INSTANT MASHED CAULIFLOWER
Starting Monday with this Instant Mashed Cauliflower or in healthy words - Cauliflower Mashed Potatoes Recipe. I call this Instant Mash because in just 10 minutes, this low-carb, creamy-dreamy cousin of mashed potatoes fly from kitchen to dinner table. Plus you don't even need to switch on oven or stove for this recipe.Mashed Potatoes are ultimate comfort food. Since my first intro to Mashed Cauliflower.. I love serving some whenever we are in mood of a comfort winter dinner. This gives me opportunity to keep meal low-carb yet deliciously comforting. This recipe is my special favorite because I never have to think twice to cook it. Neither I need to switch on stove or oven, nor I need pots of boiling water or fancy potato ricer. Just a microwave safe bowl and my trusty food-processor do the job.How good does that sound?So, let's make some Cauliflower Mash today?! Recipe also comes with a video of making mashed cauliflower. (30 seconds) Also, this recipe is part of Chicken Fried Eggplant Meal Prep.In my humble experience, a healthier side can be sold to picky-eaters in two ways. (I have two in my family - Vishal and myself.) 1) It should taste good. Taste good because otherwise mission will fail drastically. 2) It should be quick to prepare. Quick to prepare so that picky eater (who is also lazy cook) will not have to think much to make it. You know whom I'm talking about. :-) Oh, trust me. I'm a lazy cook. Luckily this mashed cauliflower recipe passes both tests. It tastes delicious. I mean, it is garlic-parmesan cauli-mash! Garlic and parmesan! What can go wrong if a dish has garlic and parmesan?!To give creamy consistency to mashed cauliflower, I add a little heavy cream and butter. I highly recommend adding these two because not just creamy texture, cream and butter also compliment the flavors of garlic and cauliflower... making'em creamy like mashed potatoes. Once the mash is ready, it is hard to tell in first bite if it is mashed cauliflower or mashed potatoes.Few reasons, why I prefer mashed cauliflower to mashed potatoes:Well, we all know the obvious reason: yes it is healthier and low-carb than potatoes. I also like it because;1) It is not starchy and makes lightest mash ever. 2) it is easy to cook, and has far quick cooking time than potatoes. This is why I have it ready in 10 minutes.To make mashed cauliflower, I start by giving rough chop to cauliflower. (it is best to discard the center hard stems and only use florets.) Add in wide microwave safe bowl with 2 teaspoon of water at the bottom. Then, I wet two paper towels and cover the cauliflower with wet towels. Microwave on high for 2 minutes at a time until cauliflower is soft. Half head of cauliflower in a wide bowl takes about 6 to 7 minutes.That's it. Once cauliflower is cooked. I add it to food processor with seasonings, cream, butter. Pulse until mixture is smooth, creamy and fluffy. Secret to Lite and Perfect Cauliflower Mash:The secret to lite and silky cauliflower mash is "least moisture". Often cauliflower mash, even potato mash gets sloppy because of water content. Creamy mash and water don't belong. If cooked cauliflower or potato are not dry when whipped/mashed... resulting mash will be sloppy and not lite, and creamy. This is more one reasonb why I'm fan of cooking cauliflower in microwave. Instead of boiling, microwave cooking keeps cauliflower much dry and easy to work with. No need to leave it to dry or use endless paper-towels to soak liquid. Hence, saves time and make creamy-dreamy mashed potatoes.. Oh, I meant Mashed 'Cauliflower' Potatoes.Please bookmark this Mashed Cauliflower recipe. This week, I'm sharing a quintessential winter meal prep, comforting yet healthier than ever. This cauli-mash is perfect side for that meal. (any guesses?)Stay tuned and follow us on Instagram @savitachefdehome for related stories.
Provided by Savita
Categories Side Dish
Time 10m
Number Of Ingredients 7
Steps:
- Place small dice cauliflower in a wide bowl. Cover with 2-3 wet kitchen towels. Microwave on high for 6 minutes. Check and stir once in between until cauliflower is tender. Make sure towels are wet or re-wet and continue.
