How to Make Mashed Cauliflower, The Low-Carb Way to Enjoy Comfort Food

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How to Make Mashed Cauliflower, The Low-Carb Way to Enjoy Comfort Food


There’s a rationale why you are seeing cauliflower in everything from pizza crust to rice substitutes these days. The vitamin-loaded cruciferous veggie serves as a superb substitute for all your carby vices, thanks to its texture and refined flavor. If you are currently building cauliflower-dependent Margherita pies at dwelling, why not step it up a notch and enhance your preferred side, also? Swapping a batch of your usual garlicky mashed potatoes with mashed cauliflower will support you get extra flu-preventing vitamin C, bone-strengthening vitamin K, and folate on your plate. To aid you make mashed cauliflower like a pro, we’ve consulted Claudia Sidoti, the Head Chef and Recipe Developer at HelloFresh, for her easy, move-by-stage guide on perfecting the facet dish.

How to make mashed cauliflower

Homemade organic mashed cauliflower with butter and chives

  1. Convey a large pot of h2o to a boil with a pinch of salt.
  2. Reduce the cauliflower into bite-sized florets. Then, increase them to the pot with a clove of garlic (optional) and salt, and pour in plenty of drinking water to cover the cauliflower by two inches.
  3. Convey to a boil and carry on cooking right up until tender (about 12–15 minutes), drain, and return to the pot.
  4. Making use of a potato masher or a fork, mash the cauliflower and garlic in the pot till it’s as easy as attainable. Position more than low warmth and insert two tablespoons butter, 1/4 cup milk or product, and a sprinkle of Parmesan. Period with salt and pepper and a sprint of freshly grated nutmeg for a little contact of heat spice (optional).
  5. Love!

Why you will really like this recipe

“Cauliflower mash has the very same comforting and creamy high-quality as mashed potatoes, but is substantially considerably less carb-heavy and caloric,” Sidoti states. “For a lighter but similarly delectable swap, you can use cauliflower as a stand-in for starchy potatoes.” In point, a half-cup of mashed cauliflower includes 60 calories, 6 grams of carbs (3 grams of fiber), and 2 grams of protein. The similar dimension serving of mashed potatoes clocks in at 108 calories, virtually 18 grams of carbs (1.6 grams of fiber), and 2 grams of protein.

Not only is it a winning facet and comfort food swap, but mashed cauliflower can also be employed as a stellar foundation for protein and veggies. Layer mashed cauliflower at the base of your bowl before topping it with turmeric-roasted hen, spiced broccoli florets, diced sweet potatoes, and a sprinkle of omega-3-abundant hemp seeds for a minimal-carb, keto-helpful meal.



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