Paleo-Friendly Easy Mashed Cauliflower

By Chef Kyle Boesen

Mashed cauliflower is a great addition or substitute to your classic mashed potato side dish.

Mashed cauliflower is a great addition or substitute to your classic mashed potato side dish.

As the Paleo diet – a diet that encourages one to eat like our ancestors and limit processed foods, dairy, many grains and sugar – becomes more popular, we’re seeing a lot more people searching for recipes that meet the diet’s criteria.  (In fact, even Whole Foods is opening a new store in San Francisco with a Paleo Bar! Read about it here.)

In leu of this food trend, we thought it would be helpful to provide you with a great-tasting recipe that could easily be swapped for mashed potatoes at your Thanksgiving meal.

NOTE: If your party isn’t on the Paleo diet and you’d still like to try this, I’d encourage using 50% cauliflower and 50% mashed potatoes (non-Paleo ingredients and directions are below the Paleo version).  For some people, the taste of cauliflower can be quite strong so this softens the cauliflower flavor a bit and makes the dish all the more nutritious…and an excellent way to get children to eat cauliflower!

Mashed Cauliflower

Mashed Cauliflower is essentially like making mashed potatoes - just swap the cauliflower for potatoes.

Mashed Cauliflower is essentially like making mashed potatoes – just swap the cauliflower for potatoes.

Ingredients – Paleo Diet Version
1 head of cauliflower
1/2 teaspoon garlic powder
1 teaspoon of any of the following: ground sage, rosemary or thyme
1 tablespoon chopped chives, reserving half for garnish on top)
Salt and pepper to taste
 
Step 1: Wash and chop cauliflower. Place in a microwavable bowl with 1-2 tablespoons water, cover with plastic wrap and cook on high for 5-8 minutes or until cauliflower is tender (you can easily put a fork through the spears).
 
Step 2: Drain the cauliflower
 
Step 3: Combine all ingredients in a food processor and blend. 
 
Ingredients – Non-Paleo Version
4 cups chopped cauliflower
4 cups peeled and cubed potatoes (keep the skins on for added fiber and nutrition)
4 tablespoons butter
1/4 cup 2% milk
4 tablespoons sour cream
1 tablespoon chopped chives, reserving half for garnish
 
Step 1: Wash and chop cauliflower and potatoes.  Add the cauliflower to a microwave safe bowl, add 1-2 tablespoons water and cover with plastic wrap. Cook on high for 5-8 minutes or until they are tender and you can easily stick a fork through them.  Then, do the same with the potatoes. (Don’t combine them as the potatoes have more starch and will take longer to cook.) NOTE: You can also steam these on the stove.  Just put a cup of water at the bottom of a very large pot, place a heat-proof colander over and place the vegetables in the colander. Cover bring the water to a boil. Stir the vegetables on occasion to ensure they’re cooked evenly. 
 
Step 2: Combine butter and milk in a microwavable bowl and heat on high for 30 seconds or until butter is melted.
 
Step 3: Drain the vegetables and place in a large bowl. Mash by hand or use a hand mixer while slowly adding the melted milk and butter mixture and sour cream, little amounts at a time until the consistency you desire is reached. 
 
Step 4: Season with chives, salt and pepper and serve.
 

 Do you have a healthy spin on mashed potatoes? If so, we’d love to hear it. Or, if you have a “secret ingredient” for yours, please share.

Happy Thanksgiving!

 

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