- In food processor, add cooked cauliflower with garlic, heavy cream, butter, and parmesan. Pulse until cauliflower is smooth pureed. Taste and adjust salt. Pulse once again to distribute salt in puree. Add black pepper. (optional)
- Transfer to bowl, garnish with fresh chopped parsley or chives. Serve and enjoy!
Nutrition Facts : Calories 181 calories
THE BEST MASHED CAULIFLOWER
The Best Mashed Cauliflower, EVER! This recipe is so delicious, ULTRA creamy and just about perfect.
Provided by Nora
Categories Side Dish
Time 15m
Number Of Ingredients 7
Steps:
- Cook cauliflower: Place cauliflower in a large pot and cover with water and 1/2 teaspoon salt. Boil until buttery-tender. Drain very well. Place back in the pot over medium-low heat. Stirring from time to time (don't burn it!), steam off all the excess water (about 3-4 minutes). Take off the heat.
- Make the mash: Place the cauliflower in a large food processor with the blade attachment. Add all other ingredients and process until thick and smooth.
- Serve warm topped with extra butter and chives, if you like.
Nutrition Facts : ServingSize 1 serving, Calories 134 kcal, Carbohydrate 11 g, Protein 6 g, Fat 8 g, SaturatedFat 5 g, Cholesterol 22 mg, Sodium 469 mg, Fiber 4 g, Sugar 5 g
CAULIFLOWER MASHED POTATOES
Cauliflower Mashed Potatoes is an easy and delicious low carb alternative to traditional mashed potatoes, and just as smooth and creamy. Serve this healthy side dish with comfort food dinners, at the holidays or anytime you crave a creamy mash. If you have cut or reduced potatoes from your diet - these cauliflower 'potatoes' are the best alternative!
Provided by Olena Osipov
Categories Side
Time 15m
Number Of Ingredients 5
Steps:
- Separate cauliflower into florets and cut in smaller chunks.
- In a medium pot, combine cauliflower, garlic and enough cold water to cover the vegetables.
- Place a lid on top and bring to a boil. Reduce heat to low and cook for about 10 minutes or until cauliflower is fork tender. Drain.
- Add butter or olive oil, salt and ground black pepper to taste.
- Using an immersion blender (a food processor), process until very smooth or desired consistency.
Nutrition Facts : Calories 184 kcal, Sugar 12 g, Sodium 503 mg, Fat 5 g, SaturatedFat 2 g, Carbohydrate 31 g, Fiber 12 g, Protein 12 g, Cholesterol 8 mg, ServingSize 1 serving
EASY GARLIC MASHED CAULIFLOWER
Provided by Erin Aschow
Number Of Ingredients 6
Steps:
- Preheat your oven to 400 F. Cut the top 1/2-inch of the garlic head off to expose cloves. Lay the garlic on a sheet of foil, drizzle it with olive oil and wrap it to enclose. Roast the garlic in your preheated oven until the cloves have softened and are just lightly golden brown, about 40 - 45 minutes.
- Bring a medium pot of water to a boil. Once boiling, cook the cauliflower for 8-10 minutes or until fork tender. Remove and drain the cauliflower.
- Remove the garlic from the skin (just squeeze them upward to remove).
- Place the cauliflower and garlic, along with the remaining ingredients into a blender or food processor and pulse until smooth and creamy.
LOW CARB SHEPHERD'S PIE WITH CAULIFLOWER MASH
A lightened up twist on the classic meat and vegetable casserole topped with cheesy mashed cauliflower. Healthy comfort food that is sure to be a family favorite.
Provided by Brianne @ Cupcakes & Kale Chips
Categories Dinner Main Course
Time 55m
Number Of Ingredients 14
Steps:
- Preheat your oven to 350°F and coat a 1.5 quart casserole dish with cooking spray.
- Place a steamer basket in a large pot over simmering water. Add the cauliflower florets and stem for 12-15 minutes, until very tender.
- While the cauliflower is cooking, heat a skillet over medium heat.
- Add the ground beef, onion, garlic, 1 teaspoon salt and 1/4 teaspoon pepper to the skillet and cook, breaking up the meat, until it is browned. Drain any excess grease.
- Add the mushrooms and green beans, and saute for about 5 minutes until the mushrooms are tender.
