With all its versatility and nutritional benefit, it’s easy to see why cauliflower has become such a popular ingredient in some of our favorite comfort foods. It’s become the go-to substitute for cutting calories in everything from rice to pizza, even! If you haven’t hopped on the cauliflower train yet, I suggest you start with this easy cauliflower mash recipe.
This is a nearly fool-proof way to introduce more healthy veggies into your diet using a classic comfort-food recipe (mashed potatoes) that you already love. Cauliflower is rich in healthy fiber, vitamin C and powerful cancer-fighting antioxidants.
No special equipment is required – just a pot of boiling water and a potato masher! A few key ingredients (almond milk and nutritional yeast) keep this 100% vegan. You can also swap out for a traditional dairy milk and even parmesan cheese – especially if you’re still trying to win over finicky eaters.
Use it as the perfect complement to grilled veggies or chicken, or as a heartier option to balance out warm weather salads and other dishes!
Related: speaking of substitutions in things we love, have you see this ‘New-tella’ recipe with dates?
Herb Cauliflower Mash with Yukon Potatoes
Level: easy
Servings: 8
Ingredients
- 1 big head cauliflower (about 3-4 cups florets)
- 2 medium Yukon Gold potatoes (about 1 pound)
- 1 cup almond milk, plain, unsweetened
- 2 tbsp. nutritional yeast
- 1/4 cup chopped fresh parsley
- 1/4 tsp. salt
- 1/8 tsp. black pepper
Instructions
To cook potatoes and cauliflower:
- Clean the cauliflower and scrub the potatoes.
- Trim the cauliflower.
- Cut both the cauliflower and potato into large pieces.
- Place in a large pot and cover with water.
- Cover, bring to a boil, and reduce to a simmer.
- Cook until potatoes are tender, about 10 minutes.
- Potatoes are ready when a knife can easily be inserted and the potato slides off.
To make mash:
- Chop the parsley.
- When potatoes are done, drain the potatoes and cauliflower.
- Immediately return the potatoes and cauliflower to the same hot pot and let any excess water steam off.
- Add the remaining ingredients: milk of choice, nutritional yeast, salt, pepper, and parsley.
- Use a potato masher and mash away. Season to taste with salt and pepper. Enjoy!
If you prefer a creamier potato, use a hand mixer.
Chef’s tip: Yukon Gold potatoes are a thin-skinned potato, which means you don’t have to peel them. You can also use butterball potatoes, or, for a little color, red-skinned potatoes.
Yield: 7-8 cups
Post written by FFC Boystown group fitness instructor Katie Simmons.
More about Katie: Katie is a group fitness instructor at FFC Boystown and is also a personal chef based in Chicago. She specializes in creating delicious, healthy recipes for those with special dietary concerns like gluten-free, oil-free, plant-based, and low-residue. You can see more at www.plants-rule.com.
