Mock Mashed Potatoes: Healthy Recipe Garlic Mashed Cauliflower (2024)

FAQs

Why is mashed cauliflower good for you? ›

Creamy Mashed Cauliflower is a healthier alternative to traditional mashed potatoes. Primarily due to the carbs. 1 cup of raw cauliflower has 5g of carbohydrates; where 1 cup of raw white potatoes has 12g.

You can add a litle softened cream cheese to the pot in the final step and stir until melted. Or you can add a keto thickener like glucomannan or xanthan gum. Be sure to whisk it in well when the mashed cauliflower is hot. You don't need more than about ¼ teaspoon per head of cauliflower.

It also contains fibers that aid in better digestion. However eating cauliflower daily may hinder absorption of certain nutrients available in the other vegetables. Hence eating cauliflower once or twice a week along with other seasonal vegetables would be a better approach to incorporating other nutrients in the diet.

While everyone's tolerance is different, too much cauliflower can create G.I. distress, like excess gas and bloating. “Make sure to drink enough water to move it through your system,” suggests Lincoln.

Cauliflower is high in fiber and water. Both are important for preventing constipation, maintaining a healthy digestive tract, and lowering the risk of colon cancer. Studies have shown that dietary fiber may also help regulate the immune system and inflammation.

Using less water prevents the cauliflower from getting waterlogged. Boil until tender. This will take about 10 minutes or so. Sautéeing the cauliflower first helps it cook faster once the water is added to the pot.

It's high in vitamins C and K, and is also a good source of folate, which supports cell growth and is essential during pregnancy. Cauliflower is fat-free and cholesterol-free. And it's low in sodium. A one-cup serving contains only 25 calories, 5 grams of carbohydrates and 2 grams of dietary fiber.

Potatoes and cauliflower can both be solid choices to add to your regular diet. However, when it comes to cauliflower versus potato, cauliflower has some advantages including be lower in calories and carbs. Plus, cauliflower generally comes out ahead with versatility and nutrients profile.

Nutritionally, cauliflower is lighter in calories and carbs than potatoes and is more nutrient-dense. That's why it's popular among the low carb and weight loss communities.

According to Wisegeek.com, a Canadian scientist developed instant mashed back in 1962. Nutritionally speaking, instant mashed potatoes offer roughly the same vitamins and minerals as the real mashed potatoes with the exception of Vitamin C.

Are mashed potatoes healthy or unhealthy? ›

With popular diets like Ketogenic, carbs and starchy foods like potatoes have been deemed unhealthy. However, just like most food groups, mashed potatoes can be healthy if eaten in moderation, and depending on how they are cooked.

Our favorite way to eat cauliflower isn't as a cauliflower pizza crust or cauliflower rice, it's an extremely creamy mash. But before we designate mashed cauliflower as just a lighter version of mashed potatoes, let's consider why it is a side dish with merits all its own.

Of rice, pasta, potatoes, and bread, potatoes are the healthiest of these starchy and complex carbohydrate foods. This is because potatoes are dense in nutrients, containing essential minerals, vitamins, and other micronutrients. Potatoes are also high in fiber, helping to satiate hunger and regulate blood sugar.