Creamy Whipped Cauliflower

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Cauliflower is one of my favorite vegetables. I learned to make this healthy version of “mashed potatoes” in a Hy-Vee cooking class years ago and I don’t think I’ve had potatoes since! Even the whole family loves it.

Further Food Nutritionist Commentary:

This is a great substitute for standard mashed potatoes. Using skim milk instead of whole milk helps to reduce the saturated fat content, and choosing Smart Balance with flaxseed oil adds a bit of omega-3 (healthy fat) as well. The garlic & onion powders, as well as the pepper give this recipe a bit of flavor without salt. This recipe is an excellent choice if you are trying to limit your sodium intake. Each serving provides 60% of your daily needs for vitamin C- which supports immune function and works as an antioxidant in our bodies.

By Alex Lane, MS, RDN/LD

Creamy Whipped Cauliflower

  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Servings: 6

Ingredients

1 head cauliflower (cut into florets)
1/4 cup skim milk
2 tablespoons Smart Balance light buttery spread with flaxseed oil
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon black pepper

Instructions

1. Place a steamer insert into a saucepan and fill with water to just below the bottom of the steamer.
2. Cover and bring water to a boil over high heat. Add cauliflower, re-cover pan and steam until soft (10-15 minutes).
3. Transfer cauliflower to a blender or food processor.
4.Pulse for a few seconds, then add garlic powder, onion powder, pepper, and buttery spread.
5. Add a small portion of the milk and blend for about 30 seconds. Scrape down the sides as needed. Add more milk a little bit at a time – you don’t want to add too much and make it too watery. (Usually I do not need all 1/4 cup milk, but depends on amount of cauliflower used.)
6. Pulse again until blended well and you have reached desired consistency. The end result should be smooth just like mashed potatoes!

1. Place a steamer insert into a saucepan and fill with water to just below the bottom of the steamer. 2. Cover and bring water to a boil over high heat. Add cauliflower, re-cover pan and steam until soft (10-15 minutes). 3. Transfer cauliflower to a blender or food processor. 4.Pulse for a few seconds, then add garlic powder, onion powder, pepper, and buttery spread. 5. Add a small portion of the milk and blend for about 30 seconds. Scrape down the sides as needed. Add more milk a little bit at a time – you don’t want to add too much and make it too watery. (Usually I do not need all 1/4 cup milk, but depends on amount of cauliflower used.) 6. Pulse again until blended well and you have reached desired consistency. The end result should be smooth just like mashed potatoes!

Nutrition Information

Per Serving:  Calories: 37; Total Fat: 2g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 50mg; Potassium: 29mg; Carbohydrate: 4g; Fiber: 2g; Sugar: 1g; Protein: 2g

Nutrition Bonus: Vit C: 60%

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