Making a cauliflower mash is easier than making mashed potatoes because there is far less prep work! And you don’t loose the creaminess factor either by leaving out the potatoes. If you use a food processor, you can get a very smooth mouth feel. You’ll forget that you’re eating cauliflower!
This dish is diabetes-friendly, and also a good source of fiber and low in sodium! Even though cauliflower is white, it still has vitamins and minerals to offer! Just one cup of cauliflower provides over 70% of your daily vitamin C requirements! So, this could be a great vegetable to increase going in to cold and flue season. Cauliflower also provides vitamin B6, folate, and has a high antioxidant content!
Are you hungry for more cauliflower swaps? Try our Buffalo Cauliflower with Ranch Greek Yogurt or Cauliflower Mac and Cheese!
Arugula, Beet, and Cauliflower Mash
Ingredients
- 4 cups cauliflower rice frozen
- 1 can beets sliced
- 3/4 cup arugula
- 1/4 cup walnuts chopped
- 2 tsp garlic minced
- 1 tsp honey
Instructions
- Heat frozen cauliflower rice in microwave according to package.
- Add cooked cauliflower rice, beets, and arugula to food processor and blend until mashed consistency.
- Pour mash into bowl. Mix in walnuts, garlic, and honey. Enjoy
Nutrition
Please note:
Nutrition info is an estimate and may contain errors.
Kathleen Tabb is a registered dietitian based in Maryland. She specializes in digestive conditions such as irritable bowel syndrome (IBS) and has extensive training through her master’s degree in integrative and functional nutrition. She is passionate about looking at her clients holistically to illuminate the root cause of their concerns in order to improve health and quality of life
