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Couliflower Mashed "Potatoes"

Prep Time: 30 mins.
Cook Time: 20 mins.
(Total time will vary with appliance and setting.)
Level of Difficulty: Medium


1 medium-head cauliflower, or 1 package (about 1 lb.) frozen, about 4 cups

1 tsp canola oil, if using garlic (optional)

1-3 large cloves garlic minced, or as desired (optional)

1/4 cup low fat (1%) or reduced-fat (2%) milk

2-3 Tbsp canola oil or extra virgin olive oil, as needed

Salt and white pepper, to taste


Break the cauliflower into pieces (equal in size) and place on 1 or 2 large, microwave-safe plates.  (Make sure there is only one layer on each plate.)

Sprinkle the cauliflower with water and cover it with 2 layers of wet paper towels.

Steam it in the microwave until it is fork-tender.  You may want to check to see if it's done a few times during the cooking process.

Fresh cauliflower may take 4 - 6 mins. in the microwave; frozen cauliflower may take 8 - 10 mins.

Drain it well and let the cauliflower cool slightly.

(If you decide to use the garlic heat 2 tsps of canola oil in a small, non-stick pan over very low heat.  Add the minced garlic and gently cook it until it becomes soft, about 3 mins.  Add the milk and heat it until it's hot, but don't let it come to a boil.)

If you decide not to use the garlic then just heat the milk in a small saucepan.

Pour the milk or milk/garlic mixture into a blender or food processor.

Add 2 Tbsp of oil to the blender.

Add the cauliflower in batches and puree it until smooth.

(For just a bit of texture, leave a few small pieces of cauliflower in the mix.)

If the puree is too dry or thick, put the blender on low speed and gradually add more oil in small batches until desired consistency is reached.

The mixture should be fluffy.

Season to taste with salt and pepper.

If necessary, reheat it in a microwave to serve it piping hot.

Note: Mashed cauliflower can be treated just like regular mashed potatoes.  If you have a favorite topping or flavor for your mashed potatoes, try it with this recipe.  After pureeing, you could add curry powder, reduced-fat cheddar cheese, Parmesan cheese, toasted nuts, fresh chives, or scallions.

Yield: 4 servings

Serving size: 1/2 cup

104 calories, 7 g total fat (less than 1 g saturated fat), 8 g carbohydrate, 3 g protein, 4 g dietary fiber, 51 mg sodium.

Adapted recipe from the American Institute for Cancer Research.


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801 S. Washington, Naperville, IL 60540 • (630) 527-3000

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