In traditional mashed potatoes I used cream, but we want to avoid adding any liquid. Plus a sprinkle of nutrition, home life, beauty, parenting, and travel. Mashed cauliflower has only 25 calories per cup compared to mashed potatoes, which contain more than 200 calories! Here’s a side by side comparison of cooked cauliflower versus potatoes: Cauliflower. If desired, top with additional fresh rosemary and coarsely ground black pepper. 1. And they are delicious – who doesn’t love mashed potatoes?! Here’s a side by side comparison of cooked cauliflower versus potatoes: Next to one another, cauliflower has a more impressive nutritional resume and is a bit more gentle on the blood sugar, but potatoes are still considered one of the world’s healthiest foods! 2. YUM! Cauliflower is basically a nutritional superpower. Appreciate what you are doing here & especially combining the two foods to maximize taste and deliciousness. Cauliflower has one fifth the calories and carbs of potatoes, and a much lower glycemic index. So, double the net-carbs to 10 grams, and the calories to 160 — still not bad (compared to mashed potatoes with three times the net carbs), but homemade mashed cauliflower … Be sure to add these Keto Mashed Potatoes … Infographic. Note you could probably use an instant pot, but I haven’t tested it that way! How To Make Oatmeal + Whipped Banana Oatmeal, 5 Tips for Keeping a Clean House with Kids, Clean Beauty Essentials + Beautycounter Promo Code, Charmaine Ng | Architecture & Lifestyle Blog. The glycemic index (GI) ranks carbohydrates based on how quickly they raise blood sugar levels (via WebMD). Healthline states that a low-GI diet may promote weight loss, and lower the risk of heart disease and type 2 diabetes. Cauliflower mashed potatoes are a mixture of cauliflower, onion, garlic, and your favorite dairy of choice all blended up into creamy deliciousness. “POTATOES Excellent source of nothing, but very good source of vitamin B6!” <– I thought potatoes were an excellent source of potassium, no? Boil potatoes in bite-size pieces until fork tender and drain. For more on Cauliflower nutrition see this article from Healthline. They are a “good” source of potassium. This isn’t even close! The answer appears to be a resounding yes; mashed cauliflower is an excellent, low-carb alternative to mashed potatoes (via Delish). Mash cauliflower with spread and half and half until at the desired consistency. Required fields are marked *. Hey Kath! Nutritionally, cauliflower is a great source of vitamin C, delivering 100 percent of your daily recommended amount in one cup (raw). Protein 3g There are 180 calories in 2/3 cup (5 oz) of Ore-Ida Mashed Potatoes N Cauliflower. That’s why it’s popular among the low carb and weight loss communities. http://charmainenyw.com. The versatile vegetable has a mild taste, great nutrient profile, and is undoubtedly low in carbohydrates (via Men's Health). aka Cauliflower Mashed Potatoes that you actually want to eat! Nutritionally, cauliflower is lighter in calories and carbs than potatoes and is more nutrient-dense. I also LOVE your collaboration content w Della and Plenty. Creamy, cheesy and tastes amazing! Someone zipping through the content would see the potato “value” comment and think…..hmmmmmmm.its not an excellent source of anything. Your email address will not be published. Thanks! Carbs in Cauliflower If you’ve been on a ketogenic diet for any amount of time you have probably noticed the prominent use of cauliflower in recipes. Let's talk stats first. Nutrition in mashed potatoes vs. mashed cauliflower. It's recommended that we consume 3/4 cup of cruciferous vegetables daily (via World's Healthiest Foods), and cauliflower is certainly a good option. Did you use 4 or 6? Cauliflower's rise to center stage stems from the popularity of plant-based diets, as well as those that are gluten-free and low-carb (via National Institutes of Health). And, side-by-side, there are some noteworthy nutritional differences. Her trick is to use half cauliflower and half potatoes, plus herbs, real butter and half and half for a rich flavor. Excellent source of nothing, but very good source of vitamin B6. Learn how your comment data is processed. Nutrition Data’s patent-pending Estimated Glycemic Load™ (eGL) is available for every food in the database as well as for custom foods, meals, and recipes in your Pantry. There are 142 calories in 1 cup of Mashed Cauliflower. If your goal is a healthy family I bet they won’t even know there is cauliflower involved. This site uses Akismet to reduce spam. Mash cauliflower with the milk, rosemary and salt. Why use cauliflower at all? It is DELLA-icious. In fact, the World’s