- Stir in the beef broth tomato paste, and Worcestershire sauce. Bring to a simmer, and cook for 10-15 minutes or until thickened slightly. Season to taste with salt and pepper.
- While the meat mixture is simmering, remove the cauliflower from the pot and allow some of the excess moisture to evaporate.
- Transfer cauliflower to a food processor or blender. Add Greek yogurt, egg, ½ cup shredded cheddar cheese, and 1 teaspoon salt to the potatoes. Blend or puree until smooth, stopping to scrape down the sides if needed.
- Add the meat mixture to the prepared casserole dish, then top with the mashed cauliflower and remaining cheese.
- Bake for 30-35 minutes, or until heated through, and cheese is slightly browned.
Nutrition Facts : ServingSize 1 g, Calories 286 kcal, Carbohydrate 11 g, Protein 23 g, Fat 17 g, SaturatedFat 8 g, Cholesterol 93 mg, Sodium 1039 mg, Fiber 3 g, Sugar 5 g
THE CREAMIEST WHOLE30 MASHED CAULIFLOWER {WHOLE30 + PALEO + GLUTEN FREE + VEGAN OPTION}
This recipe for the creamiest Whole30 Mashed Cauliflower is thick and creamy without any cheese or sour cream! A healthy side dish that is a perfect low carb swap for traditional mashed potatoes. With a slightly sweet and nutty flavor and absolutely luscious texture, this recipe is sure to be a hit. Whole30, paleo, gluten free, and with a vegan option. I found inspiration for this recipe from these two sources: How to Make the Creamiest Mashed Cauliflower The BEST Cauliflower Mash
Provided by Nyssa Tanner
Categories Side dish
Time 30m
Number Of Ingredients 6
Steps:
- Cut the cauliflower in half, and then make a V shaped cut to remove the woody core. Slice the cauliflower very thin and then pass your knife through those thin pieces a few more times to get super small pieces. If there are any tough woody stems discard those or set aside for another use.
- In a large pot melt ghee over medium high heat and add cauliflower, chopped garlic, and sea salt. Sauté, stirring frequently, until cauliflower has started to soften and garlic is aromatic - about 5-6 minutes.
- Pour in 1/4 cup liquid of choice and reduce heat to medium low. Cover and cook for about 10-12 minutes - until cauliflower is fall apart tender.
- Purée cooked cauliflower and garlic in the pot using an immersion blender until desired consistency is reached. You can also pulse the cauliflower in a food processor or blender, or use a potato masher to mash until smooth. If using a potato masher the mashed cauliflower will be a little more texturized + less smooth, but still delicious.
- Season to taste with salt and pepper and serve immediately!
Nutrition Facts : ServingSize 1 cup, Calories 147 calories, Sugar 4 g, Sodium 510.9 mg, Fat 11.3 g, SaturatedFat 1.8 g, TransFat 0 g, Carbohydrate 11 g, Fiber 4.2 g, Protein 4.2 g, Cholesterol 0 mg
MASHED CAULIFLOWER COMFORT FOOD
There are many Mock mashed potato recipes here: using sour cream, mayonaise, cream cheese, etc... My favorite way to prepare it uses goat cheese, it gives it a tangy flavor that is special. Hope you enjoy my favorite low fat/low calorie comfort food!
Provided by msmia
Categories Cauliflower
Time 13m
Yield 2-4 serving(s)
Number Of Ingredients 4
Steps:
- Cut cauliflower (including stems) into chunks. Microwave in a covered dish for 8 minutes.
- Combine all ingredients in bowl of food processor and blend to desired consistency (don't forget to scrape down the sides).
- Sit down to a big bowl of warm, creamy, delicious comfort food that won't ruin your healthy diet!
Nutrition Facts : Calories 175.1, Fat 8.8, SaturatedFat 5.9, Cholesterol 22.4, Sodium 232.2, Carbohydrate 16, Fiber 7.2, Sugar 7.6, Protein 11.8
CAULIFLOWER MASH
It might be tough to imagine that anything could taste better than mashed potatoes. But cauliflower mash captures all the flavors of beloved potatoes, and you won't be able to taste the difference. Not only is this mash cheesy, buttery and silky smooth, it also brings along a stellar lineup of vitamins and nutrients. Plus it's lower in carbohydrates and calories than its potato counterpart.
