Our Cooking Matters Cooking Class teaches clients how to select nutritious and low-cost ingredients and prepare them in ways that provide the best nourishment. In our most recent class, we prepared mashed cauliflower, a great substitute for mashed potatoes because it is lower in both carbohydrates and calories. In comparison to plain potatoes which have 15.5g carbs and 67 calories per cup, a half cup of cauliflower has only 2.5g carbs and 14 calories. Cauliflower also provides nutrients such as Vitamin C and Vitamin K which are important for immune health and healing. Although mashed cauliflower has its own unique flavor, it is very similar in texture and color. According to one student, “They taste like real potatoes. They’re really good!”
1 head of cauliflower
3 tablespoons skim milk
1 tablespoon butter
2 tablespoons plain non-fat yogurt
1/4 teaspoon garlic salt
freshly ground black pepper
1. Separate the cauliflower into florets and chop the core finely.
2. Bring 1 cup of water to a simmer in a pot, then add the cauliflower. Cover and turn the heat to medium. Cook the cauliflower for 12-15 minutes or until very tender.
3. Drain and discard all of the water (the drier the cauliflower is, the better) and add the milk, butter, non-fat yogurt, salt and pepper . Mash with a masher until it looks like "mashed potatoes." Use a food processor or blender for smoother consistency. Add additional milk and yogurt if needed until desired consistency is achieved. Top with chives.
Brittany Lawrance, RD, CNSC, LDN, Community Dietitian
Brittany is a registered dietitian and has been with Food & Friends since October 2012. Her previous experience was working as a clinical dietitian on the pediatric hematology and oncology unit at Children’s National Medical Center. Brittany completed her dietetic internship in Baltimore, Maryland through Sodexo-Mid Atlantic and is a graduate of Bluffton University in Ohio. She enjoys traveling, playing tennis and softball, making crafts, and has a new found love for leading cooking classes. Learn more about Food & Friends' nutrition services.