Turn it into loaded cauliflower mashed… I promise: this is a cauliflower-potato mash that you will actually want to eat. For more on Cauliflower nutrition see this article from Healthline. One cup of potatoes has 110 calories and 26 grams of carbohydrates. You can see them in the orange and yellow chart on this page towards the bottom. I love all of the nutritional information provided. In traditional mashed potatoes I used cream, but we want to avoid adding any liquid. Let's talk stats first. One of my favorite cauliflower recipes has been the Whole Foods version where it’s roasted with curry and peas. Your email address will not be published. This will definitely be on the menu! Creamy, cheesy and tastes amazing! “POTATOES Excellent source of nothing, but very good source of vitamin B6!” <– I thought potatoes were an excellent source of potassium, no? That is until I tried Della’s cauliflower mash!! They are a “good” source of potassium. So I cooked some cauliflower mash for the first time last night. Nutritionally, cauliflower is a great source of vitamin C, delivering 100 percent of your daily recommended amount in one cup (raw). Take your mashed cauliflower to the next level with this yummy recipe! Copy infographic link Copy. If your goal is a healthy family I bet they won’t even know there is cauliflower involved. Easy Keto Low-Carb Cauliflower Mashed Potatoes is the best quick and healthy recipe using cream cheese, parmesan, and garlic to make cauliflower puree. I substituted this dish for mashed potatoes as a low-carb alternative, and my husband said it was 'rockin' good.' Maybe it should be changed to 8 servings then! It’s filling and delicious, just like loaded baked potatoes. Thanks again for the recipe! (Source). (source). It has one fifth the carbs and calories of potatoes, and a much lower glycemic index too–mashed potatoes are around 87, while cauliflower is between 5 and 15. Cauliflower mashed potatoes are an excellent low carb alternative to the real thing, much faster to cook than potatoes! It is DELLA-icious. Thanks! Or, in the case of this Keto Mashed Cauliflower, it makes a great alternative to potatoes. Cauliflower mashed potatoes are a mixture of cauliflower, onion, garlic, and your favorite dairy of choice all blended up into creamy deliciousness. Eat This, Not That! says you can swap the cruciferous veggie for mashed potatoes and you'll get more immune-boosting vitamin C and bone-strengthening vitamin K. It's worth noting, too, that you can't over-mash cauliflower the way you can potatoes, which happens thanks to the extra starch in potatoes (via The Kitchn). Cauliflower, as a cruciferous vegetable, has phytonutrients called glucosinolates, which support multiple of our body’s systems, and antioxidants. Here’s a side by side comparison of cooked cauliflower versus potatoes: Cauliflower. Did you use 4 or 6? Maybe for special occasions though. Mashed Cauliflower is just like mashed potatoes except it isn’t loaded with carbs. Required fields are marked *. Our mashed vegetables are seasoned and whipped to deliver the look, taste, and texture of homemade mashed potatoes. One cup also provides one quarter of your recommended vitamin K (via WebMD). Mineral comparison score is based on the number of minerals by which one or the other food is richer. Cream cheese, butter and parmesan cheese add a nice texture to the Keto Cauliflower Mash. Get to know more about ketogenic diet and Carbs In Mashed Potatoes Vs Mashed Cauliflower here on this site. For a BIG serving of 440g the nutrition stats are Cals 146 Carbs 24g Fat 2g Protein 12g Sodium 110mg Fibre 12g as opposed to Potato mashed with 1% milk and unsalted butter (couldn't find any without butter? See the recipe. When I do need to use a whole one (very infrequently) the Instant Pot definitely makes it easier – I just put the whole thing in without cutting it up at all. Recipe looks good and I’m glad you’re featuring Della’s recipes. ESTIMATED GLYCEMIC LOAD™ Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. If desired, top with additional fresh rosemary and coarsely ground black pepper. Yes! One half cup of cooked potatoes has 67 calories, 15.6 grams of carbohydrates, 1 gram of protein, 1.4 grams of fiber, and a glycemic index of 7 (via NutritionData). . That also doesn’t take the ingredients you add to make them “mashed” into consideration. You can have an effective and low-carb replacement for mashed potatoes using just cauliflower, cream cheese, garlic, and seasoned salt. Cauliflower is a low carb alternative for everything from rice to pizza crust. Not a criticism just a safety warning – you really should take your pot off the lit burner before you turn on your immersion blender. However, when it comes down to cauliflower vs. potato, cauliflower wins. Cauliflower is so popular these days – I’ve seen it in everything from crackers to pizza crust. Here you’ll find a healthy mix of real-life meals made from whole ingredients balanced with the pleasures of life, including buttercream frosting and good wine. This blend of cauliflower and mashed potatoes makes a great side dish whenever you'd normally serve mashed taters. This post contains affiliate links They are deliciously creamy and a perfect side keto side dish. And, side-by-side, there are some noteworthy nutritional differences. Yes, cauliflower mashed potatoes are low carb and keto-friendly. Plus a sprinkle of nutrition, home life, beauty, parenting, and travel. As the mash cools a bit the butter, cream cheese and parmesan will help firm up the mixture. I also use the florets to make riced cauliflower in my food processor because I hate dealing with a whole cauliflower; it always makes such a mess. Charmaine Ng | Architecture & Lifestyle Blog says, Oh my gosh, I need to try cauliflower mash! My kids love mashed cauliflower since I started making it for them. of water to a boil. Nutrition in mashed potatoes vs. mashed cauliflower. 