Cauliflower Mashed Potatoes
Cauliflower Mashed Potatoes
Mashed potatoes are a staple side dish for many Americans. However, potatoes are a starchy vegetable and therefore have the potential to have a significant impact on blood sugar. Cauliflower, on the other hand, is a non-starchy vegetable that is full of nutrients like fiber, which can slow or lessen an increase in blood sugar. Because of this, it has been used by health communities to create iterations of starchy or "carb-heavy" dishes that minimize the glycemic load of a dish and increase nutrient content. However, cauliflower can have a strong taste and smell, making its utilization unappealing to some. To mitigate this and create a healthier version of a classic mashed potato, this recipe utilizes a combination of potato and cauliflower. While the mashed cauliflower adds volume and nutrients to the dish to increase its health benefits and lessen the total grams of carbohydrates per serving, the potato helps maintain a more familiar taste and texture. It is the best of both worlds. Give this recipe a try for your next weeknight dinner!
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Servings: 8
Calories: 169kcal
Equipment
- Blender
- Mixer
Ingredients
- 1 TBSP garlic paste
- 2 lbs yukon gold potatoes peeled and chopped
- 1 lb cauliflower cut into florets
- 1 TBSP rosemary minced
- 1/4 cup olive oil extra virgin
- 1/4 cup milk 2%
- salt and pepper to taste
Instructions
- Fill a large pot with water and bring to a boil. Add the chopped and peeled potatoes and the cauliflower florets to the pot and cook for 20 minutes or until the potatoes and cauliflower are fork tender.
- In a small sauce pot add the olive oil and garlic paste. Heat the garlic until fragrant. Add the milk and the rosemary to the pot and bring to a simmer to allow the garlic and rosemary to infuse the milk with their flavors.
- Once the potatoes and cauliflower have cooked, remove them from the pot of boiling water. If possible, try to separate the cauliflower and potato from one another – the cauliflower may float more towards the top of the water while the potato will be more towards the bottom of the pot.
- In a blender, add the soft cauliflower and blend or puree until smooth. In a mixing bowl, mash the potatoes. Combine the mashed potatoes and blended cauliflower together, and slowly stream in the warmed milk mixture. Mix well and season with salt and pepper to taste. Serve hot and enjoy!
Nutrition
Calories: 169kcal | Carbohydrates: 24g | Protein: 4g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Cholesterol: 1mg | Sodium: 27mg | Fiber: 4g | Sugar: 2g
