vitamins, vitamin C, and magnesium. Cauliflower is also a healthy low-carb, gluten-free alternative to legumes and grains. And its meaty texture makes it a great plant-based swap for chicken and beef in some recipes.
Cauliflower consumption does not significantly spike insulin levels. Cauliflower has a low glycemic index, meaning it has minimal impact on blood sugar levels and insulin response. It is considered a suitable choice for individuals looking to manage their insulin levels.
It's true that carbohydrates affect your blood sugar more than other nutrients you eat. Chances are that if you overdo starchy carbs on a regular basis, your A1c number will start to creep up. But remember, all carbs aren't a problem.
If your cauliflower puree is too grainy, it means that you did not cook it long enough before pureeing. You will need to cook it for longer than you think, but the results will be so rewarding. Test your cauliflower by pressing a piece of it with the back of a fork.
Whisk a little cornstarch into the warm potatoes, only a teaspoon at a time, until the potatoes thicken to your liking. The potatoes must be warm. You can also use tapioca starch or potato starch, although most cooks are less likely to have those products on hand.
But one thing they all had in common was they all didn't have that beautiful cauliflower white color any longer when boiled. So this method is super simple! If you want it to remain as white as possible boil it in milk, not water. Yes, all milk.
While everyone's tolerance is different, too much cauliflower can create G.I.distress, like excess gas and bloating. “Make sure to drink enough water to move it through your system,” suggests Lincoln. Cooking it can also dial back digestion woes.
Sure, it's not quite the same as the sour cream-laden potatoes Jack enjoyed as a kid, but it's still really darn good. This mashed cauliflower has a light and fluffy texture, with a rich, nutty flavor from roasted garlic and a little butter.
How many times a week should you eat cauliflower? It's recommended to eat at least 3/4 cup of cauliflower every day. This means you should have almost 5 cups every week. For those who can easily digest this vegetable, it would be good to have 1.5 cups every day, which amounts to about 10 cups of cauliflower in a week.
When it comes to nutrition, cauliflower is a superstar. It's high in vitamins C and K, and is also a good source of folate, which supports cell growth and is essential during pregnancy. Cauliflower is fat-free and cholesterol-free. And it's low in sodium.
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