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Mashed Cauliflower Recipe

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Pin by Maureen Price on FOOD KETO Mashed cauliflower, Delicious
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Introduction

Mashed cauliflower recipe is a delicious and healthy side dish that can be served with any meal. It is a great alternative to mashed potatoes and is perfect for those who are looking for a low-carb or gluten-free option. This recipe is easy to make and takes less than 30 minutes to prepare.

Ingredients

  • 1 head of cauliflower
  • 3 cloves of garlic, minced
  • 2 tbsp of butter
  • 1/4 cup of milk
  • Salt and pepper to taste

Instructions

1. Cut the cauliflower into florets and rinse them under cold water. 2. Boil water in a pot and add the cauliflower florets. 3. Cook for 10-12 minutes or until the cauliflower is tender. 4. Drain the water and let the cauliflower cool down. 5. In a pan, melt the butter and add minced garlic. 6. Sauté for a minute or until the garlic turns golden brown. 7. Add the cooked cauliflower to the pan and mix well. 8. Use a potato masher or blender to mash the cauliflower until it is smooth. 9. Add milk to the mixture and mix well. 10. Season with salt and pepper to taste. 11. Serve the mashed cauliflower hot with your favorite meal.

Nutrition

Mashed cauliflower is a healthy and low-calorie side dish. A serving size of 1 cup of mashed cauliflower contains:
  • Calories: 55
  • Protein: 2.9g
  • Fat: 4.3g
  • Carbohydrates: 6.4g
  • Fiber: 2.6g
  • Sugar: 2.7g

Benefits of Mashed Cauliflower

Mashed cauliflower is a healthy alternative to mashed potatoes. It is low in calories and carbohydrates, making it an ideal option for those who are watching their weight or following a low-carb diet. Cauliflower is also a good source of vitamin C, vitamin K, and folate. Vitamin C is an antioxidant that helps boost the immune system and promotes healthy skin. Vitamin K is essential for blood clotting and bone health. Folate is important for cell growth and development. Additionally, mashed cauliflower is gluten-free and can be enjoyed by those with gluten sensitivities or celiac disease. It is also a great way to incorporate more vegetables into your diet.

Tips for Making Perfect Mashed Cauliflower

To make perfect mashed cauliflower, follow these tips:
  • Use fresh cauliflower that is free of bruises or brown spots.
  • Cut the cauliflower into evenly sized florets to ensure even cooking.
  • Boil the cauliflower until it is tender but not mushy.
  • Drain the water and let the cauliflower cool down before mashing it.
  • Add butter and sautéed garlic for flavor.
  • Use a potato masher or blender to mash the cauliflower until it is smooth.
  • Add milk to the mixture to make it creamier.
  • Season with salt and pepper to taste.

Conclusion

Mashed cauliflower is a healthy and delicious side dish that is easy to make. It is low in calories and carbohydrates, making it a great alternative to mashed potatoes. With this recipe, you can enjoy a creamy and flavorful dish that is packed with nutrients. Try it out today and enjoy the benefits of this delicious vegetable.

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cauliflower mashed recipe Recipes
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