Healthy Alternatives
mashed cauliflower
YIELD : 4 servings PREP TIME : 10 mins COOK TIME : 7 mins
ingredients :
1 head of cauliflower , cut into florets 2 tbsp vegan butter or margarine 1 clove of garlic , minced or grated Salt and pepper 2 tbsp fresh chopped chives
directions :
1 . Bring a large pot of water to a boil ; add cauliflower florets . Boil for about 6 minutes or until soft . Once cauliflower is finished cooking , drain well , and pat between several layers of paper towels until very dry . 2 . Place dried cauliflower in a large mixing bowl . Add in vegan butter or margarine and garlic . With a blender or potato masher , combine until creamy . 3 . Season with salt and pepper to taste and sprinkle with fresh chives .
mashed cauliflower vs . mashed potatoes
• When boiled , potatoes are higher in calories than cauliflower . Mashed potatoes contain 134 calories , while mashed cauliflower contains just 28 calories .
• Boiled cauliflower contains 55 mg of vitamin C in each 1-cup serving , while boiled potatoes contain just 11.6 mg .
• Pureed cauliflower provides both folate and vitamin K . These nutrients are not present in significant amounts in pureed potatoes .
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