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Creamy Mashed Cauliflower

:  February/March 2005, The EatingWell Diabetes Cookbook (2005)

Your rating: None Average: 4 (276 votes)

Our savory cauliflower puree makes a perfect low-carb stand-in for mashed potatoes. It gets its fabulous flavor from garlic, buttermilk and a touch of butter and, best of all, it has about one-quarter of the calories of typical mashed potatoes. If you like, vary it by adding shredded low-fat cheese or chopped fresh herbs.


READER'S COMMENT:
"This recipe is fantastic!! I used herb and garlic light cream cheese, skim milk or non fat milk. € Monique - Toronto, Canada "
Creamy Mashed Cauliflower Recipe

Makes: 4 servings, 3/4 cup each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High fiber | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 8 cups bite-size cauliflower florets (about 1 head)
  • 4 cloves garlic, crushed and peeled
  • 1/3 cup nonfat buttermilk (see Tip)
  • 4 teaspoons extra-virgin olive oil, divided
  • 1 teaspoon butter
  • 1/2 teaspoon salt
  • Freshly ground pepper to taste
  • Snipped fresh chives for garnish

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Preparation

  1. Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.)
  2. Place the cooked cauliflower and garlic in a food processor. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy. Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot.

Tips & Notes

  • Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.

Nutrition

Per serving: 107 calories; 7 g fat ( 1 g sat , 4 g mono ); 3 mg cholesterol; 10 g carbohydrates; 0 g added sugars; 5 g protein; 4 g fiber; 339 mg sodium; 288 mg potassium.

Nutrition Bonus: Vitamin C (150% daily value), Folate (22% dv).

Carbohydrate Servings: 1/2

Exchanges: 2 vegetable, 1 1/2 fat


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Holiday
Mother's Day
New Year's Eve
Thanksgiving
Christmas
Easter
Health & Diet Considerations
Heart healthy
Healthy weight
High fiber
Gluten free
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Low sodium
Style/Theme
Comfort foods
Everyday favorites
Kid-friendly
Quick (total 30 min. or less)
Vegetarian
Ease of Preparation
Easy
Total Time
30 minutes or less
Servings
4
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Microwave
Steam
Type of Dish
Side dish, vegetable
Meal/Course
Dinner

Ethnic/Regional
American
Season
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Publication
The EatingWell Diabetes Cookbook (2005)
February/March 2005
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