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Healthy Garlic Cauliflower Mash

I absolutely love cauliflower. It is an amazingly versatile vegetable. If you aren't aware of the many ways it can be prepped, get some research on and be prepared to have your mind blown!

Here I will present my healthy variation of cauliflower mash; a delicious alternative to mashed potatoes!

Not only does cauliflower provide a healthy alternative to potatoes, it is also a bit more resilient. Meaning that you can cook it up well before the mashing process! I prefer to saute the cauliflower a bit before boiling it to let some of the delicious flavors caramelize.


Cauliflower; 1 head

1/2 cup butter

3 cups water

3/4 cup milk (whole, almond, soy, etc.)

3 cloves garlic

Salt, to taste

White Pepper, to taste

Step 1: Prepare cauliflower by chopping it into small chunks (the smaller the chunks, the faster the cooking)

Step 2: Saute cauliflower in 1 tablespoon of butter or oil with garlic cloves for about 3 minutes

Step 3: Bring water and a pinch of salt to a boil in a pot

Step 4: Add cauliflower and garlic to boiling water and cook until tender; about 8-10 minutes

Step 5: Strain cauliflower

Step 6: Place cauliflower and garlic in a sturdy blender, a food processor or in a bowl to use with an immersion or hand blender.

Step 7: Add milk, butter, salt and pepper in with cauliflower and blend/ mix until desired consistency is obtained. (adjust measurements as needed)

Step 8: Serve and enjoy!

Storage: Store in an airtight container in the refrigerator for up to 4/5 days.

I served my mash topped with some delicious grilled onions and peppers and some black sesami seeds for garnish. Feel free to get creative or just serve as is! Yum!

#Healthy #cooking #cauliflower #vegetables #vegetarian

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