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Garlic Mashed Cauliflower

A comfort-food twist on an amazingly healthy vegetable

Cauliflower Instead of Mashed?

Chances are you've heard or participated in one of the trending low-carb diets such as Paleo. Even though HTPharmacy advocates "healthy" eating, not "dieting," we have to admit that the low-carbers are onto something here by substituting cauliflower for many of the starches individuals tend to go overboard on, such as potatoes and rice. Although very few will tell you that mashed cauliflower tastes exactly like mashed potatoes, it is so delicious you probably won't care.

Health Benefits

Beyond its tasty exterior, cauliflower has many health benefits and is considered a power-house vegetable by the Centers for Disease Control (CDC). 1 cup of this super-food (raw) contains:

27 calories

2 grams (g) of protein

0.3 grams of fat

5 g of carbohydrate, including 2.1 g of fiber and 2 g of sugar

24 milligrams (mg) of calcium

16 mg of magnesium

47 mg of phosphorus

320 mg of potassium

51.6 mg of vitamin C

16.6 micrograms (mcg) of vitamin K

0.197 mcg of vitamin B6

61 mcg of folate

What do all those numbers mean?

They mean advantages in avoiding adverse health conditions such as

  • obesity

  • diabetes

  • heart disease

  • inflamation

  • cancer

As well as promoting

  • memory

  • strong bones

  • healthy circulation

But enough with the technicalities...Lets get on to the food!

What You'll Need

  • 8 cups Cauliflower (1 large head)

  • 3 tablespoons extra-virgin olive oil

  • 2 cloves sliced garlic

  • 3/4 teaspoon sea salt

  • 1/2 teaspoon freshly ground pepper


  • Steam Cauliflower until very tender

  • Meanwhile, heat oil in a small pan, then lightly brown garlic over medium-low heat

  • Put drained Cauliflower, garlic/oil, salt, and pepper in a food processor; Process until smooth

  • Transfer to a bowl and garnish with a drizzle of olive oil


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