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While potatoes aren’t an unhealthy food, this low-carb alternative to mashed potatoes is worth a try.

Yes, potatoes are high in fiber. But compared to cauliflower, they are also high in carbs. Cauliflower is higher in antioxidants, and they are a greater source of minerals and vitamins than their mashed counterpart.

Here’s how to make this creamy carb-friendly substitute. Be sure to share your results with us on Facebook or Instagram.

Prep Time: 10 minutes, Cook Time: 10 minutes, Total Time: 20 minutes

Ingredients

  • 1 medium head of cauliflower, broken into florets
  • 3 cloves garlic, peeled
  • 1 tbsp unsweetened almond milk (or milk of choice)
  • 1/3 cup parmesan cheese, grated (omit if vegan or use nutritional yeast)
  • 1/2 tsp sea salt
  • 1/4 tsp ground black pepper

Instructions

  1. Heat a large stock pot (with steamer attachment) over high heat until boiling.
  2. Add the cauliflower and garlic cloves to a steaming basket and place over boiling water. Cover and steam until cauliflower is soft when poked with a fork, about 6-8 minutes. (Tip: If you let the cauliflower cool down a bit after it’s done steaming, it will dry out a bit, which makes it much easier to get a good texture on the mash. It also lets you add other flavorful liquids to balance out the moisture content.)
  3. Add the steamed cauliflower and garlic to a food processor (or, if you’d prefer, mix in a large bowl with an immersion blender or a potato masher). Add the parmesan, salt, and pepper.
  4. Pulse the food processor until all contents are mostly smooth. You want some texture here, but not a lot. You may need to scrape the sides of the blender or to move around the cauliflower to make sure it all gets mashed. Use the almond milk, tbsp. by tbsp., as needed to bring the mixture together. Try not to use too much as this will cause the mixture to get soupy. You want to keep it as thick as possible (like mashed potatoes).
  5. Serve hot. Garnish with fresh chives or whatever you like on your mashed potatoes.

Recipe Notes

Tip: If you let the cauliflower cool down a bit after it’s done steaming, it’ll dry out a bit, which makes it much easier to get a good texture on the mash. It also lets you add other flavorful liquids to balance out the moisture content.

To make creamy cauliflower mashed potatoes thinner, you can just add a little more unsweetened almond milk and then process it again to mix it through.

Recipe from A Sweet Pea Chef.

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