Creamy Mashed Cauliflower
Introduction
Creamy mashed cauliflower is a light and flavorful alternative to traditional mashed potatoes, offering a deliciously smooth texture and a mild, savory taste. Made with steamed cauliflower, plant-based butter, and a touch of garlic, it’s a healthier option that still satisfies the craving for comfort food. This dish is naturally low in carbs and high in fiber, making it a great choice for those following a low-carb or keto diet. With its rich, creamy consistency, it’s perfect as a side dish for any meal and can easily be customized with herbs and seasonings to suit your taste.
Table
Introduction
How much time can it take
Ingredients
Method
Notes
Conclusion
Nutrition fact
How much time can it take
Prep time: 10 minutes
Cook time: 12-15 minutes
Total time: 22-25 minutes
Ingredients
1 large head of cauliflower (cut into florets)
3 cloves garlic (minced)
1/4 cup plant-based butter (or regular butter)
1/4 cup unsweetened plant-based milk (or regular milk)
Salt and pepper to taste
Optional: Fresh herbs (like parsley) or nutritional yeast for added flavor
Method
1. Steam the cauliflower florets in a large pot or steamer for about 10-12 minutes, or until they are tender when pierced with a fork.
2. While the cauliflower is steaming, heat the plant-based butter in a small pan over medium heat. Add the minced garlic and sauté for 1-2 minutes, until fragrant. Be careful not to burn the garlic.
3. Once the cauliflower is tender, drain any excess water and transfer it to a large bowl or food processor. Add the sautéed garlic, plant-based butter, and milk. Use a potato masher, hand blender, or food processor to mash until smooth and creamy. Add more milk if needed to reach your desired consistency.
4. Taste the mashed cauliflower and add salt and pepper as needed. Optionally, stir in fresh herbs or a sprinkle of nutritional yeast for extra flavor. Serve warm as a side dish.
This creamy mashed cauliflower is a light and tasty alternative to mashed potatoes, offering a rich texture with fewer carbs.
Notes
Creamy mashed cauliflower is a healthy, low-carb alternative to mashed potatoes. It's easy to make, flavorful, and customizable with garlic, butter, and herbs for added taste.
Conclusion
Creamy mashed cauliflower is a delicious and healthy alternative to traditional mashed potatoes. It’s simple to make, with tender cauliflower blended into a smooth, creamy texture. The addition of garlic, plant-based butter, and milk makes it flavorful without being heavy. This dish is perfect for those looking for a lower-carb option or anyone who enjoys lighter sides. You can easily adjust the flavors with herbs or nutritional yeast to suit your taste. Whether served with a hearty main dish or as part of a holiday meal, creamy mashed cauliflower is sure to be a hit with everyone.
Nutrition fact
Calories: 90-120 per serving
Total Fat: 6-8 grams
Saturated Fat: 2-4 grams (depending on butter used)
Cholesterol: 5-10 mg (if using regular butter)
Sodium: 150-250 mg (depends on salt added)
Carbohydrates: 10-12 grams
Fiber: 3-4 grams
Sugars: 3-4 grams
Protein: 3-4 grams
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