Basic Mashed Cauliflower (dairy-free)

Ingredients

  • 1/2 teaspoon (1.5g/ 2 ml) garlic, minced
  • 1 tablespoon (14.19g/ 15 ml) butter/ghee
  • 1/4 cauliflower (143.75 g/ 225 ml)
  • 1 cup (226.7g/ 225 ml) chicken broth (or more, depending on saucepan used)
  • salt to taste
  • white pepper to taste

Directions

On medium heat in a skillet, brown the garlic in the butter, and then set it aside.

Stove-Top/ Steamer. Separate the cauliflower into florets. Insert a steamer into a saucepan, filling up the saucepan with chicken broth to just under the steamer (depending on the size of your saucepan/steamer- you may need more broth than called for in the ingredients to reach the bottom of your steamer and safely steam your cauliflower. Adjust the amount of broth as needed). Place the cauliflower on the steamer, and boil the water on medium high heat. Place the lid on the saucepan and steam the cauliflower until tender: approximately 5-7 minutes. The time will increase as if the serving size of this recipe are increased. Place the warm cauliflower in a bowl, add the butter and garlic, and either mash by hand for a chunky result (this is a bit difficult). Or, my preference, pop the cauliflower in a blender or food processor and mash it this way. Either way you go, if your mash is too thick, add a tablespoon of the chicken broth at a time to make a thinner result to preference. Salt and pepper to taste.

Microwave. Pour only about 1/2 cup (118 ml) of the chicken broth in a microwave safe bowl. Add the cauliflower florets, and cover the bowl losely with a plate, leaving room for air to escape. Microwave for 1-2 minutes, or until tender to your preference. Place the warm cauliflower in a bowl, add the butter and garlic, and either mash by hand for a chunky result (this is a bit difficult). Or, my preference, pop the cauliflower in a blender or food processor and mash it this way. Either way you go, if your mash is too thick, add a tablespoon of the chicken broth at a time to make a thinner result to preference. Salt and pepper to taste.

Slow Cooker. Place the cauliflower and chicken broth in the slow cooker, and cook low for 4-6 hours or high for 2-3. Less time will produce firmer results, longer times will produce more tender results. When done cooking to preference. Drain the cauliflower from the broth (reserve for another recipe- soup perhaps?), and place it in a bowl, add the butter and garlic, and either mash by hand for a chunky result (this is a bit difficult). Or, my preference, pop the cauliflower in a blender or food processor and mash it this way. Either way you go, if your mash is too thick, add a tablespoon of the chicken broth at a time to make a thinner result to preference. Salt and pepper to taste.

Pressure Cooker. Place the cauliflower and 1/2 cup (118 ml) chicken broth in the pressure cooker, using the steamer basket if you have one (you can still cook the cauliflower without this). Close/seal pressure cooker completely. Cook on high pressure for 2-3 minutes. Safely release pressure. Drain the cauliflower from the broth (reserve for another recipe- soup perhaps?), and place it in a bowl, add the butter and garlic, and either mash by hand for a chunky result (this is a bit difficult). Or, my preference, pop the cauliflower in a blender or food processor and mash it this way. Either way you go, if your mash is too thick, add a tablespoon of the chicken broth at a time to make a thinner result to preference. Salt and pepper to taste.

Base recipe makes 2 servings of 2.8oz/ 79.1 g a piece.

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About This Recipe

Mashed cauliflower does an excellent job of replacing mashed potatoes in that it has a great consistency and is just as versatile as potatoes. But the best part about cauliflower is that it is a nutritional powerhouse. I prefer my mashed cauliflower with some heavy cream and a bit of parmesan cheese, but I've kept this recipe really basic for our dairy-free folks, and to give you a base to get creative from! Enjoy your mashed "fauxtatoes" - add some crumbled bacon, sour cream, shredded cheese, garlic, creamed cheese, chives- I could go on! Enjoy!

Recipe Macros per Serving

Protein: 1.56 gram(s)

Carbs: 3.84 gram(s)

Fiber: 1.45 gram(s)

Fat: 5.98 gram(s)

Calories: 70.52

Net Carbs: 2.39 gram(s)