Why settle for regular mashed potatoes when you can indulge in creamy, dreamy Cauliflower 'Mashed Potatoes'? đ„â
Perfect for fooling the kiddos into loving their veggies, and a genius way to satisfy those mashed potato cravings â without the extra carbs! đ«đ This guilt-free mash tastes just as good (if not better!) than the classic, and it's waiting to be the star of your next plant-powered plate. đ±đȘ
Pair this cauliflower mash with your favorite plant protein and steamed veggies, and voilĂ â youâve got yourself a meal thatâs as nutritious as it is delicious. Veginners, get ready to mash things up! đœïžđ
Cauliflower 'Mashed Potatoes' Recipe
Servings: 4
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Ingredients: (affiliate links)
1 large head of cauliflower (or frozen cauliflower florets)
3-4 cloves of fresh garlic (or 1 tsp of garlic powder)
1/4 cup plant-based milk (like almond, soy, or oat)
2 tablespoons vegan butter
Black pepper, to taste
Optional garnish: chives, truffle infused sea salt, or vegan parm
Instructions:
Steam Cauliflower: Place cauliflower florets in a steaming basket over boiling water. Cover and steam for about 10-15 minutes, until very tender.
Cook Garlic: If using fresh garlic, heat a small pan over medium heat, add a splash of olive oil or water, and sauté garlic until fragrant (1-2 minutes). If using garlic powder, skip this step.
Blend the Cauliflower: Transfer the steamed cauliflower to a food processor or use a hand blender in a deep bowl. Add the cooked garlic (or garlic powder), plant-based milk, and vegan butter. Blend until smooth. Season with salt and pepper to taste.
Garnish and Serve: Garnish with chopped chives or vegan parm, if desired. Serve warm with your favorite plant protein and some steamed veggies. I love Meati mushroom steaks!
Estimated Nutritional Facts (per serving for Cauliflower Mash only):
Calories: 100 kcal - Cauliflower, being the main ingredient, is low in calories compared to potatoes. The majority of the calories come from the vegan butter and plant-based milk.
Protein: 4 g - This comes mainly from the cauliflower and a small contribution from the plant-based milk.
Carbohydrates: 15 g - Cauliflower contributes to most of the carbs, which are significantly lower than those in traditional mashed potatoes.
Fat: 4 g - This is primarily from the vegan butter. Opting for a low-fat plant-based milk helps keep the fat content minimal.
Fiber: 5 g - Cauliflower is a great source of dietary fiber, which is beneficial for digestion and overall health.
Sugar: 3 g - These are natural sugars present in cauliflower, assuming unsweetened plant milk was used.
Sodium: 150 mg - This is a minimal amount, accounting for the natural sodium in cauliflower and a small amount in vegan butter. It assumes no additional salt is added.
Note: These values are approximate and can vary based on the specific brands and quantities of ingredients used. Cauliflower, as a cruciferous vegetable, offers a host of health benefits, including vitamins, minerals, and antioxidants!
After you've whipped up this creamy Cauliflower Mash, drop a comment below and let me know: Could you tell the difference? đ€ Does it satisfy your mashed potato cravings just as well? I'm super curious to hear if you're planning to make this swap more often.
Plus, I've got a fun challenge for you: Try fooling your friends or family with this healthy twist (I personally love doing this, lol đ). It's all about inspiring our loved ones to embrace healthier choices, right? Let's spread the plant-based love! đ Can't wait to read your stories.
Love, Cheryl đ
Here's $5 CASH to spend at my shop! Code: VEGINNER5Â (proceeds support animal sanctuaries)