Smashed Cauliflower (Healthy Mashed Potato Substitute with Variations)

Get comfort food without so many carbs with smashed cauliflower. It’s a healthy alternative to mashed potatoes, and it’s easy to make and just as tasty. The recipe uses fresh or frozen cauliflower, but you can swap any combination of cauliflower, broccoli, carrots, or turnips. They each add unique flavors and textures.

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For topping your smashed cauliflower, here are some healthier options than fatty gravy.

• Olive oil infused with garlic
• Ranch dip
• Sauteed mushrooms with thyme and oregano
• Tahini sauce
• Pesto sauce

Serve smashed cauliflower as a dish dish alongside turkey burger or baked fish, or use it in a recipe like shepherd’s pie with ground turkey and peas. It’s also a good snack with some protein like a hard-boiled egg or low-fat string cheese stick.

Recipe for Smashed Cauliflower

Makes 4 servings

Ingredients:

• 1 medium head of cauliflower, cut into florets, or 2 12-ounce packages of frozen cauliflower florets
• 2-3 cloves of garlic, peeled and minced
• 1 tablespoon of olive oil
• ½ cup of unsweetened almond milk or low-sodium broth
• ¼ cup of grated parmesan cheese
• Salt and pepper to taste
• Chopped chives or parsley for garnish

Instructions: 

1. In a large pot, steam and drain the cauliflower if fresh, or defrost the cauliflower if using frozen. Add the garlic, olive oil, almond milk or broth, and parmesan cheese.
2. Use an immersion blender or food processor to puree the cauliflower mixture until it reaches the desired consistency. You may prefer it chunky or smooth. Stir in salt and pepper if using.
3. Cool and serve.

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Nutrition information per serving: 110 calories; 7 grams of fat; 1.5 grams of saturated fat; 10 mg of cholesterol; 180 mg of sodium; 8 grams of carbohydrates; 4 grams of dietary fiber; 2 grams of sugar; 4 grams of protein

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