Provided by Food Network
Categories side-dish
Time 20m
Yield 4 to 6 servings
Number Of Ingredients 8
Steps:
- Bring an inch of water to a boil in a large saucepan. Place the cauliflower in a steamer basket set over the boiling water. Cover and steam for about 5 minutes, until the florets are fork tender. Transfer the florets to a high-powered blender or food processor.
- Add the garlic, cheese, heavy cream, butter, salt and pepper to the cauliflower. Blend until smooth and creamy, 1 to 2 minutes. After 1 minute, if there are still chunks, use a rubber spatula to scrape down the sides, then process again until light, fluffy and completely smooth. Taste and adjust the seasoning if needed.
- Let the mash sit for 2 minutes to settle. Top with chives and serve with extra butter.
EASY LOW CARB, KETO MASHED CAULIFLOWER
Steps:
- Set a large pot of water to boil over high heat.
- Cut cauliflower in quarters and cut out stem of each quarter. Pull off any green leaves that may be left. Break the cauliflower into florets and place the florets in boiling water for about 6-8 minutes, or until tender when pricked with a fork. Drain well in a strainer.
- While cauliflower is cooking measure out the remaining ingredients (your mise en place). Pour (dump) the hot, drained cauliflower into a food processor. Add the parmesan, cream cheese, butter garlic, bouillon and salt. Puree until smooth and creamy (pulse a few time before pressing the puree button).
- To serve: Empty contents of food processor into serving bowl and sprinkle with chopped parsley. Additional butter can be added to taste.
Nutrition Facts : Calories 99 kcal, Carbohydrate 5 g, Protein 4 g, Fat 8 g, Fiber 2 g, Sugar 2 g, ServingSize 1 serving
KETO SALISBURY STEAK
These salisbury steaks are pure comfort food. We serve them with a side of mashed cauliflower topped with the extra gravy.
Provided by Karly Campbell
Categories Beef
Time 35m
Number Of Ingredients 17
Steps:
- Add the beef, egg, almond flour, Parmesan, onion, garlic powder, salt, and pepper to a mixing bowl and combine well.
- Form beef mixture into 4 oval patties.
- Heat the butter and avocado oil in a large cast iron skillet over medium heat until hot.
- Add the beef patties and cook for 5 minutes, covered.
- Remove the lid, flip the patties and cook for 4 more minutes or until cooked through.
- Remove the patties from the pan and set aside. Drain grease from the pan.
- Add the butter to the skillet over medium heat and let melt. Stir in the garlic powder and xanthan gum and cook for 30 seconds.
- Stir in the beef broth and Worcestershire sauce and bring to a simmer over medium heat, stirring often. Cook until mixture has thickened, about 5 minutes.
- Taste and season gravy with salt and pepper.
- Add steaks back to the skillet with the gravy and cook for 2 minutes to warm, topping the steaks with the gravy.
- Sprinkle with parsley before serving.
Nutrition Facts : Calories 484 calories, Carbohydrate 6 grams carbohydrates, Cholesterol 177 milligrams cholesterol, Fat 32 grams fat, Fiber 2 grams fiber, Protein 41 grams protein, ServingSize 1, Sodium 646 milligrams sodium, Sugar 1 grams sugar
MASHED CAULIFLOWER AND POTATOES
The use of cauliflower with potatoes in this recipe brings the carb and natural sugar count down while ramping flavor way up. No one will think these even have anything but fabulous potatoes with the best taste ever in the dish. Adding the roasted garlic at the end is another flavor boost sure to please.
Provided by Sally Humeniuk
Categories Side Dish
Time 30m
Number Of Ingredients 10
Steps:
- Add potatoes and cauliflower in a large pot. Add the chicken or vegetable broth to cover the vegetables. You may use water if you like instead but the broth adds extra flavor. Add about 1 teaspoon salt to the pot and 2 of the garlic cloves from the head of garlic that you have already skinned. (Reserve the other cloves for roasting)
- Bring to a boil, cover and simmer for about 20 minutes (until the potatoes are fork-tender).
