A Makeover Comfort Food Recipe That’s Better than the Original.

A Starchy Comfort Food Gets a Makeover!

It took a leap of faith, but I decided  to find out if cauliflower can be a stand-in for potatoes in the comfort food category.  It’s that time of year when we start to crave chili, meatloaf, fried chicken, and mashed potatoes.

For people that are counting calories and carbs, eating white potatoes mashed with milk and butter is either a diet no-no or a healthy indulgence.  Replacing the potatoes with cauliflower increases the nutritional value, dramatically reduces the calories and carb count, and is easier to prepare; there are no potatoes to peel.

I prepared creamy mashed cauliflower last week and my husband said he likes it better than mashed potatoes.

A perfect head of cauliflower I found at the grocery.

Creamy Mashed Cauliflower Recipe


A large head of cauliflower
1/2 cup skim milk
1 tablespoon of butter
1 teaspoon of garlic salt
Ground pepper to taste
Parsley (optional)

Chop cauliflower into bite size pieces.


Chop the cauliflower into pieces and place in a microwave safe bowl with 2 tablespoons of water.
* I microwaved the cauliflower until tender, but steaming is another option.
Cook until tender.
Pour the cauliflower into a strainer to remove any excess water.
Transfer to medium size bowl.
Mix with an electric beater adding in skim milk, butter and garlic salt until creamy.
Add ground pepper to taste.
Garnish with parsley.

The finished product:

Creamy, mashed cauliflower - looks like the real thing!

Nutritional Benefits of Cauliflower

One 3/4 cup serving has about 107 calories.  The same serving of potatoes has about 175. Plus, like other cruciferous vegetables, cauliflower contains high amounts of antioxidant nutrients, is an excellent source of vitamin C, and a good source of manganese.  Beyond the basic antioxidants, cauliflower has a number of phytonutrients including beta-carotene, beta-cryptoxanthin, caffeic acid, cinnamic acid, ferulic acid, quercetin, rutin and kaempferol.

The combination and variety of phytonutrients help to lower oxidative stress in our cells which is believed to be a risk factor in the development of most cancers.  The anti-inflammatory properties in cauliflower support both digestive and cardiovascular health, plus it is high in fiber. (Source: WHFoods.com)

Cauliflower is also is abundant in vitamin K, folate, vitamin B6, potassium, and vitamin B5.It’s delicious and it’s good for us. What more could we want?

See What You Think

Next time your family is begging for mashed potatoes, try replacing the spuds with cauliflower and see what their reaction is.  I’m guessing they will love it!

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