It’s a healthy alternative to traditional mashed potatoes and is friendly for those looking to maintain a diet that supports overall wellness.
Ingredients:
- 1 large head of cauliflower, cut into florets
- 2-3 cloves of garlic, minced
- 2 tablespoons of olive oil or avocado oil
- 1/4 cup of unsweetened almond milk or coconut milk
- Salt and pepper, to taste
- Optional: Fresh herbs like chives or parsley for garnish
- Optional: A tablespoon of nutritional yeast for a cheesy flavor
Instructions:
- Steam the Cauliflower:
- Bring a pot of water to boil and place a steaming basket with the cauliflower florets in it. Cover and steam until the florets are very tender, about 10-12 minutes.
- Sauté the Garlic:
- While the cauliflower is steaming, heat the olive oil in a small pan over medium heat. Add the minced garlic and sauté until fragrant, being careful not to burn it.
- Blend the Mixture:
- Transfer the steamed cauliflower to a food processor. Add the sautéed garlic, almond milk, salt, and pepper. Blend until smooth and creamy. If it’s too thick, you can add a bit more almond milk to reach your desired consistency.
- Optional Add-Ins:
- For a cheesy flavor without actual cheese, add a tablespoon of nutritional yeast to the mix and blend again.
- Garnish and Serve:
- Taste and adjust the seasoning as needed. Transfer to a serving bowl and garnish with fresh herbs like chopped chives or parsley.
- Enjoy:
- Serve warm as a healthy and delicious side dish.
This cauliflower mash is not only tasty but also aligns with functional medicine principles by being low in glycemic index, rich in nutrients, and free from dairy and gluten. It’s a great way to enjoy a comforting dish while still prioritizing your health and wellness.
Estimated Nutritional Information (per serving, recipe serves 4):
- Calories: 100-150 kcal
- Total Fat: 7-10 g
- Saturated Fat: 1 g
- Trans Fat: 0 g
- Cholesterol: 0 mg
- Sodium: 100-300 mg (varies with salt usage)
- Total Carbohydrates: 10-15 g
- Dietary Fiber: 4-6 g
- Sugars: 4-5 g
- Protein: 4-6 g
- Vitamins and Minerals:
- High in Vitamin C (from cauliflower)
- Vitamin B6 (if using nutritional yeast)
- Potassium
- Folate
This dish is low in calories, carbohydrates, and fats, and is a good source of fiber, making it a healthy alternative to traditional mashed potatoes. It’s suitable for those following gluten-free and dairy-free diets. The inclusion of olive oil provides healthy fats, and if nutritional yeast is added, it can add B-vitamins to the dish.
Please remember, these values are estimated and actual nutritional content can vary based on the sizes and specific types of ingredients used.