Most mashed potato dishes (many made with cream or butter) can be comfort food for your taste buds, but definitely not for your abs.
Fortunately, by making a simple substitution, you can enjoy a similar taste & texture with a much lower calorie price – using cauliflower.
Not only do you end up with less calories, but the benefits include a healthy dose of fiber (over 2.5 grams per 1 cup), vitamins C, B6 and K, folate and manganese. It also contains omega-3 fatty acids. The Greek yogurt included in the recipe provides a small amount of protein and calcium while making the finished product a creamy consistency.
Note: I experimented with sour cream and fat free cream cheese as thickeners, and while these remain reasonable options, I prefer the dish when it is made with Greek yogurt. If you have room in your nutritional plan, try adding some grass fed butter, heavy cream or olive oil for an even smoother, creamier texture and richer taste. (If you are worried about the saturated fat, read my article on saturated fat.)
Don’t be afraid to get creative with additional ingredients, as this dish has a very mild flavor. Roasted garlic goes very well in it, as does caramelized onions.1
Without the roasted garlic or other add-ins, the recipe comes in at around 40-50 calories, depending on the amount of vegetable stock in the finished product. Even with additional ingredients, the calorie count is low and nutrition is high, making this a very physique friendly side dish.
Check out how few calories each ingredient adds, as well as the nutritional content:
|Cauliflower – Raw, 1 cup||25||5||0||2||2|
|Fage – 0% Greek Yogurt Plain, 0.13 cup (227g)||16||1||0||3||1|
|Emeril’s All Natural – Organic Vegetable Stock, 1 Cup||10||2||0||0||0|
|Garlic- Rosted With Olive Oil – Roasted Whole Cloves, 1 Cloves||10||2||1||0||0|
To roast garlic, cut ¼ – ½ inch off the top of the bulb. Drizzle with a small amount of olive oil and bake, in a baking dish covered with foil, at 350 degrees for 30-45 minutes, checking the garlic around 20-25 minutes. It is done when the garlic is soft and the edges are beginning to brown. To use in the recipe, simply squeeze the garlic heads out and chop.
Hope you enjoy this healthy version of mashed potatoes – let us know if you try it out and what variations you cook up.