Monday, February 28, 2011

Clean Eating Cauliflower Garlic Mashed Potatoes

Makes 4 servings, 2/3 cup each
This is not your Mama’s mashed potatoes. The cauliflower makes it light and luscious while adding a good dose of Vitamin C (200% of the Daily Value!!), fiber, and protein. Plus the addition of the yogurt boosts the calcium.

  • 1 lb potatoes
  • 1 medium head cauliflower, coarsely chopped into florets
  • 1/3 cup plain lowfat yogurt
  • ¼ cup skim milk
  • ½ tsp garlic powder
ONE: Place cauliflower florets and 2 Tbsp of water in a microwave safe dish with a lid (I use a corningware baking dish with a glass lid). Heat on high, 3 minutes. Stir and heat an additional 2 minutes until very tender.

TWO: Scrub potato skins well and pierce in several places with a fork. Place in the microwave on a double layer of paper towel and heat on high 5 minutes (if your potatoes are thicker on one end, put the thick end closer to the walls of the microwave and the thinner ends in the center). Flip over and heat an additional 5 minutes or until a fork pierces the potato easily. (Alternatively, bake in the oven at 400 for about an hour). Once potatoes are tender, cut in half and scoop the insides out.

THREE: Combine potatoes, cauliflower, yogurt, milk, and garlic powder in a bowl and mash well. Alternatively, throw everything into a food processor and pulse until smooth.

Freeze leftovers in 2/3 cup portions using the medium/large portion method to feed your freezer stash.


Per 2/3 cup serving - 158 Calories (6 Calories from Fat), 1g Fat, 0g Saturated Fat, 2mg Cholesterol, 92mg Sodium, 34g Total Carbohydrates, 8g Dietary Fiber, 8g Sugars, 8g Protein, 2% DV Vitamin A, 200% DV Vitamin C, 13% DV Calcium, 10% DV Iron



  1. Well my hubby is the ultimate meat & potatoes guy so I have tried a lot of different "fake out" potatoes for a better starch even tried celery root, of course he hated them all. He tried these and said they were good coming from him that was AMAZING. Of course the kids & I loved them.

    N McDonald

  2. Yay!!! That's a huge compliment. Alright, if he liked those, then next you should try the cauliflower breadsticks. Just don't tell him they're cauliflower :)


  3. Thanks so much for allowing me to share your recipes on my blog. I loved everything I tried! In this recipes ingredients, I think the peeled and cubed part needs to be removed. In the instructions, the potatoes are microwaved whole. I can't wait to try some more of your delicious recipes!

    1. Thanks for catching that in the ingredients list. I changed it :)