Healthiest Foods recommends eating 3/4 – 1 cup or more of cruciferous vegetables per day. Mineral comparison score is based on the number of minerals by which one or the other food is richer. One cup of potatoes has 110 calories and 26 grams of carbohydrates. content can sometimes validate peoples idea….see! Most of us eat AT LEAST a cup of mashed potatoes though, let’s be real. Keto Mashed Cauliflower is a fantastic alternative for high-carb potatoes with their creamy, buttery flavor and smooth texture. Meanwhile, it provides lots of the vital fiber and micronutrients that you need every day. And, more importantly, can you create a creamy, dreamy mash that satisfies cravings while keeping carbs in check? Flavors of Parmesan, garlic, and chives brought cauliflower to a new level and we didn't miss the potatoes. Don’t be fooled by its white color – cauliflower is just as rich in phytonutrients as its green cousins. It's no wonder mashed cauliflower is becoming such a popular low carb … (source). Copy infographic link Copy. I do a LOT of immersion blending and know that the hot splatters can be brutal or even splat into the fire – yikes! Calorie breakdown: 51% fat, 43% carbs, 7% protein. Bring to a simmer. Bring a large pot of water to a boil. I used to make this and called it caulipots Thanks for the reminder! So I cooked some cauliflower mash for the first time last night. This will definitely be on the menu! Potato vs Cauliflower - In-Depth Nutrition Comparison Compare. ESTIMATED GLYCEMIC LOAD™ Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. Mineral Comparison. Hailed for its low-carb, keto-friendly attributes, cauliflower is being used to replace flour, rice, and even corn in some of our favorite foods (via EatCaulipower). Mashed Cauliflower is just like mashed potatoes except it isn’t loaded with carbs. Potatoes on the other hand contain potassium, some vitamin C and B6, and, if you include the skin, fiber too (via Healthline). Potatoes and cauliflower can both be solid choices to add to your regular diet. No matter what your main course, this naturally gluten free, low carb cauliflower mash will be a hit. The real difference between mashed cauliflower and mashed potatoes. By seeing both foods compared, you can make wise choices on what you eat. Add cauliflower florets and cook until tender, 10 minutes. As someone who grew up in the South, I am pretty particular about mashed potatoes. You can have an effective and low-carb replacement for mashed potatoes using just cauliflower, cream cheese, garlic, and seasoned salt. Mashed Potatoes are such a comfort food! The net carbs in the Green Giant mashed are just 5 grams per serving, but a serving is a measly half-cup. of water to a boil. Nutrition facts and Information for Mashed Cauliflower. Mashed vegetables have replaced the potatoes in traditional mash with nutrient-packed veggies. I understand your source but ….. See the recipe. Get to know more about ketogenic diet and Carbs In Mashed Potatoes Vs Mashed Cauliflower here on this site. One half cup of cooked cauliflower has 14 calories, 2.7 grams of carbohydrates, 1 gram of protein, 1.4 grams of fiber, and a glycemic index of 1 (via NutritionData ). Not only is cauliflower super low in calories it only has 3 NET CARBS per cup. The first several times I tried mashed cauliflower… Cauliflower mashed potatoes are an excellent low carb alternative to the real thing, much faster to cook than potatoes! All it takes is 3 ingredients and about 15 minutes to whip up this extra creamy, buttery recipe. Other Comparisons Similar to Potato Vs Cauliflower One of my favorite cauliflower recipes has been the Whole Foods version where it’s roasted with curry and peas. That is a wise recommendation that I didn’t think of! . Cauliflower makes the best mashed potato substitute and this Mashed Cauliflower with Roasted Garlic adds a new dimension to this vegan mashed cauliflower recipe. Cream cheese, butter and parmesan cheese add a nice texture to the Keto Cauliflower Mash. That’s why it’s popular among the low carb and weight loss communities. Keto cauliflower mash makes the perfect side dish. Can also substitute olive oil or ghee for dairy free 1 tbsp full fat coconut milk or heavy cream for non paleo 3 4 tsp sea salt adjust to taste 1 8 tsp. When I do need to use a whole one (very infrequently) the Instant Pot definitely makes it easier – I just put the whole thing in without cutting it up at all. One of the easiest ways to remain low carb at meal times is to replace your regular high-carb mashed potato with mashed cauliflower instead. There are only 5 grams of net carbs per … Maybe for special occasions though. That is until I tried Della’s