- While the cauliflower and potatoes are simmering, turn your broiler on and place oven rack on one spot below the middle. Put the remaining garlic cloves (you want at least 7 or 8) on a piece of aluminum foil and drizzle with the 1 tablespoon olive oil. Add a dash of salt and black pepper. Place the foil on the oven rack and heat until the edges of the cloves just start to brown, about 5-7 minutes depending on the heat of your oven. Watch closely so the cloves don't burn. Remove the cloves from the oven and mince until it's almost a garlic mash. Set aside.
- Drain the cauliflower and potatoes and return to the pot. Add the butter and the garlic mash that you've roasted and use a potato masher to mash the vegetables until the butter is fully melted.
- Add the milk and mash some more until you reach the consistency you desire. Add more butter and/or milk if needed.
- Add more salt to taste, stir and place in a serving platter. Sprinkle top with fresh parsley, black pepper and a pat of butter (to look even more irresistible) before serving.
- Add potatoes and cauliflower to the insert of your pressure cooker and add 2 cups of chicken or vegetable broth. You may use water if you like instead but the broth adds extra flavor. Add about 1 teaspoon salt to the pot and 2 of the garlic cloves from the head of garlic that you have already skinned. (Reserve the other cloves for roasting)
- Seal the lid on the cooker, select Manual cooking and cook on high pressure for 10 minutes. (See next step for preparing roasted garlic while potatoes and cauliflower are cooking.) Once the 10 minutes is up, let pressure release naturally for 5 minutes then finish with a quick release. Remove lid when pressure is completely released and the top can be turned easily.
- While the cauliflower and potatoes are pressure cooking, turn your broiler on and place oven rack on one spot below the middle. Put the remaining garlic cloves (you want at least 7 or 8) on a piece of aluminum foil and drizzle with the 1 tablespoon olive oil. Add a dash of salt and black pepper. Place the foil on the oven rack and heat until the edges of the cloves just start to brown, about 5-7 minutes depending on the heat of your oven. Watch closely so the cloves don't burn. Remove the cloves from the oven and mince until it's almost a garlic mash. Set aside.
- Remove the cauliflower and potatoes with a slotted spoon to a large bowl. (Do not pour any remaining broth or water into the bowl unless you want to make the recipe dairy-free then add the broth in place of milk or butter.) Add the butter and the garlic mash that you've roasted and use a potato masher to mash the vegetables until the butter is fully melted.
- Add the milk and mash some more until you reach the consistency you desire. Add more butter and/or milk if needed.
- Add more salt to taste. Sprinkle top with fresh parsley, black pepper and a pat of butter (to look even more irresistible) before serving.
Nutrition Facts : Calories 199 kcal, Carbohydrate 27 g, Protein 4 g, Fat 8 g, SaturatedFat 4 g, Cholesterol 17 mg, Sodium 558 mg, Fiber 2 g, Sugar 4 g, ServingSize 1 cup
MASHED CAULIFLOWER WITH ROASTED GARLIC
A healthy, low-carb alternative to mashed potatoes. My husband actually prefers this to potatoes, they're light and creamy with a sweet, nutty note from the garlic and fresh pop of herbs.
Provided by Lisa Lotts
Categories Side Dish
Time 1h15m
Number Of Ingredients 6
Steps:
- Preheat oven to 400 degrees.
- Slice about 1/4" from the head of garlic and drizzle olive oil over the exposed cloves. Wrap garlic in aluminum foil and roast for 40-50 minutes, until soft. Remove from oven and cool until you can handle it.
- Meanwhile, set a vegetable steamer into a pot or saucepan with a lid. Add an inch of water to the pot and fill the steamer basket with the cauliflower florets. Cover the pot and bring the water to a boil. Cook cauliflower until very tender (so that when you pierce it with a knife it goes in and comes out easily without catching), about 10 minutes.
- Transfer cauliflower to a food processor. Squeeze the individual cloves of roasted garlic into the cauliflower. Add the thyme and secure the lid on the food processor. Pulse the cauliflower mixture until there are no lumps and it's smooth like mashed potatoes. This may take a few minutes.
