Faux Mashed Potatoes

Faux Mashed Potatoes

 

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Do you love mashed potatoes but don’t love all the carbs?  There is a tasty solution and will surprise those that you serve this delicious meal to.   I make faux mashed potatoes with Cauliflower!  There are a few different recipes but this recipe is from South Beach Diet.

 

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Surprise South Beach Mashed “Potatoes”

4 cups cauliflower florets

1 ounce I Can’t Believed It’s Not Butter spray

1 ounce Fat-Free Half & Half

Steam or microwave the cauliflower until soft.  (I microwaved mine for about 7 minutes)  Puree in a food processor, adding the butter spray and half and half.  (I mixed mine in my Ninja blender but you can also use a regular mixer) Season with salt and pepper if desired.

Servings: 4

Nutrition at a Glance:

Per serving:  81 calories, 2 g. protein, 5 g. carbohydrates, 6 g fat, 2 g. saturated fats, 82 mg. sodium, 4 mg. cholesterol, 3 g. fiber

 

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I cut the florets into small pieces before I microwave them.  Of course I had to munch on some of the raw cauliflower while cutting them into pieces! I used fresh cauliflower but you can also use frozen if fresh isn’t available.

 

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It’s a good idea to cover the bowl in the microwave and after about 4 minutes, I checked to see how done they were before adding 3 more minutes to the cooking. 7 minutes was perfect with my microwave but all are different, so check while cooking.

 

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After removing the bowl from the microwave ( and be careful, it’s super hot), I poured them into my Ninja, blending them up. After they were fully “mashed”, I added the butter and milk. (Oh, did I tell you I use regular milk with mine and real butter?) I blended everything together and they came out so creamy!

 

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Along with the cauliflower potatoes, I made stir fry steak with peppers and onions with a side of harvard beets. It was one healthy and delicious meal!

 

The American Diabetes Association, or ADA, classifies cauliflower as a non-starchy vegetable. It’s low in calories and carbohydrates and an excellent addition to any healthy meal plan, including diabetic and low-carb diets. Although cauliflower does contain some carbohydrates, the amount of carbs is much lower than starchy vegetables, like corn, peas and potatoes.

Carbs in Cauliflower

According to the U.S. Department of Agriculture Nutrient Data Laboratory, 1 cup of raw or cooked cauliflower contains about 5 grams of carbohydrates. Cauliflower is rich in fiber, which is a type of carbohydrate. Of the 5 grams of carbs present in 1 cup of cauliflower, 2 of those grams of carbs are from fiber. This is good news when it comes to maintaining a healthy body weight and controlling your blood cholesterol levels.

Carbohydrate Requirements

Carbohydrates are important because they are your body’s main source of energy. The recommended dietary allowance, or RDA, for carbs is 130 grams for adult men and women, 175 grams during pregnancy and 210 grams of carbs daily for nursing women. People who exercise regularly may need additional carbs since they burn stored carbohydrates for fuel during workouts.

 

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So whether you have to limit your carbs or just want a delicious alternative to potatoes, I suggest you try these delicious “faux potatoes” or “caulitaters”!

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Martha DeMeo

I started my blog on Christmas Day 2014 mainly to review products I received. Since then it has evolved into many other categories of lifestyles, family, money saving ideas, low cost, delicious and healthy meals plus other surprise posts. My granddaughter has her own category, Alex's Articles and the latest addition to my blog is my great granddaughter now has her category, Lia's Likings The Baby Blogger! Lia started blogger at 8 months old and she now has a Friday Story Time blog you won't want to miss! I welcome you to join the conversation, ask a question, give a suggestion or leave a comment on any blog post. I hope you enjoy Lia's Likings, she has some great posts that will make you smile!

12 Discussion to this post

  1. terry says:

    thanks for this…i love mashed cauliflower but didn’t know how to make them

    • Martha says:

      They are delicious Terry, would be great for one of your RV outings since they are so easy to prepare! I don’t even add seasoning, they are so good without any. You can also add garlic, cheese or bacon bits! Let me know how you like them when you whip them up. Thanks for stopping by!

  2. Alexandra Wilkins says:

    whoa, gonna have to try this, those look great!

  3. andria perry says:

    Thanks for this information I love creamed potatoes but being diabetic I cannot indulge in the wonderful potato. I will try this, I have never ate cauliflower mashed.

    • Martha says:

      These are great for diabetics Andria! They are creamy and delicious just like potatoes and I don’t even add any seasoning. Let me know what you think when you make them. Thanks for stopping by!

  4. Bill Kasman says:

    Potatoes made from cauliflower – now there’s lateral thinking for you. I shall pass this on to my personal chef.

  5. Those look soooooo good!!! I definitely need to try this, and what an easy recipe!!

    • Martha says:

      Ashley, if you didn’t know, you would think there were potatoes! They are so creamy and delicious, not to mention healthy. You can even make individual servings using frozen cauliflower. Let me know if you try the recipe and what you think. Thanks for visiting!

  6. Nicole says:

    Cauliflower is so versatile and so delicious! I’ve had it as mashed potatoes and have also made it into flatbreads. It’s so amazing the variety of foods it can serve as a substitute for. Great recipe!

    • Martha says:

      I love cauliflower Nicole! I haven’t heard of it made into flatbread but if you have a recipe for it, I’d love to try it! Thanks for stopping by!

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