cauliflower mash!! Mashed Cauliflower and Potatoes takes the best of mashed potatoes- creamy, silky texture and great when garlic, butter, and pretty much any herb is added… then takes the best of mashed cauliflower- less carbs and calories than potatoes for those watching such things as well as less starchy-natural sugars (1 cup of potatoes= 15g carbs and 80 calories vs. 1 cup of cauliflower= 5g carbs and 27 calories… However, when it comes down to cauliflower vs. potato, cauliflower wins. Excellent, Very Good, and Good are actually technical terms based on the DRIs. Now, we understand that cauliflower isn’t the most exciting vegetable in the world. Using an immersion blender, blend and simmer until desired texture is reached. Cauliflower has significantly less carbs than potatoes. Containing just cauliflower and a little bit of butter and a few splashes of heavy cream, this is a perfect low carb side dish. It can be very helpful to look at a side-by-side comparison of different foods. Natural Laundry Soap + Makeup Brush Cleaner, Excellent source of vitamin C, K, folate, B6 and pantothenic acid. This blend of cauliflower and mashed potatoes makes a great side dish whenever you'd normally serve mashed taters. Mashed cauliflower makes a satisfyingly delicious subsitute for mashed potatoes, dramatically cutting back on calories, fat and carbs. Cauliflower has a stronger flavor than mashed potatoes, but by adding in the traditional creamy elements you find in mashed potato recipes you will barely notice the difference. While the texture is similar, cauliflower mash tastes like cauliflower and mashed spuds taste like, well, potatoes (via Reddit). Add butter, herbs, and seasonings. Not a criticism just a safety warning – you really should take your pot off the lit burner before you turn on your immersion blender. On this page, we compare Potato Versus Cauliflower to see which food has fewer calories, less fat, more protein, and more fiber. Turn it into loaded cauliflower mashed… You can also use a bag of frozen cauliflower florets – no need to spend three times as much on frozen riced cauliflower. And then they avoid satisfying food that does have very adequate Vit C , & B6 as you mention. Eat This, Not That! says you can swap the cruciferous veggie for mashed potatoes and you'll get more immune-boosting vitamin C and bone-strengthening vitamin K. It's worth noting, too, that you can't over-mash cauliflower the way you can potatoes, which happens thanks to the extra starch in potatoes (via The Kitchn). Add cauliflower; cover and cook until tender, 5-10 minutes. Your email address will not be published. Charmaine Ng | Architecture & Lifestyle Blog says, Oh my gosh, I need to try cauliflower mash! Adding cream cheese, butter, and bacon to cauliflower makes a side dish or main dish you can’t wait to eat. In my mind, eating healthy is … Yes! Nutritionally, cauliflower is lighter in calories and carbs than potatoes and is more nutrient-dense. Not sure if this was just a staged photo but even popping it over to the other side of the stove is safer. But what's the nutritional difference between mashed cauliflower and mashed spuds? This post contains affiliate links They are deliciously creamy and a perfect side keto side dish. Easy Mashed Cauliflower. Cauliflower mashed potatoes is one of our favorite side dishes. Thanks again for the recipe! One cup also provides one quarter of your recommended vitamin K (via WebMD). In a Dutch oven, bring 1 in. Cauliflower is also loaded with antioxidants and … But I agree w comment above. Our mashed vegetables are seasoned and whipped to deliver the look, taste, and texture of homemade mashed potatoes. Easy Keto Low-Carb Cauliflower Mashed Potatoes is the best quick and healthy recipe using cream cheese, parmesan, and garlic to make cauliflower puree. Just a friendly suggestion, truly not trying to be hypercritical. This cauliflower mashed potatoes recipe makes a great side dish whenever you’d normally serve mashed taters, and you can jazz it up even more with sour cream or gravy if you fancy. Basically, by eating cauliflower instead of potatoes, you save about 53 calories and 13 grams of carbs, per half cup. Perfect for the Christmas holidays too! Birds Eye ® Mashed Vegetables—now you can indulge in the deliciousness of mashed potatoes while getting the nutrition of healthy vegetables. Here you’ll find a healthy mix of real-life meals made from whole ingredients balanced with the pleasures of life, including buttercream frosting and good wine. Cauliflower v Potato Nutrition Facts. Stir in cheese until melted. Cauliflower, as a cruciferous vegetable, has phytonutrients called glucosinolates, which support multiple of our body’s systems, and antioxidants. As the mash cools a bit the butter, cream cheese and parmesan will help firm up the mixture. (Source). My kids love mashed cauliflower since I started making it for them. I promise: this is a cauliflower-potato mash that you will actually want to eat. (I can’t say that I meet that goal daily!) When cauliflower is tender, dump water from pot and add cauliflower, potatoes, broth, cream. Recipe looks good and I’m glad you’re featuring Della’s recipes. But what about one of America's most beloved side dishes — creamy mashed potatoes (via HuffPost)? You can see them in the orange and yellow chart on this page towards the bottom. 