MASHED CAULIFLOWER RECIPES FOR WEIGHT LOSS

MASHED CAULIFLOWER RECIPES FOR WEIGHT LOSS

Do you want to try something new? Are you confused about what diet to substitute for high-calorie foods? Do you need something tasty to eat without gaining weight? This could be the guide you are searching for. Mashed cauliflower is a good source of fiber, it promotes a feeling of fullness and at the same time slows down digestion. It is perfect for thanksgiving and can be a side dish for any meal. Mashed cauliflower recipes serves as a low-calorie substitute for high-calorie foods like flour and rice.

Amazingly, it has only 25 calories per cup; its water content would also aid digestion. Trying something new isn’t bad, here are some mashed cauliflower recipes for weight loss.

MASHED CAULIFLOWER RECIPES

1.    Mashed Cauliflower Bake

mashed cauliflower recipes
via allrecipes.com

Mashed cauliflower bake recipe would involve baking and blending your ingredients. It helps with weight loss.

       Preparation Time: 15 minutes

      Cook Time: 15 minutes

      Total Time: 30 minutes

       Ingredients

  • 1 head of coarsely chopped cauliflower
  • ¼ cup of grated parmesan cheese
  • 1 package of cream cheese(softened)
  • ½ teaspoon of garlic powder
  • ¼ cup of shredded cheddar cheese 
  • A pinch of salt
  • Black pepper to taste

      Preparation

I.    Preheat your oven to 350 degrees F

II.     Insert your steamer into your saucepan. Fill it with water, allowing it to reach the bottom of your steamer.

III.    Add your cauliflower into the steamer and let it steam for about 5 to 10 minutes. Then transfer it into a bowl.

IV.    Mash your steamed cauliflower and cream cheese until it becomes very smooth. Then add parmesan cheese, garlic powder, black pepper and salt and stir.

V.    Scoop mixture with a spoon into a 1-quart casserole dish and top it with cheddar cheese.

VI.    Bake in the preheated oven for about 10 to 15 minutes until cheddar cheese is melted.

Nutritional Facts

Fat 9.2g; Carbohydrate 5.9g; protein 5.8g; calories 123.8 kcal

2.    Cheesy mashed cauliflower

mashed cauliflower recipes
via ketocookingchristian.com

Addition of cheese to this recipe makes it creamier and tastier. You would not regret trying cheese mashed cauliflower recipe.

       Preparation Time: 10 minutes

      Cook Time: 20 minutes

      Total Time: 30 minutes

Ingredients

  • 4 tablespoons of unsalted butter
  • 1 tablespoons of unsalted butter divided
  • 2/3 cup of shredded sharp cheddar cheese
  • ¼ teaspoons of ground white or black pepper
  • 1 large head of cauliflower
  • 1 tablespoon of table salt
  • 2 tablespoons of grated parmesan cheese (optional)
  • Chopped fresh chives for garnishing

Preparation

I.    Remove the stalk of the cauliflower and chop your cauliflower head into pieces (2-inch)

II.    Fill your stockpot or Dutch oven with water (2/3) and boil under medium sized heat.

III.    Add a tablespoon of salt and your cauliflower and turn down the heat below your stockpot

IV.    Cook your cauliflower for about 20 minutes, then drain it and return into the pot.

V.    Reduce the heat to allow the excess moisture cook-off; this should take about a minute.

VI.    Add two teaspoons of butter, pepper and heavy cream. Then puree your cauliflower with an immersion blender or countertop blender.

VII.    Add cheese and kosher salt to taste (if needed).

VIII.    Serve with butter and a sprinkle of fresh chives.

Nutritional Facts

Fat 22g; Carbohydrate 8g; protein 8g; calories 254kcal.

3.    Creamy Garlic Mashed Cauliflower

mashed cauliflower recipes
via aheadofthyme.com

Creamy garlic mashed cauliflower is a side dish for any meal. Addition of milk and garlic to cauliflower recipe.

       Preparation Time: 5 minutes

      Cook Time: 15 minutes

      Total Time: 20 minutes

Ingredient

  • 3 tablespoons of milk
  • ¼ cup of grated parmesan cheese
  • 2 tablespoons of butter
  • 1 medium head cauliflower, cut into florets
  • 1/8 teaspoon of ground black pepper
  • Rosemary or chives for garnishing (optional)
  • 2 tablespoons of butter
  • ¼ teaspoons of salt
  • 2 cloves of chopped garlic

Preparation

I.    Put a pot of salted water to boil, then turn down the heat and add cauliflower floret.

II.    Cover and cook for about 15 minutes until cauliflower becomes soft and tender.

III.    Meanwhile, heat your butter over medium heat in a frying pan. Sauté your garlic for 2 minutes or until it is soft and tender, then set aside.

IV.    When the cauliflower is soft, turn down the heat and drain.

V.    Add sautéed garlic with the heated butter, cooked cauliflower, parmesan cheese, pepper and salt. Then, puree till it is smooth.

VI.    Garnish with chives or rosemary and serve hot.

Nutritional Facts

Fat 7.7g; Carbohydrate 11.8g; protein 6.5g; calories 131kcal.