100g of potatoes equals 17 carbohydrates where 100g of cauliflower only contains 5 carbs. Mash cauliflower with spread and half and half until at the desired consistency. Why use cauliflower at all? I also LOVE your collaboration content w Della and Plenty. How To Make Oatmeal + Whipped Banana Oatmeal, 5 Tips for Keeping a Clean House with Kids, Clean Beauty Essentials + Beautycounter Promo Code, Charmaine Ng | Architecture & Lifestyle Blog. Here’s a side by side comparison of cooked cauliflower versus potatoes: Next to one another, cauliflower has a more impressive nutritional resume and is a bit more gentle on the blood sugar, but potatoes are still considered one of the world’s healthiest foods! Can also substitute olive oil or ghee for dairy free 1 tbsp full fat coconut milk or heavy cream for non paleo 3 4 tsp sea salt adjust to taste 1 8 tsp. Not sure if this was just a staged photo but even popping it over to the other side of the stove is safer. The net carbs in the Green Giant mashed are just 5 grams per serving, but a serving is a measly half-cup. On this page, we compare Potato Versus Cauliflower to see which food has fewer calories, less fat, more protein, and more fiber. This keto approved recipe is sinful its that good! So, double the net-carbs to 10 grams, and the calories to 160 — still not bad (compared to mashed potatoes with three times the net carbs), but homemade mashed cauliflower … Don’t be fooled by its white color – cauliflower is just as rich in phytonutrients as its green cousins. That’s why it’s popular among the low carb and weight loss communities. 1 cup, cooked; 29 calories; 5 grams carbs Yum! Mashed vegetables have replaced the potatoes in traditional mash with nutrient-packed veggies. Nutritionally, cauliflower is lighter in calories and carbs than potatoes and is more nutrient-dense. Natural Laundry Soap + Makeup Brush Cleaner, Excellent source of vitamin C, K, folate, B6 and pantothenic acid. There are 142 calories in 1 cup of Mashed Cauliflower. Drain. They contain the phytonutrients carotenoids, flavonoids, and caffeic acid, and the vitamins and minerals they contain all contribute to overall good health. Mashed cauliflower has an earthy, nutty flavor that's slightly more complex than potatoes. Cauliflower is basically a nutritional superpower. While the texture is similar, cauliflower mash tastes like cauliflower and mashed spuds taste like, well, potatoes (via Reddit). Most of us eat AT LEAST a cup of mashed potatoes though, let’s be real. Protein 3g There are 180 calories in 2/3 cup (5 oz) of Ore-Ida Mashed Potatoes N Cauliflower. That’s why it’s popular among the low carb and weight loss communities. As someone who grew up in the South, I am pretty particular about mashed potatoes. Drain cauliflower using a colander discarding the cooking water and place the cooked cauliflower in a food processor. The first several times I tried mashed cauliflower… It's much lower in carbs, full of vitamins C, K, B5, B6, folate, manganese and omega 3. , Charmaine Ng | Architecture & Lifestyle Blog Excellent, Very Good, and Good are actually technical terms based on the DRIs. Cauliflower is also loaded with antioxidants and … Note you could probably use an instant pot, but I haven’t tested it that way! It can be very helpful to look at a side-by-side comparison of different foods. And then they avoid satisfying food that does have very adequate Vit C , & B6 as you mention. Bring to a simmer. The real difference between mashed cauliflower and mashed potatoes. Nutritionally, cauliflower is lighter in calories and carbs than potatoes and is more nutrient-dense. Serves 4. Infographic. 2. Cauliflower's rise to center stage stems from the popularity of plant-based diets, as well as those that are gluten-free and low-carb (via National Institutes of Health). content can sometimes validate peoples idea….see! It's recommended that we consume 3/4 cup of cruciferous vegetables daily (via World's Healthiest Foods), and cauliflower is certainly a good option. Get full nutrition facts and other common serving sizes of Mashed Cauliflower including 1 oz and 100 g. Mashed cauliflower makes a satisfyingly delicious subsitute for mashed potatoes, dramatically cutting back on calories, fat and carbs. Potatoes on the other hand contain potassium, some vitamin C and B6, and, if you include the skin, fiber too (via Healthline). Calorie breakdown: 51% fat, 43% carbs, 7% protein. Someone zipping through the content would see the potato “value” comment and think…..hmmmmmmm.its not an excellent source of anything.