1 cup, cooked; 29 calories; 5 grams carbs about | privacy policy, Copyright © // 2020 Kath Eats Real Food Jump to top. One half cup of cooked cauliflower has 14 calories, 2.7 grams of carbohydrates, 1 gram of protein, 1.4 grams of fiber, and a glycemic index of 1 (via NutritionData). Maybe it should be changed to 8 servings then! It has one fifth the carbs and calories of potatoes, and a much lower glycemic index too–mashed potatoes are around 87, while cauliflower is between 5 and 15. Cauliflower is a low carb alternative for everything from rice to pizza crust. Drain. For a BIG serving of 440g the nutrition stats are Cals 146 Carbs 24g Fat 2g Protein 12g Sodium 110mg Fibre 12g as opposed to Potato mashed with 1% milk and unsalted butter (couldn't find any without butter? Nutritionally speaking, the more diversity you have in your diet the better. They contain the phytonutrients carotenoids, flavonoids, and caffeic acid, and the vitamins and minerals they contain all contribute to overall good health. It’s filling and delicious, just like loaded baked potatoes. Mashed Cauliflower is the ultimate low carb side dish. Let's talk stats first. This keto approved recipe is sinful its that good! I also use the florets to make riced cauliflower in my food processor because I hate dealing with a whole cauliflower; it always makes such a mess. Serves 4. One cup of plain cauliflower has 27 calories and only five grams of carbs (even with the cream and other ingredients, this only comes to 145 calories and six grams of carbs). Potato’s are not an excellent source of anything!! One half cup of cooked potatoes has 67 calories, 15.6 grams of carbohydrates, 1 gram of protein, 1.4 grams of fiber, and a glycemic index of 7 (via NutritionData). , Charmaine Ng | Architecture & Lifestyle Blog So while you may be getting a better overall boost from cauliflower, potatoes have their own benefits, too. That also doesn’t take the ingredients you add to make them “mashed” into consideration. I substituted this dish for mashed potatoes as a low-carb alternative, and my husband said it was 'rockin' good.' So having both cauliflower and potatoes together is better than just potatoes. Get full nutrition facts and other common serving sizes of Mashed Cauliflower including 1 oz and 100 g. Steamed and mashed cauliflower is a lower carb stand-in for mashed potatoes. Take your mashed cauliflower to the next level with this yummy recipe! For more about Carbs In Mashed Potatoes Vs Mashed Cauliflower, please subscribe to our website newsletter now! In same pot, steam cauliflower rice in a metal colander to preserve nutrients. Yes, cauliflower mashed potatoes are low carb and keto-friendly. I love all of the nutritional information provided. I'm a Registered Dietitian, healthy eater, and mom of two from Charlottesville, Virginia. Use 880g of cauliflower, 1 cup skim milk, tspn garlic and a few other random spices. Notify me of follow-up comments by email. Drain cauliflower using a colander discarding the cooking water and place the cooked cauliflower in a food processor. Yum! Cauliflower is so popular these days – I’ve seen it in everything from crackers to pizza crust. Mashed cauliflower has an earthy, nutty flavor that's slightly more complex than potatoes. The variety of potato you eat can also affect how quickly its sugar goes into your blood. , This looks DELICIOUS, but I plugged it into MyFitnessPal and it’s 545 calories per serving. Heat cauliflower with an inch of water in a microwave safe bowl until tender. It's much lower in carbs, full of vitamins C, K, B5, B6, folate, manganese and omega 3. Or, in the case of this Keto Mashed Cauliflower, it makes a great alternative to potatoes. Cauliflower has taken consumers by cruciferous storm, showing up in everything from pizza crusts and pasta to hummus, "chicken" tenders, pretzels, and more (via Eat This, Not That!). Add salt and white pepper to taste. 100g of potatoes equals 17 carbohydrates where 100g of cauliflower only contains 5 carbs.