Thursday, December 25, 2008

LOW CARB Mashed Cauliflower (Cauliflower Puree)

Pureed or mashed cauliflower is a great substitute for mashed potatoes. Low in carbs and high in nutrients, the "cauli-taste" is very mild. Try it even if you think you won't like it! You can flavor it up in any way you like - adding garlic is a great addition, or Parmesan cheese, or both!


  • raw cauliflower - a medium head makes about a pound of florettes
  • any combination of butter, milk, cream, or whatever you use when you make mashed potatoes - about 1/4 cup
  • salt and pepper
  • If you have low carb "instant mashed potatoes", add up to 1/4 cup for texture (Optional)
  • Options: minced garlic (a clove or two); garlic powder (1/2 to 1 teaspoon); cheese


  1. Break the cauliflower up into florets, or just chop. I like to cook it in the microwave in a container that I prepare and serve it in, but you can steam it. Cook it until it's tender - a fork should easily pierce it.
  2. The easiest thing to do is to add the rest of the ingredients to the container the cauliflower is cooked in, and then use a stick (hand) blender to put it all together. Or you can put it all in a regular blender or food processor.
  3. Assuming 4 servings from a pound of cauliflower, each will have about 3 grams of usable carbohydrate plus three grams of fiber. The calories will depend on what else you add.
  4. You can use the same process to make a cauliflower soup. The only thing to add is some shredded sharp cheese before blending. Hold back some of of the smallest florets from being mashed, and add just before serving, to add texture to the soup. Sprinkle a little of the shredded cheese on top as garnish.
  5. You can also add half&half to the mash ingredients on occasion for extra creaminess.

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Come on in for a nice cup of coffee and a chat about my weight loss journey as well as all the healthy recipes I have found, including WW points and/or nutritional information if available. I am eating a vegetarian diet and concentrating on getting healthy and hopefully weight loss will follow. Thank to all my readers for their ongoing support.