How a vegetable is prepared is one of the main reasons we don’t like to eat them. Let’s face it, plain steamed cauliflower can taste bland to some folks. This recipe is a game-changer if you want more vegetables in your diet. By adding simple ingredients, you can boost the flavor of this otherwise boring white vegetable.  

All you need is a microwave and an immersion blender to make this easy recipe. Microwaving cuts down on cooking time and keeps the vitamins and minerals intact by steaming instead of boiling. Pureeing them afterward gives the cauliflower a silky-smooth texture. At first glance, they just might be mistaken for mashed potatoes!

Mashed Cauliflower Recipe

• 1 head of cauliflower, chopped into small florets
• 1 Tbsp butter
• Dairy: 1-2 tsp sour cream, OR plain Greek yogurt, OR a splash of your favorite milk
• ½ tsp Salt, if desired
• ¼ tsp pepper

Rinse the florets in a colander and drain. Place cauliflower into a microwave-safe bowl. Microwave on high for 5 minutes. Break up the cauliflower into smaller pieces and microwave for another 3-5 minutes until they are very tender. Add butter, your choice of dairy, and salt and pepper. With a stick mixer, puree cauliflower into a fluffy texture. Makes about 4 servings.

Dietitian Tip: Don’t forget to add a carbohydrate alongside the mashed cauliflower as part of your meal. Complex carbohydrates give us energy and are an important part of a balanced diet.

Pair mashed cauliflower with:

• Hamburger, veggie burger, or deli sandwich
• Whole wheat or pita bread sandwich with beef, chicken, fish, or plant-based protein
• Beef, chicken, or fish with corn-on-the-cob or green peas