Tuesday, January 16, 2018

Instant Pot Garlicky Mashed Cauliflower
Vegan And Paleo Friendly
Super Low Calorie!

Use mashed cauliflower as a tasty side or a bed for a stew.

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Mashed Potato Substitute
I adore mashed potatoes but nutritionally they can't compare to cauliflower. When you properly prepare and mash cauliflower, you really can't tell the difference. And with cauliflower, you get a lower calorie and carb substitute with the cancer-fighting benefits of a cruciferous vegetable. Cauliflower is also super rich in antioxidants, and a great source of dietary fiber, vitamin C, K, B6, folate, pantothenic acid, potassium, and manganese. 

Today's recipe also replaces the typical butter and cream in mashed potatoes with the heart-healthy, mono-saturated fat of an avocado. OK, it turns the mash a tiny bit green, but it makes them super creamy, and adds more dietary fiber, vitamin K and folate. For an added burst of goodness, this recipe flavors the mash with fresh garlic!

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Garlicky Mashed Cauliflower
Vegan, Paleo, Dairy and Gluten Free
[makes 4 to 6 servings]

Instant Pot 
Food Processor 

1 tablespoon olive oil
2 cloves garlic, minced
1 large head cauliflower, cut into florets
1/2 cup water 
1/2 teaspoon salt, or to taste
1/4 teaspoon pepper, or to taste
1/3 avocado, room temperature

Heat the oil in the Instant Pot using the SAUTE function. Add the garlic and cook until slightly brown. 

Press the OFF button and immediately add the cauliflower florets, then the water, salt, and pepper. 

Secure the lid, press the MANUAL button and set for 4 minutes. When done, press the OFF button and quickly release the pressure. Carefully remove the lid.

Drain and reserve any remaining liquid from the pot. 

Place the drained cauliflower into the food processor. Add the avocado and process until smooth. If it is too dry, add a tiny bit of the reserved liquid at a time. Do not add too much liquid or it will be too soft. 

Serve as a side vegetable or as a bed for stew, peas, tomato sauce, etc..

Serve as a side dish

Or serve as a bed for stews and sauces.

Per serving (4): 104 calories, 5 g total fat, 1 g saturated fat, 0 mg cholesterol, 116 mg omega-3 and 548 mg omega-6 fatty acids, 4 g protein, 13 g carbohydrates, 6 g dietary fiber, and 355 mg sodium.

Per serving (6): 69 calories, 4 g total fat, 0.5 g saturated fat, 0 mg cholesterol, 78 mg omega-3 and 365 mg omega-6 fatty acids, 3 g protein, 8 g carbohydrates, 4 g dietary fiber, and 237 mg sodium.


Unknown said...

This recipe looks great, and we'd love to try it, but we have a stove-top pressure cooker. Do you have any advice for the settings? We have a gas stove. Thanks!

Dr. Joanne L. Mumola Williams said...

Sorry Diane, I'm strictly an Instant Pot girl and don't really know. But, since the cauliflower is getting mashed, the time is pretty flexible.

Trixie said...

What did you serve on top? Looks delicious!

Dr. Joanne L. Mumola Williams said...

That was some leftover stew made with peas, mushrooms, tomatoes, yellow bell peppers, and new potatoes.
Happy New Year Trixie!