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The best-ever cauliflower mashed "fauxtatoes"

By Medisys on April 01 2018 | Nutrition & Recipes

As yummy as mashed potatoes are – with all that added cream and butter, your mashed-potato recipe often packs a lot more calories, carbohydrates, and saturated fat than you bargained for! Mashed cauliflower is a wonderful substitute for mashed potatoes. Cauliflower is a good source of vitamin C, vitamin K, dietary fiber, vitamin B6, folate, pantothenic acid, potassium and manganese! Cauliflower is also naturally low in carbohydrates. 


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Beyond being packed with vitamins and minerals, cruciferous vegetables like cauliflower are famous for their high concentration of a class of cancer-fighting chemicals called "glucosinolates".  This creamy, naturally low-carbohydrate garlic mashed cauliflower recipe offers all of the savory richness of traditional mashed potatoes without the added saturated fat, carbs, and excess calories.



• 8 cups bite-size cauliflower florets (about 1 head)

• 4 cloves garlic, peeled and finely chopped

• 1/3 cup buttermilk (or vegetable stock, if looking for a vegan option) 

• 4 teaspoons extra-virgin olive oil, divided

• 1 teaspoon butter (optional) 

• 1/2 teaspoon sea salt

• Freshly ground pepper to taste

• Snipped fresh chives for garnish



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. Dry the cauliflower to remove excess water and 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. For a thicker consistency, strain and discard excess water using a cheesecloth-lined sieve.  

3. Transfer to a serving bowl or baking dish. Drizzle with the remaining 2 teaspoons olive oil and garnish with chopped chives, if desired. Serve hot (can reheat in the oven).


Recipe adapted from: http://www.eatingwell.com/recipe/248887/creamyBy Nadia Leblanc Pagie, Registered Dietitian, Ottawa mashed-cauliflower/