Rosemary Garlic Cauliflower Mash

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Cauliflower – forgotten vegetable or rising star?

Is cauliflower a forgotten vegetable that is hiding next to its close cousin, broccoli in the grocery store – just waiting for someone to be brave enough to choose it over its brighter green neighbor on the shelf? Sorry… this is starting to sound like a TV drama ;-).  We are just talking about food. Let’s move on…

Yes, true – it’s not as common as broccoli on the dinner table, but it has been getting more attention lately.  Rightfully so, since it’s lower in carbs and has incredible versatility in recipes. Recipes like cauliflower rice, cauliflower pizza crust, and cauliflower tots, to name a few.

Cauliflower contains potassium and fiber, and also is an excellent source of vitamin C, vitamin K, folate, and vitamin B6. As is the case with other vegetables, it provides a good dose of anti-oxidants and phytochemicals that are beneficial to health.  In other words, eat your veggies!

Bonus! Cauliflower is currently in season!

Since ’tis the season, it’s only fitting that I come up with a delicious, healthy and easy recipe to honor this veggie star while it’s in the spotlight. [oops… sounding like a TV drama again –let’s honor the star’]

There is nothing like comfort food when the weather is getting colder in the Fall season.  Envision a bowl of warm creamy, buttery mashed potatoes with a hint of garlic and rosemary….. mmm mmm.

Sound so good!  Unfortunately, it may not be the healthiest dish when loaded with cream and butter.   So here is a recipe makeover! You are going to love using the lower carb cauliflower for this mash.  I’ve provided step-by-step instructions for you to make it and enjoy too!

cauliflower head

Rosemary Garlic Cauliflower Mash

 Step 1

Rinse the cauliflower and pat dry.  Then cut the cauliflower into individual florets. I usually give it a good rinse again at this point.

cauliflower florets

Step 2

Place your cauliflower pieces into a pot of water and bring to boil. Reduce heat to medium and continue cooking until tender. Once the cauliflower is cooked, drain the water and return the florets to the pot.  In a separate small pot (or you could heat in the microwave), heat a half a cup of low sodium chicken broth.

boiling pot of cauliflower

Step 3

You are now ready to blend all the remaining ingredients together.  I like to use a hand mixer/blender for this. It’s easy and less messy, minimizing the clean up.

Add the following to the cauliflower:  only 1/4 cup of your chicken broth, three tablespoons of non-fat or 2% plain Greek yogurt, two tablespoons olive oil, one tablespoon of chopped fresh rosemary and one teaspoon of garlic powder (or use 2-3 cloves of fresh garlic, chopped).

Blend all these ingredients together, adding more chicken broth, if needed to make the cauliflower mash creamy.   Add some salt and pepper to taste. Then give the mash a final couple of pulses with the hand blender to thoroughly mix.

blended cauliflower mash

Voila!  🙂 A creamy and savory rosemary garlic cauliflower mash that may surpass your love for mashed potatoes.   Comment below and let me know how it turns out if you make it!

 

Recipe

Recipe Type: Vegetable Side Dish
Cuisine: Vegetarian
Author: Luisa
Prep time:
Cook time:
Total time:
Serves: 4
Ingredients
  • 1 cauliflower head
  • 1/4 to 1/2 cup chicken broth
  • 3 Tbsp of plain greek yogurt 2%
  • 2 tbsp olive oil
  • 1 Tbsp chopped rosemary
  • 1 tsp garlic powder or 3 cloves of garlic
  • kosher salt (to taste)
  • black pepper (to taste)
Instructions
  1. Rinse the cauliflower and pat dry. Cut the cauliflower into individual florets. Rinse again and pat dry.
  2. Place cauliflower pieces in a pot of water and bring to boil. Reduce heat to medium and
  3. continue cooking until tender. Once cooked, drain and return to the pot.
  4. In a separate small pot or in the microwave, heat 1/2 cup of low sodium chicken broth.
  5. Blend the remaining ingredients together using a hand mixer/blender.
  6. Add to cauliflower: Only 1/4 cup of your chicken broth, 3 tablespoons of non-fat or 2% plain Greek yogurt, 2 tablespoons olive oil, 1 tablespoon of chopped fresh rosemary and 1 teaspoon of garlic powder (or use 2-3 cloves of fresh garlic).
  7. Blend all these ingredients together, adding more chicken broth, if needed to make the mash a creamy consistency.
  8. Add salt and pepper to taste, blending to incorporate completely.
Serving size: 100 g Calories: 81 Fat: 7.4 g Saturated fat: 1.2 g Trans fat: 0 g Carbohydrates: 5 g Sugar: 2.2 Sodium: 683 mg Fiber: 2.1 g Protein: 2.8 g Cholesterol: 1 mg

 

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