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Options for a Healthier Mash

Last updated: November 13, 2023

What’s Thanksgiving without a fluffy pile of mashed potatoes? This favorite comfort food doesn’t have to be a guilty pleasure. Here, we offer not one but two healthy mash recipes. Both cauliflower and potatoes offer many health benefits, says Allie Hatley, a Health Coach with ThedaCare HealthWorks. Choose based on your health goals. Mashed Roasted Garlic Cauliflower offers a tasty low-carb option. Want to stick with potatoes? No problem! Olive Oil Mashed Potatoes replace the butter of traditional mashed potatoes with heart-healthy olive oil.

Mashed Roasted Garlic Cauliflower


  • 1 bulb garlic
  • 2 teaspoons olive oil
  • 1 head of cauliflower
  • ½ cup unsweetened almond or soy milk, plus more to thin
  • ¼ cup plain non-fat or low-fat Greek yogurt
  • ½ teaspoon salt
  • ¼ teaspoon pepper
  • ¼ cup green onions, chopped


  1. Preheat oven to 400 F.
  2. Slice off the top of the garlic bulb, drizzle with 1 teaspoon olive oil, and wrap bulb in foil.
  3. Chop cauliflower into florets. Spread out on baking sheet in an even layer.
  4. Drizzle with remaining 1 teaspoon olive oil and toss to coat.
  5. Roast cauliflower and garlic bulb for about 35 minutes, stirring cauliflower halfway through cooking time.
  6. Allow cauliflower to cool slightly.
  7. Remove garlic cloves from bulb. They should be soft and easy to remove from skins.
  8. In a food processor, blend together roasted garlic, cauliflower, milk, yogurt, salt, and pepper until smooth. Fold in chopped green onions and serve.

Olive Oil Mashed Potatoes


  • 1 ½ pounds small Yukon gold potatoes, scrubbed and halved
  • 6 medium garlic cloves
  • ¼ cup extra virgin olive oil
  • ¼ teaspoon salt
  • 1 cup chopped green onions


  1. Place the potatoes, garlic, and salt in a large saucepan. Pour in enough water to cover the potatoes.
  2. Bring to a boil over high heat and cook for 15-20 minutes or until the potatoes are soft.
  3. Transfer the potatoes and garlic to a colander. Drain well and return them to the pan.
  4. Mash the potatoes and garlic with a potato masher or mixer.
  5. Add the green onions, oil, and pepper.
  6. Stir until well combined.
Tags: Thanksgiving Recipes

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