Perfect Mashed Cauliflower
This recipe for Perfect Mashed Cauliflower delivers a creamy, flavorful diabetes friendly alternative to mashed potatoes while tackling the common issue of watery results. With tips to avoid excess moisture at every step, it ensures a thick, satisfying mash that’s packed with flavor, low in calories, and perfect for any meal.
Ingredients
- 1 large head of cauliflower cut into florets
- 2 tbsp olive oil
- 2 –3 tbsp nutritional yeast
- 1 clove garlic minced (optional)
- 2 tbsp plain Greek yogurt optional
- 1 –2 tbsp almond flour optional
- Salt and pepper to taste
Instructions
Prepare the Cauliflower:
- Cut the cauliflower into evenly sized florets to ensure they cook evenly and avoid undercooking or overcooking.
Boil:
- Bring a large pot of salted water to a boil. Add the cauliflower florets and cook for 8–10 minutes, or until fork-tender. Fork-tender means the cauliflower should pierce easily with a fork but still hold its shape—don’t let it turn mushy.
Drain:
- Drain the cauliflower thoroughly in a colander and let it sit for 3–5 minutes to release excess steam. This is key to avoiding watery mash.
Dry:
- Return the drained cauliflower to the pot and cook over low heat for 1–2 minutes, stirring to evaporate any remaining moisture. This is crucial to achieve a thick, creamy mash.
Mash:
- Mash the cauliflower with a potato masher or use an immersion blender. For a chunky mash, leave small pieces intact; for a smoother texture, blend gently but avoid over-processing. Over-blending can release too much water, making the mash soggy.
Flavor and Thicken:
- Stir in olive oil, nutritional yeast, and garlic. Add Greek yogurt for creaminess or almond flour to thicken if needed. These additions enhance flavor while ensuring a rich and cohesive texture.
Season and Serve:
- Season with salt and pepper to taste. Garnish with fresh herbs, like parsley or chives, if desired.
- Serve immediately for the best texture and flavor.