Cauliflower Potato Mash - Chef Abbie Gellman MS, RD, CDN

Cauliflower Potato Mash

Chef Abbie Gellman RD

I don’t know about you, but I LOVE mashed potatoes. However, traditional mashed potatoes can be full of lots of saturated fat from butter and heavy cream, so I decided to lighten them up! While traditional mashed potatoes are best eaten occasionally on holidays, my cauliflower potato mash can be eaten anytime. With some added veggies, less saturated fat, and just as good (if not better) taste, I know these will be a go-to side dish for you and your family! Did I mention my cauliflower potato mash is vegan?

How To: Preparing the Cauliflower Potato Mash

There are a few more steps for this recipe than my usual, but it’s still easy to prepare and oh so worth it! To start, dice the potatoes and place them in a large saucepan. Cover the potatoes with water and bring it to a boil. Once boiling, reduce the heat to a low boil and cook the potatoes until they are fork-tender (~15 minutes).

While the potatoes are boiling, place the cauliflower in a strainer or veggie steamer on top of the potato saucepan. Cover the cauliflower and allow it to steam (two for one cooking!). From there, drain the potatoes and place them back in the saucepan, add the cauliflower and begin to mash, adding veggie stock to make the mash more cohesive. Season the cauliflower mash with salt and pepper. Continue to mash and add veggie stock until the cauliflower potato mash is at your desired consistency. Enjoy!

Versatility of Cauliflower

As many of you know, cauliflower has become quite a “trendy” food, but why is this? Cauliflower doesn’t have much of a taste on its own, so it takes on whatever flavors you cook it with! In addition to my cauliflower potato mash, cauliflower works great as a vegan alternative to buffalo wings (check out my buffalo cauliflower bites!), it works well if frozen and added to smoothies for extra creaminess, and it can even be transformed into pizza crusts! I think it is great that cauliflower is trendy, because it also adds a lot of nutrition to our diet!

Health Benefits of the Cauliflower Potato Mash

Cauliflower is a nutritious cruciferous non-starch vegetable. Cauliflower’s most notable features are its vitamin C, vitamin K, vitamin B6 and folate content1. When it comes to vitamin C, it is most often associated with skin health. To keep that beautiful skin glowing, it is important to have vitamin C in the diet for collagen synthesis!2 Vitamin K, a fat-soluble vitamin, is important for blood clotting.3

Next up is vitamin B6 which is needed for the metabolism of the macronutrients, as well as the formation of red blood cells.4 Lastly we have folate. Folate is important for the synthesis of white blood cells, red blood cells, DNA and RNA.5 That is why it is essential for women who are child-bearing.5 Like cauliflower, potatoes also provide us with beneficial nutrients.

Potatoes are a root vegetable and they are starchy. Nutrients found in potatoes include potassium, vitamin C, vitamin B6, and folate (a very similar nutritional profile to cauliflower!).6 Since we already discussed the majority of these nutrients, let’s talk potassium. Potassium is an electrolyte. Its important functions include its role in nerve signaling, as well as helping to maintain fluid balance.6 

Lastly, both cauliflower and potatoes also have fiber which provides us with many health benefits including protection against heart disease, regulating blood sugar and aiding in digestion!7 

I hope you love this cauliflower potato mash as much as I do! Let me know what you think in the comments below.

Similar Pages

For more recipes like my cauliflower potato mash, be sure to check out my Easy Baked Beans, my Roasted Acorn Squash, and my Baked Asparagus with Lemon!

Resources

  1. Ware M. Cauliflower: Health benefits and recipe tips. Medical News Today. https://www.medicalnewstoday.com/articles/282844#nutrition. Published August 18, 2017. Accessed March 28, 2020.
  2. Pullar JM, Carr AC, Vissers MCM. The Roles of Vitamin C in Skin Health. Nutrients. 2017;9(8):866. doi:10.3390/nu9080866.
  3. Ware M. Vitamin K: Health benefits, daily intake, and sources. Medical News Today. https://www.medicalnewstoday.com/articles/219867. Published January 22, 2018. Accessed March 28, 2020.
  4. Streit L. 9 Health Benefits of Vitamin B6 (Pyridoxine). Healthline. https://www.healthline.com/nutrition/vitamin-b6-benefits. Published October 1, 2018. Accessed March 28, 2020.
  5. Ware M. Folate: Health benefits and recommended intake. Medical News Today.
  6. . Published June 26, 2018. Accessed March 28, 2020.
  7. Raman R. What Does Potassium Do for Your Body? A Detailed Review. Healthline. https://www.healthline.com/nutrition/what-does-potassium-do#section2. Published September 9, 2017. Accessed March 28, 2020.
  8. Fuller S, Beck E, Salman H, Tapsell L. New Horizons for the Study of Dietary Fiber and Health: A Review. Plant Foods for Human Nutrition. 2016;71(1):1-12. doi:10.1007/s11130-016-0529-6.
cauliflower potato mash

Cauliflower Potato Mash

5 from 1 vote
Print Pin Rate
Course: Side Dish
Keyword: low carb, vegan, vegetarian
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Servings: 4 servings
Author: Chef Abbie Gellman RD

Ingredients

  • 2 yukon gold potatoes about 12 ounces, diced
  • 1/2 teaspoon kosher salt
  • ¼ teaspoon ground black pepper
  • ¼ teaspoon dried thyme
  • 1 small head cauliflower chopped
  • unsalted vegetable stock

Instructions

  • In a large saucepan, cover potatoes with water and bring to a boil. Reduce heat to a low boil and cook until a knife inserted slides off easily, approximately 15 minutes depending on size of the potato.
  • Place the cauliflower in a strainer or veggie steamer and place on top of the potatoes in the saucepan and cover with a lid to steam.
  • Drain potatoes. Transfer potatoes and cauliflower to a bowl and mash with a potato masher, adding salt and pepper. Add stock small amounts at a time until the preferred consistency is reached.

Video

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