Cauliflower Garlic Mashed Potatoes

I’ve mentioned a couple of times about a healthy diet. It’s very important, the old expression “You are what you eat” is as true today as it ever was. Mashed potatoes are always a favorite, and very versatile, but very high in carbs, I want the mashed potato taste with fewer carbs. Cauliflower garlic mashed potatoes fulfills that desire

The potato

The potato, or spud, can trace its roots back to Chile and Peru. It’s has been cultivated there for thousands years. However, as people moved around and shared their foods with others the potato found itself moving into North America, and in the 1600’s over to Europe. It’s a member of the deadly nightshade family and the flowers and leaves can be poisonous, but the tubers (the correct name for the potato itself) are obviously not.

Potatoes contain about 25% of your daily vitamin B6 and vitamin C. Interestingly enough, those numbers are reduced when the potato is baked. Potatoes also have a high GI (glycemic index), so if you’re on a diet you have to watch your intake. As with most things, moderation is the key

The cauliflower

The ideal way to manage carb intake and keep portion size the same is to control the carbs per serving. One way to do that is to add something with less carbs, but still has flavor. Cauliflower is that, but has a third of the carbs per serving (5g v’s 17g). It’s high in vitamin C. Has a light flavor that will not overpower the rest of the ingredients. By adding cauliflower to mashed potatoes we still have all the flavor, but with less carbs.

Rounding out the ingredient list is garlic. I love garlic. If you look at my recipes you’ll see it in every one of them. Here’s one. Some people don’t like garlic, the flavor, when misused, can be pretty strong. But adding just a few cloves to a dish will give it a more subtle note, and the garlic goodness will still be there. Garlic is very good for you. It helps to lower cholesterol and blood pressure amongst other things, and all that from just three cloves per day, pretty impressive.

The process

Start with a pound of potatoes, around 4 medium ones. First question; skins on or off? Well, there’s a few factors here, some people don’t like the skins. However, they are good for you, high in fiber and some other nutrients. Plus, I like the look of mashed potatoes with the skin mixed in, especially reds. I will leave the decision up to you, food can be as healthy as you’ll get, but if it isn’t eaten its a waste. So peeled or unpeeled, cut them up, clean them (please read this post on the subject), put them in a pot of water and boil them for 20 mins. Make sure there is enough water and the pot is big enough to add the cauliflower. If that size is not available, they can be cooked separately.

While they’re cooking, prep the cauliflower, 1 head is enough. Cut into pieces, rinse to clean. Add to the potatoes at the 10 minute mark. The reason for cooking them together is twofold; Firstly, fewer pots to clean, yeah, that stack of dishes after dinner can be daunting. But, also for the exchange of flavors, I always like the ingredients to get to know each other for a while. While the cauliflower and potatoes are cooking, grab 3 cloves of garlic, peel and grate them, set aside.

When the potatoes and cauliflower are cooked the fun part begins, mashing. Firstly, be careful when draining the water from cooking veggies, it’s hot, obvious statement, but a scalding hazard. Put the vegetables back in the pot, or, an appropriate sized bowl, add the garlic, salt and pepper to taste, start mashing. Here’s the complicated part, well for me, as the writer, anyway. How do you like your mashed potatoes? Dry? moist? sloppy? If you follow a vegan diet, well, no butter. There’s a lot of options here. So, for me, I like them moist, a little butter and some chicken stock instead of milk. But, it’s all “to taste” on the recipe card. so mash them, then mix them as you like, and serve them.

Cauliflower garlic mashed potatoes. You’ll find they’re light, with a hint of garlic flavor that’s not overpowering. A great side to so many dishes, thank you and enjoy