Mashed Potato Substitute

I love potatoes.  No, I don’t just love potatoes.  I LOOOOVE them!  I don’t think I’ve met a potato yet that I don’t like.  I love mashed potatoes, baked potatoes, french fried potatoes, sweet potatoes (as long as they’re not covered in brown sugar and marshmallows.  Yuck!), hash browned potatoes.  I love them all…and I’d be happy eating them every single day.

The good news about potatoes is they are high in fiber and potassium.  But…the bad news about potatoes is that they’re very starchy.  They provide a lot of carbohydrates which equals more calories.  And what’s the secret to weight loss?  Calories!  Yep, burning more calories than you take in.

So when I began my weight loss journey, I discovered that my diet was starchy carb heavy, adding greatly to my overabundance of daily calories.  So I began to find lower calorie carbohydrates to replace those starchy carbs (potatoes, corn, white bread, pasta, pastries, etc.) with.  Did you know that if you eat a salad with greens and fresh vegetables or an apple that you’re still eating carbs?  Truth!  If it’s not a protein or a fat, it’s a carb!  The key for me to eating carbs is to go easy on the starchy carbs (except when I have a big race coming up!) and to concentrate on those low calorie carbohydrates–broccoli, cauliflower, spinach, lettuce, cucumber, etc.

But I also like to find ways that I can have my cake and eat it too, so to speak.  I choose not to have mashed potatoes very often because I would rather spread out my calories instead of eating a good chunk of them at one meal.  It was a happy day when I discovered Mashed Cauliflower!

Mashed Cauliflower is a great substitute for mashed potatoes.  It has a mild flavor and is low in calories.  An entire head of cauliflower has about 147 calories!  Compare that to 110 calories for 1 potato and this does not include the butter, sour cream, or other toppings commonly found on top of potatoes.  A cup of mashed potatoes made with whole milk and margarine has 237 calories!

Here’s how I make Mashed Cauliflower:

  1.  Chop a head of cauliflower into flowerets.010
  2. Steam the cauliflower until it’s soft.  I steam it a little longer than I would to just serve steamed cauliflower.  A fork should pierce it easily.  I like to steam my veggies in my microwave steamer.
  3. Use a blender or food processor to “mash” up the steamed cauliflower.  (I don’t know where my head was.  I used a beater instead of my blender which did not get the cauliflower as fine as I like it.)
  4. Add salt to taste.011
  5. Add milk to get the right consistency.  I like to use almond milk; it has fewer carbs and calories.
  6. If you decide to add butter, use real butter sparingly and not that evil, fake margarine!
  7. Serve as you would mashed potatoes.012

Talk to me:

Have you ever tried mashed cauliflower?  Would you?

What other ways have you eaten cauliflower?

Author: Juanita

Thanks for dropping in! I'm Juanita. People tell me I don't look like a Juanita since I'm red headed and freckled with super pale skin, but what's in a name, right? I'm a 40-something, single (as in no kids, never been married) gal from Oklahoma. I'm a nurse and most importantly, a follower of Jesus. I love chocolate, am scared of heights, and petrified of snakes. After my fortieth birthday and coming to grips with the fact that I was obese, I discovered I'm a runner and a CrossFitter, and that there's a whole lot of life left to live. I just had to get past the fat, stare down the fear, and realize that 40 is not too old for new beginnings. So this is the story of my struggles and adventures in the quest to live a healthy life in mind, body, and soul.

Leave a Reply

Your email address will not be published. Required fields are marked *