4.    Mashed Cauliflower with Mushroom Gravy

bistromd.com

Preparation Time: 5 minutes

Cook Time: 25 minutes

Total time: 30 minutes

Ingredients

  • 1 head of cauliflower
  • 2 tablespoons of light sour cream
  • 8oz of mushrooms
  • 2 tablespoons of olive oil
  • 2 ½ teaspoon of minced garlic
  • 1 tablespoon of soy sauce
  • 2 tablespoons of flour
  • 2 cups of beef stock
  • Salt and pepper to taste

Preparation

  1. The first step is to prepare your ingredients. Cut the cauliflower into florets by sharing it in quarters. Make sure your mushrooms are sliced, and the garlic is minced.
  2. Boil about 2 cups of water, add the cauliflower florets, and let it cook for 8-10 minutes. The florets must be very tender after cooking.
  3. Drain the water in the cauliflower and add the sour cream. Then, blend the cauliflower or use a potato masher. But you must ensure that it doesn’t turn to puree.
  4. To make the mushroom gravy, heat olive oil in a medium-sized saucepan. The heat should also not be over medium as you heat. Next, you add the mushroom and minced garlic.
  5. Add flour into the mushroom and allow it to cook for 3 minutes. Then, slowly add the soy sauce and meat stock, then let them simmer. Whisk the mixture constantly while heating until it thickens.
  6. Now, pour the mushroom gravy over the mashed cauliflower and garnish. It is ready to serve

Nutritional Facts

Fats 8g, Carbohydrate 10g, Protein 6g, Calories 130kcal

5.    Buttery Mashed Cauliflower

mashed cauliflower recipes
via cafedelites.com

      Buttery mashed cauliflower recipe with parmesan, sour cream, garlic is a low carb dish.

       Preparation Time: 15 minutes

      Cook Time: 20 minutes

      Total Time: 35 minutes

       Ingredient

  • 1 large head of cauliflower florets (3 pounds)
  • 6 cloves of garlic (divided)
  • ¼ cup of parmesan cheese
  • 3 tablespoons of unsalted butter
  • Salt and pepper to taste
  • 3 tablespoons of sour cream

Preparation

I.    Place your cauliflower over a large pot of boiling water in a steamer. Steam for about 15 minutes

II.    Then boil cauliflower for 10 minutes in salted water or until it is tender. Then remove and drain water and set aside.

III.    Heat butter over medium heat in the same pot. Sauté garlic for about a minute until fragrant.

IV.    Place cauliflower and garlic in a food processor and blend until its smooth (on high setting). You may blend in batches depending on your blender size.

V.    Put blended cauliflower with garlic into a pot. Add parmesan cheese, sour cream, salt and pepper to taste.

Nutritional Facts

Fat 3g; Carbohydrate 2g; protein 1g; calories 59 kcal.

6.    Cauliflower Mashed Potatoes

via fifteenspatulas.com

Cauliflower mashed potatoes are just as good as mashed potatoes even though it has low carbs. Getting the best taste just takes flouring with the perfect ingredients to make them mouthwatering. It is easy and tasty.

       Preparation Time: 5 minutes

      Cook Time: 10 minutes

      Total Time: 15 minutes

Ingredient

  • 2 large garlic cloves
  • 1 tablespoon of butter or olive oil
  • ½ teaspoon of salt
  • 2.5 3 lbs of a cauliflower head (medium)
  • Black pepper to taste (ground)

Preparation

I.    Cut separated floret into smaller chunks.

II.   Then, mix your cauliflower and garlic with enough water to cover the vegetable in a medium-sized pot. Cover it with a lid and boil.

III.    Cook for 10 minutes under low heat or until it is fork-tender. After cooking drain excess water.

IV.    Add olive oil or butter, black pepper and salt to taste. Then process until it is very smooth in an immersion blender or food processor. If necessary, add more salt and black pepper to taste.

V.    Serve your cauliflower mashed potato just like you would serve your mashed potatoes.

Nutritional Facts

Fat 4.2g; Carbohydrate 6.2g protein 2.9g; calories 66 kcal.

7.    Vegan Garlic Mashed Cauliflower

via minimalistbaker.com

Vegan garlic mashed cauliflower is a perfect diet for you, just add the right ingredients.

Preparation Time: 10 minutes

      Cook Time: 20 minutes

      Total Time: 30 minutes

Ingredient

  • 2 heads of cauliflower
  • ½ teaspoon of sea salt
  • 1 pinch of black pepper
  • 1/4-1/2 cup of unsweetened plain almond milk
  • 4 tablespoons of vegan butter
  • 3- 4 cloves of garlic
  • Chives or parsley for garnish
  • Vegan parmesan cheese for garnish

Preparation

I.    Cut your cauliflower into florets. Place in a large pot and steam until it becomes very tender or for about 15-20 minutes (depending on the size of your florets and pot).

II.    When it is tender, remove from heat and set aside to cool.

III.    Meanwhile, sauté garlic in vegan butter over medium-low heat for about 2-3 minutes (be careful not to get it burnt). For a stronger flavour, you could keep garlic raw.

IV.    Transfer cauliflower into a food processor or immersion blender to puree (you could do this bit by bit, according to the size of your food processor).

V.    Add garlic butter, salt, pepper while processing (make sure to add ingredient according to the quantity of your cauliflower).

VI.    Taste and adjust flavour as needed. Add more salt and pepper if needed, garlic, vegan butter, almond milk to help the cauliflower puree. To make it creamier, you could add cheesy flavour and vegan cream.

VII.    Transfer into a serving platter or mixing bowl and cover to keep it warm (repeat the process until cauliflower is seasoned).

VIII.    Sprinkle salt, pepper, herbs and vegan parmesan cheese for garnishing. Serve hot.

Nutritional Fact

Fat 7.6g; Carbohydrate 14.5g, Protein 5.5g; calories 134 kcal.

These mashed cauliflower recipes are easy and highly nutritional—the perfect side dish for your family. Eat healthy and wealthy.

Leave a Comment

Your email address will not be published. Required fields are marked *