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This is the first in a 3-part series for healthy, tasty ways to prepare cauliflower.

If you are looking for a delicious and healthy alternative to mashed potatoes, creamy mashed cauliflower is the perfect side dish to try.

Cauliflower has a high nutritional value. It is rich in vitamins C and K, which support immune health and bone strength. Cauliflower is also a good fiber source, which promotes healthy digestion. Unlike starchy potatoes, cauliflower has a low glycemic index, meaning it will not cause a spike in blood sugar levels.

The key to making mashed cauliflower creamy & flavorful and not bland & watery (like mine used to be!) is in the preparation. Start by steaming cauliflower florets until tender. Once they are cooked, drain them well to avoid a watery mash. You can add butter or olive oil, and season with salt, pepper, and garlic for flavor. For extra creaminess, blend the cauliflower in a food processor until smooth.

To ensure the mash is thick and creamy:

Don’t undercook the cauliflower. I typically steam cauliflower florets for about 5 minutes, however, when making mashed cauliflower, I steam them for 10 minutes.
Drain the cauliflower well after steaming it. The less water it contains, the thicker the mash will be.
Add grated parmesan. Its texture thickens the mash.

You can keep leftovers in the fridge, in an airtight container for 3-4 days. Gently reheat leftovers in the microwave, covered, at 50% power.

Serving Suggestions:

Mashed cauliflower pairs well with a variety of main dishes. Anything you eat with mashed potatoes, will taste good with mashed cauliflower.

Here are a few examples:

Saffron Chicken

Quick & Easy Skillet Salmon

Blue Cheese Patties

Other things you will need for this recipe

A Food Processor: You could use a hand-held masher but your cauliflower mash will be creamier if you blend it in a food processor. If you do not have a processor, click on the link below to be taken to that product on Amazon.

Ninja Food Processor

If you would still prefer a hand-held masher, Try this:

Heavy Duty Stainless Steel Potato Masher

Cauliflower is highly versatile, making it the perfect substitute for potatoes.

More Cauliflower Recipes:

Roasted Cauliflower Steaks

Crispy Cauliflower Bites

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Recipe Card

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Creamy Mashed Cauliflower

Prep Time 10

Cook Time 10

Total Time 20

Ingredients

1 cauliflower head medium, trimmed, 1 pound
2 tablespoon butter or olive oil soft
1 teaspoon fresh garlic minced
1/4 cup parmesan grated
1 teaspoon salt
1/8 teaspoon black pepper

Instructions

Wash cauliflower, towel dry, trim the outer leaves, and cut into florets.
Place cauliflower florets in a microwave-safe bowl. Add 4 tablespoons water to the bottom of bowl, cover, and microwave on high for 10 minutes or until very tender.
Place butter (or olive oil), garlic, parmesan, salt and pepper in food processor.
Process until very smooth, 1-2 minutes, scraping sides of bowl, as needed, with spatula. Serve immediately.

Notes

Don't undercook the cauliflower. You want it to be very soft.

Drain the cauliflower well after steaming it. The less water it contains, the thicker the mash will be.

Be sure to add grated parmesan. Its texture nicely thickens the mash.

You can keep leftovers in fridge, in an airtight container, for 3-4 days. Gently reheat in the microwave, covered, at 50% power.

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