- Season with salt and pepper to taste. Can garnish with extra sprinkle of thyme and a drizzle of good olive oil to serve.
Nutrition Facts : Calories 69 kcal, Carbohydrate 8 g, Protein 3 g, Fat 4 g, SaturatedFat 1 g, Sodium 189 mg, Fiber 3 g, Sugar 3 g, UnsaturatedFat 4 g, ServingSize 1 serving
CAULIFLOWER AND POTATO MASH
Sometimes you just need comfort food. Mashed potatoes are a well-loved and comforting side dish, but if you're trying to eat healthier you may be avoiding this...
Provided by Meredith | Our Love Language is Food
Time 30m
Yield 4-6
Number Of Ingredients 9
Steps:
- Place potatoes and cauliflower in a large saucepan with 1 + 1/4 cup broth and enough water to just cover the vegetables. Boil until potatoes are fork tender (~15-20 minutes)
- Reserve 1/2 cup of the cooking liquid and set aside. Drain the remaining liquid
- In the same pan, mash the cooked potatoes and cauliflower with 3/4 cup broth, butter, and sour cream until desired consistency is reached. Add additional reserved liquid if needed. Stir in chives, salt, and pepper.*
- Serve with additional butter, gravy, or your favorite mashed potato toppings and enjoy!
RICH CAULIFLOWER MASH
Provided by Ree Drummond Bio & Top Recipes
Categories side-dish
Time 25m
Yield 6 servings
Number Of Ingredients 9
Steps:
- Melt the butter in a large pot over medium heat. Add the cauliflower florets, core slices, onion, garlic and rosemary. Cook, stirring, for 1 minute. Add the cream and a good pinch of salt and pepper. Bring to a simmer, reduce the heat to medium-low. Cover and let cook until the cauliflower has softened, about 5 minutes.
- Use a blender or immersion blender to puree until smooth. Taste and adjust seasoning as needed. Garnish with parsley and serve.
MASHED CAULIFLOWER
a tasty low carb alternative to mashed potatoes. straight up comfort food you will crave.
Provided by Kristina Sloggett
Categories Side Dish
Time 35m
Number Of Ingredients 6
Steps:
- Chop / break cauliflower into small pieces.
- Steam, roast, or boil until soft, 20-25 minutes (I used a bamboo stacked steamer).
- In the pot you steamed or boiled in, mash cauliflower with milk, butter, salt and pepper.
- Add roasted garlic cloves, mash to combine.
- For a smoother texture: purée in batches in high speed blender or food processor.
- Transfer to serving bowl.
Nutrition Facts : Calories 80 calories, Carbohydrate 6 grams carbohydrates, Cholesterol 0 milligrams cholesterol, Fat 5 grams fat, Fiber 4 grams fiber, Protein 3 grams protein, SaturatedFat 3 grams saturated fat, ServingSize 1, Sodium 223 grams sodium, Sugar 2 grams sugar, TransFat 0 grams trans fat, UnsaturatedFat 0 grams unsaturated fat
HARVEST FESTIVAL MINCED BEEF & VEGETABLE CASSEROLE
A hearty low-calorie recipe that is perfect for the 5:2 diet on fast days,as each portion only has 270 calories a serving. A wonderful harvest dish with root vegetables, tomatoes and lean minced beef.
Categories Lunch, Main Dish
Time 1h10m
Yield 2
Number Of Ingredients 9
Steps:
- Spray the low-fat spray into a heavy based casserole dish and add the onions and garlic, put the lid on and sauté over a low heat for 3 to 5 minutes.
- Add the minced beef and fry it with the vegetables for a couple of minutes before adding the chopped swede and carrots. Add the tinned tomatoes and beef stock, replace the lid and simmer over a low heat for 35 to 45 minutes, or until the root vegetables are cooked and soft.
- Season to taste with salt and pepper and serve with faux cauliflower mashed potato for a low-calorie meal or mashed potatoes for a normal meal.
- Recipe serves two people and recipe is suitable for freezing. Total calories in recipe = 540 and each portion of minced beef casserole is 270 calories.
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