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A healthy alternative to mashed potatoes is this Mashed Cauliflower.

But, before you turn up your nose… you should give it a try, and have a think about the difference in calories, carbs and nutrients that you will be consuming.

For example, in 1 cup of mashed potato there are approximately 210 calories and 33 grams of carbs. Conversely, in 1 cup of mashed cauliflower (from this recipe) there are only approximately 130 calories and only 16 grams of carbohydrates.

Now that is a massive difference! Especially if this dish is accompanied by alcohol and desserts and other starchy vegetables and creamy sauces, the calories easily add up and can become excessive. This is a simple, tasty swap-out to help manage that growing calorie count.

You don’t need to compromise on taste either. This recipe contains olive, garlic and thyme which adds a rich creamy texture and some herbaceous flavour to the dish.

Cauliflower is a cruciferous vegetable that is naturally high in fibre and B-vitamins. It provides antioxidants and phytonutrients that can protect against cancer. It also contains fibre to enhance weight loss and digestion, choline that is essential for learning and memory, and many other important nutrients.

An article published by the Centers for Disease Control and Prevention (CDC) places cauliflower 24th on a list of “powerhouse fruits and vegetables.” Just one cup of raw cauliflower will provide: 77 percent of daily vitamin C needs, 20 percent of daily vitamin K needs and 10 percent or more of daily needs for vitamin B6 and folate.

So, will you add mashed cauliflower to your holiday table this year?

Mashed Cauliflower

A healthy alternative to mashed potatoes is this Mashed Cauliflower. This recipe contains olive, garlic and thyme which adds a rich creamy texture and some herbaceous flavour to the dish.
Prep Time 15 mins
Cook Time 15 mins
Total Time 30 mins
Servings 4 servings

Ingredients
  

  • 1 head Cauliflower large, sliced into florets
  • 3 Cloves Garlic, whole minced
  • 1 tbsp Olive Oil
  • 1 tsp Ground Thyme
  • Sea Salt and Black Pepper to taste
  • ¼ cup Parsley to garnish

Instructions
 

  • Bring a large pot of water to a boil.
  • Place cauliflower florets and garlic in a large steamer basket. Place carefully in the pot of water, cover, and steam until fork tender, approximately 10 minutes.
  • Transfer steamed cauliflower and garlic to a food processor or blender. Add olive oil, thyme, salt and pepper and process. Scrape down the sides of the bowl or blender, if needed, and continue processing to desired texture.
  • Scoop into a serving bowl, or divide onto serving plates. Garnish with parsley and enjoy!

Notes

Nutritional information per serving:
 
Calories: 72
Carbs: 8g
Fibre: 3g
Sugar: 3g
Protein: 3g
Fat: 4g
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