Helping Hands in the Kitchen: Garlic Cauliflower Mashed Potatoes

A bowl of creamy white mashed potatoes with small pieces of cauliflower throughout. The dish is topped with a sprinkle of chopped green herbs and a few small cloves of roasted garlic.

Garlic Cauliflower Mashed Potatoes are a delicious and healthy alternative to traditional mashed potatoes. This recipe combines the creaminess of potatoes with the subtle nuttiness of cauliflower and is flavored with the bold taste of garlic. Whether you’re trying to eat more vegetables or simply looking for a tasty side dish, these Garlic Cauliflower Mashed Potatoes are sure to satisfy. Plus, they’re easy to make and can be customized to your liking with different seasonings and toppings. Keep reading to learn how to make this flavorful dish!

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Recipe for GARLIC CAULIFLOWER MASHED POTATOES

EQUIPMENT NEEDED

Medium pot or steamer, cutting board, knife, blender or potato masher, clean towel, strainer, and a large bowl.

SERVES 4
ESTIMATED COST: $5.87
COST PER SERVING: $1.47

INGREDIENTS

  • 1 medium head cauliflower, cut into bite-sized pieces
  • 2 cloves garlic, chopped or 1/4 tsp garlic powder
  • 2/3 cup potato flakes
  • 1/4 tsp salt, or to taste
  • ground black pepper, to taste
  • 1 tbsp unsalted butter
  • 1/4 cup heavy cream or milk
  • 2-3 tbsp fresh parsley, chopped (optional)

METHOD OF PREPARATION

  1. In a medium pot over high heat, bring cauliflower and water to a boil. Cook 5-10 mins or until tender. Alternatively, steam cauliflower until tender, about 5-10 minutes.
  2. Remove 1/3 cup of the water and set aside. Drain the cauliflower and remove excess water by using a clean towel to absorb some of the moisture. (If using a steamer, gather 1/3 cup of hot water.)
  3. Add cauliflower, 1/3 cup water, garlic, potato flakes, salt, and pepper to a large bowl and mash with a potato masher until smooth (or add to a blender and blend on medium to high until smooth.) Taste and adjust seasonings.
  4. Place mixture in serving bowl. Add butter, cream, and parsley and stir to combine. Enjoy!

NUTRITION INFORMATION

Garlic Cauliflower Mashed Potatoes Nutrition Facts Serving Size: 1 Serving Amount Per Serving & % Daily Value* Calories: 144.2kcal Total Fat: 8.7g 13% Saturated Fat 5.4g 27% Trans Fat 0.3g Cholesterol 24.4mg 8% Sodium 202.1mg 8% Total Carbohydrate 14.9g 5% Dietary Fiber 3.6g 14% Sugars 3.5g Protein 4.1g 8% Vitamin A 6% Vitamin C 134% Calcium 5% Iron 5% *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

HEALTH BENEFITS

Cauliflower – high in choline which is a nutrient that supports the integrity of cell membranes, the synthesis of DNA, and metabolism. This nutrient aids in brain development and a healthy nervous system.

Garlic–contains the compound allicin known for its power to fight against bacteria, fungi, parasites, and viruses. Garlic is also associated with reduced risk of cancer and reduces the likely of blood clots forming.

Cloves of garlic and bunches of cauliflower.

References:
Recipe provided by Reanetta Perkins
Maryland University of Integrative Health

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