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A light and creamy alternative to mashed potatoes. This sodium-free cauliflower mash is steamed and blended until perfectly smooth, making it a healthy topping for casseroles or a simple side dish.
For 4 servings
Prepare the cauliflower
Steam the cauliflower
Blend the mash
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A light and creamy alternative to mashed potatoes. This sodium-free cauliflower mash is steamed and blended until perfectly smooth, making it a healthy topping for casseroles or a simple side dish.
This american recipe takes 25 minutes to prepare and yields 4 servings. At 95.94 calories per serving with 4.08g of protein, it's a beginner-friendly recipe perfect for side or lunch or dinner.
Serve
Replace the unsalted butter with olive oil or a vegan butter substitute. Use an unsweetened plant-based milk like almond or soy milk.
For a lower-fat version, replace the butter with 1 tablespoon of olive oil or 2 tablespoons of plain Greek yogurt (note: yogurt adds sodium).
Blend in a small amount of unsalted cream cheese or a mild cheddar cheese to make it extra creamy and appealing to kids.
Use pre-cut cauliflower florets from the grocery store to save on prep time. You can also steam the cauliflower in the microwave.
Cauliflower is an excellent low-carb alternative to potatoes, making this mash suitable for keto, low-carb, and diabetic-friendly diets.
This recipe is prepared without any salt, making it ideal for individuals on a low-sodium diet to manage blood pressure and heart health.
Cauliflower is a great source of Vitamin C, an antioxidant that supports the immune system and skin health.
The fiber in cauliflower aids in digestion, promotes a feeling of fullness, and supports a healthy gut microbiome.
Yes, it is very healthy. It's low in calories and carbohydrates, high in fiber and vitamin C, and this version is sodium-free, making it an excellent choice for a healthy diet and those monitoring sodium intake.
One cup of this cauliflower mash contains approximately 80-100 calories, depending on whether you add milk. This is significantly lower than traditional mashed potatoes.
Absolutely. You can prepare the mash up to 2 days in advance and store it in an airtight container in the refrigerator. Reheat gently on the stove or in the microwave before serving.
Watery mash is usually caused by not draining the cauliflower properly after steaming. Let the florets sit for a minute or two after steaming to allow excess water to evaporate before blending.
Yes, it freezes well. Allow the mash to cool completely, then transfer it to a freezer-safe bag or container. It can be frozen for up to 3 months. Thaw in the refrigerator overnight before reheating.
