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Mashed Cauliflower Potatoes

March 2, 2011 By 13 Comments

Mashed Cauliflower potatoes Mashed Cauliflower Potatoes

I love mashed potatoes, but my blood sugar doesn’t. For many people, potatoes raise blood sugar a lot, and while they are good and have some nutrition benefits, they are nothing compared to this nutrition sub: cauliflower!

Before you click away, hear me out… when prepared and mashed correctly, cauliflower has a very similar texture to mashed potatoes and a milk taste. Most kids won’t flinch at the difference, and you can rest happy knowing you are squeezing in extra protein and nutrients. Top with melted cheese, and even the most adamant of veggie haters might give it a try.

Mashed Cauliflower Ingredients:

  • 1-2 head of fresh cauliflower or 1-2 bags of frozen
  • 4 TBSP butter
  • 2 T cream cheese or sour cream (optional)
  • 2 T or more Parmesan (optional)
  • Salt, pepper, garlic and other spices to taste

How to Make Mashed Cauliflower:

  1. Bring a couple quarts of water to a boil in a large pan and add cauliflower.
  2. Cook until tender (I suppose you could also use a microwave, but I’ve never tried since we don’t have one and don’t use them!)
  3. When tender, put into large bowl and add other ingredients.
  4. Use immersion blender or hand mixer to blend until smooth and creamy. This is the most important step… chunks of cauliflower are a giveaway!
  5. Sprinkle with extra cheese if desired and serve warm.

Try it today! It takes less time than boiling and mashing potatoes and your body will thank you!

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About Wellness Mama

Wellness Mama is a full-time housewife with a background in nutrition, journalism and communications. Her passion is helping others achieve optimal health through a “Wellness Lifestyle.” She has helped hundreds of clients lose weight, increase athletic performance, improve fertility, and overcome numerous health problems and diseases. Connect with her on Twitter, Facebook, Google+, & Pinterest.

  • http://sevenlittleaustralians.blogspot.com/ Erin

    Finally someone has explained a little better to me about why potatoes are on the no list.

  • Lynn

    I made this last month for cottage pie and while my son wasn’t thrilled (he adores mashed potatoes!), he never imagined it was …. cauliflower!! My husband, super duper picky, said I could absolutely make it again. WHOOHOO! And I had been so dreading trying this. Love your blog, btw.

  • Anonymous

    My family loves this – just be sure not to add too much liquid -I did the last time I made it – it was too soupy.

  • http://www.wringingoutmysponge.blogspot.com Laura

    We love caulitators at our house and eat them all the time!! Here’s my recipe which is very similar to yours:
    http://wringingoutmysponge.blogspot.com/2011/02/healthy-fried-chicken-and-mashed.html

  • http://wellnessmama.com Wellness Mama

    Looks great! Liver and onions is on my list to cook next week!

  • lee shu-han

    I like to serve this with heavier dishes, because it just doesn’t feel as stodgy as potatoes! Here was one with liver and onions (:

    http://mummyicancook.blogspot.com/2011/01/pan-fried-liver-with-caramelised-onions.html

  • MH

    I am looking for a low carb AND low fat sub. for mashed potatoes.  But with 4 tbsp. butter, 2 tsp. cream cheese and 2 tsp. parmesan cheese….I know you can sub the cream cheese with low fat cream cheese.  Anyone have any lower cal. recipe.

  • http://wellnessmama.com Wellness Mama

    Just omit the fats and mash with salt if you are concerned…

  • http://wellnessmama.com Wellness Mama

    Just omit the fats and mash with salt if you are concerned…

  • drmommalaelle

    I have also made with 1 head cauliflower, chicken stock (or broth if you don’t have stock around), and spices (salt, pepper, garlic powder).  A bit of butter really adds to it, but you can do without if you want.  

  • drmommalaelle

    I’ve finally found another person without a microwave!  People seriously think I’m crazy.  But as you know, you don’t really miss it once you get used to not having it around.  In my last house it was out on the counter and I would use every few weeks to melt butter or something, but haven’t had it plugged in in over a year.  Last week I actually missed a potluck I was supposed to go to as my grass fed ground beef hadn’t thawed in time to bake the meatloaf I had planned.  I realized I was officially never going to use my microwave again when the thought of finding it in my basement and plugging it in to thaw my meat crossed my mind – but I immediately dismissed it because I just couldn’t do that to food I would eat or serve someone else!  Time to post it on freecycle :-) .  

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  • EMG

    Tried this last night and we loved it! I used one head but added more of somethings: cream cheese – about 4 oz (half of a foil package), half a cup of shredded Parmesan and I also added half a tsp of powdered garlic. We loved it! Thanks for a great idea.