Clean Eating Recipes: 50/50 Cauliflower Mash

Mario Limaduran
     
Mario Limaduran
Mario Limaduran

Hacking Nutrition

If you are looking at reducing your carb intake from your diet, or if you have kids that don't necessarily eat vegetables, cauliflower mash is an excellent replacement for mashed potatoes. Cauliflower mash mimics the same volume of regular mashed potatoes, without giving away the flavor. By roasting some cauliflower, and processing it, adding some vegan milk - or regular milk and butter if non-vegan - this recipe hides nutrition within your prep adding a great amount of nutrients, unnoticeable to the eye. Feel free to add nutritional yeast for a vegan cheesy addition, and a boost in B vitamins. 

A Few Tips from our Chef, to you:

  • When roasting the cauliflower, high heat is your friend. Look for color in the cauliflower, as this caramelization yields massive amounts of flavor. My favorite way of seasoning vegetables in general is salt, pepper, and olive oil (not extra virgin) or grape seed oil.
  • Always wash your potatoes before cutting them. Leaving the skin-on adds extra fiber. 
  • By eliminating the potatoes, this recipe becomes a great keto side dish recipe!
  • Feel free to add any non-dairy milk to smooth and process the potatoes in an easier manner. Vegetable stock helps, but milks provide further creaminess. Add regular milk and butter for a creamer option. A small amount of butter never killed no one!

 

Check Out our Trifecta Clean Eating Meal Plan!

You've probably heard of the term 'clean eating' before. Clean eating refers to a wholesome way of eating. If you'd like to know more about it, read more about it here.  

If you don't feel like meal prepping, we have your back. Check out our Clean Eating meal plan or our A La Carte items!  We have ready to eat meals or carb sides ready to be reheated.

CLEAN MEAL PLAN

 

healthy recipes, sides, clean eating, clean recipes, caulimash, cauliflower mashed
Side
American
DiabeticDiet, GlutenFreeDiet, VegeterianDiet, LowLactoseDiet, KetoDiet
Side

Clean Eating Recipe: 50/50 Cauliflower Mash

Cook time: 60 min
Prep time: 20 min
Yield: 3 each
Print Recipe

Description

This recipe is perfect to spice up your meal prep for your week. One recipe can yield several days worth of sides. If you want more tips and tricks on how to dress up your weekly meal prep, check out this article.

Ingredients

  • 1 (~2-lb.) Cauliflower, Cut into Small Florets
  • ~2 lb. Russet Potatoes, Washed, Diced, Boiled, Skin On
  • 4 Tsp. Olive Oil
  • 1 Tsp. Kosher Salt
  • 1-2 Tbsp. Chives or Green Onion, Sliced
  • 1/4 Tsp. Granulated Garlic
  • 2-5 Fl. Oz. Low-sodium Vegetable Broth

Instructions

  1. Preheat oven to 400° F.
  2. Cut potatoes evenly , and place in a large pot with cold salted water. Bring to a boil over high heat, stirring once or twice. Reduce heat to medium high, and continue to cook with a medium-aggressive boil, 30 to 45 minutes.
  3. Meanwhile, cut cauliflower and place in a foil lined sheet tray. Drizzle with salt, pepper, and oil; toss gently to coat. Bake, for 15 minutes, until tender.
  4. Once potatoes are done cooking, drain them over a colander. Discard water. Let potatoes slightly cool. Be careful handling them.
  5. In batches, place potatoes and roasted cauliflower in food processor; add 0.5 oz of vegetable broth. Add liquid as needed. Pulse until smooth. Transfer to bowl. Repeat process until all cauliflower and potatoes are processed. Serve and top mash with chives or green onions.

Notes

  • This dish is a great keto option. Eliminate the potatoes and strictly puree the cauliflower with some oil, and bam, you have a keto side dish!

Nutrition facts

serves 10 portions
Calories Per Serving: 144
% Daily Value
9% Total Fat 6g
0% Cholesterol 0
5% Sodium 122mg
6% Total Carbohydrate 18g
Sugars 1g
6% Protein 3g
Vitamin A 3g
Vitamin C 30

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