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
Ingredients
- 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
Directions
- Preheat oven to 400 F.
- Slice off the top of the garlic bulb, drizzle with 1 teaspoon olive oil, and wrap bulb in foil.
- Chop cauliflower into florets. Spread out on baking sheet in an even layer.
- Drizzle with remaining 1 teaspoon olive oil and toss to coat.
- Roast cauliflower and garlic bulb for about 35 minutes, stirring cauliflower halfway through cooking time.
- Allow cauliflower to cool slightly.
- Remove garlic cloves from bulb. They should be soft and easy to remove from skins.
- In a food processor, blend together roasted garlic, cauliflower, milk, yogurt, salt, and pepper until smooth. Fold in chopped green onions and serve.
Nutrition Facts
Servings: 4 |Calories: 71 | Fat: 3.1g | Sodium: 335mg | Carbohydrate: 8.8g | Fiber: 2g | Protein: 3g
Olive Oil Mashed Potatoes
Ingredients
- 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
Directions
- Place the potatoes, garlic, and salt in a large saucepan. Pour in enough water to cover the potatoes.
- Bring to a boil over high heat and cook for 15-20 minutes or until the potatoes are soft.
- Transfer the potatoes and garlic to a colander. Drain well and return them to the pan.
- Mash the potatoes and garlic with a potato masher or mixer.
- Add the green onions, oil, and pepper.
- Stir until well combined.
Nutrition Facts
Serving size: ½ cup | Calories: 134 | Fat: 7g | Sodium: 83mg | Carbohydrate: 17g | Fiber: 3g | Protein: 2g
Source: American Heart Association
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Tags: Thanksgiving Recipes
