On Your Health

Check back to the INTEGRIS On Your Health blog for the latest health and wellness information for all Oklahomans, published three times a week.

Substitute Mashed Potatoes with Mashed Cauliflower

by Stephanie Wagner, registered dietitian with the INTEGRIS Weight Loss Center

If you're looking for ways to reduce the amount of carbohydrates you eat, try this mashed cauliflower recipe as a great substitute. Cauliflower has fewer carbs and calories than potatoes so you can still enjoy the texture and similar flavor of mashed potatoes without the guilt. Stephanie Wagner, a registered dietitian at the INTEGRIS Weight Loss Center, shares her recipe for this delicious side dish.
Hi, I'm Stephanie Wagner, registered dietitian at the INTEGRIS Weight Loss Center. If you've been looking to cut down on your starch and carbohydrate intake, you might have heard about mashed cauliflower in place of mashed potatoes. Now this recipe is pretty simple to get together, but I do have one secret or "special ingredient" that I've decided is the best way to get a good creamy mashed cauliflower, and that is to use a low-calorie cheese wedge, similar to the Laughing Cow cheese. So what you do is you start with a bag of steamed cauliflower. To save time, I just get the frozen bag of cauliflower. I steam that and then I add two cloves of garlic, either with a garlic press or I chop it up really quickly, the three wedges of Laughing Cow cheese, and I do a little bit of salt and pepper here. I might add more later to taste, but just maybe a half teaspoon of each. Then I use an immersion blender cause this is the easiest way to blend it quickly without having to move to a different bowl. You could use a food processor or a traditional blender if you need it. Alright, and there you have it, creamy mashed cauliflower. If you wanted it thicker, you'd add more cauliflower. If you want salt and pepper, you could also use a low-calorie butter spray to get more flavoring. This pairs greatly with a seasoned baked chicken or a lean pork chop for a full meal. I hope your family likes it as much as ours does.

Subscribe to the INTEGRIS On Your Health blog

Subscribe for weekly emails full of useful and interesting Oklahoma-centric health and wellness info, from the doctors and health experts at INTEGRIS.