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Roasted Garlic Cauliflower Mashed Potatoes

Posted by RDelicious Kitchen
November 10, 2017
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This cauliflower and potato mash with roasted garlic is the perfect lower-calorie side dish for this year's Thanksgiving dinner.

This cauliflower and potato mash with roasted garlic is the perfect lower-calorie side dish for this year's Thanksgiving dinner.

By, Julie Harrington, RD

Thanksgiving is my favorite holiday. Between the delicious food and spending time with friends and family who we are truly thankful for, it’s hard to beat.

As a Registered Dietitian, this time of year, I get a lot of questions surrounding eating healthier during the holidays. In the grand scheme of things, Thanksgiving is one day out of the year, but we all know the holidays really last a couple of months. 

This year, I challenge you to make peace with any stress of holiday eating and truly focus on what you are thankful for. That’s what Thanksgiving is all about right?

Growing up, Thanksgiving morning was spent watching the Macy’s day parade with my sisters while my mom made “darn goods”, which were pretty much mini donut holes rolled in cinnamon and sugar. They were darn good One year, we even ventured into NYC for the parade. These memories and the time I spend with my family is truly what I am thankful for.

My philosophy of intuitive eating has definitely evolved since finishing school and working in the field of dietetics. Nutrition is not one size fits all. Everyone is on his or her own health and wellness journey, but in this diet culture that we live in, it tries to fit us all in the same box. 

Why am I bringing this up? Because the holidays should be a happy, joyful time – not stressing about food. Food should be enjoyed!  

I am all about promoting balance. It’s easy to lighten up recipes or change them around to make them lighter, but changing too many things, eventually creates a completely new recipe. 

Stick to your favorite recipes and start by making small changes. I call it “halfsies”. Trim back half the amount of sugar in desserts, use half whole grain flour in biscuits, or replace half of the potatoes with cauliflower for your mash, like this recipe. 

Adding cauliflower to the mash adds additional fiber and by keeping in the potatoes the yield is still delicious and creamy mashed potatoes. If your mashed potatoes don’t use roasted garlic, you’re missing out. 

This cauliflower and potato mash with roasted garlic is the perfect lower-calorie side dish for this year's Thanksgiving dinner.

This cauliflower and potato mash with roasted garlic is the perfect lower-calorie side dish for this year's Thanksgiving dinner.

Looking for more “halfsie” ideas or do you have any holiday cooking questions? E-mail them to rdeliciouskitchen@gmail.com, Then head on over to RDelicious Kitchen on Facebook, Wednesday, November 22nd at 10:30 am EST where I will be answering everyone’s questions live!

This cauliflower and potato mash with roasted garlic is the perfect lower-calorie side dish for this year's Thanksgiving dinner.

This cauliflower-potato mash w/ roasted garlic is the perfect lower-calorie side for Thanksgiving dinner! @RD_kitche
This cauliflower and potato mash with roasted garlic is the perfect lower-calorie side dish for this year's Thanksgiving dinner.

Roasted Garlic Cauliflower Mashed Potatoes

Yield

Serves 6

Ingredients

  • 5 cloves garlic
  • 1 tablespoon olive oil
  • 1 tablespoon fresh rosemary, finely chopped
  • 1 head cauliflower, cut into florets
  • 2 russet potatoes, peeled and diced
  • 1 tablespoon chickpea miso
  • salt and pepper, to taste

Directions

  1. Preheat the oven to 400 degrees F. Place cloves of garlic on a piece of aluminum foil. Drizzle with olive oil, rosemary, salt, and pepper. Carefully wrap foil so no oil will spill out. Roast in the oven for 20-30 minutes, until garlic is soft.

  2. Bring a large pot of water to a boil. Boil potatoes and cauliflower until tender. Drain.

  3. In a large food processor (You may need to repeat this step in batches, depending on the size of your food processor) combine roasted garlic with the olive oil & rosemary, cauliflower, potatoes, and chickpea miso. Pulse until smooth and creamy.

  4. Season with salt and pepper, to taste. 

Click for nutritional information
Calories 90
Carbohydrates 15.5g
Fiber 3.2g
Sugar 2.7g
Fat 2.5g
Protein 3.3g
Sodium 115mg
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RDelicious Kitchen

RDelicious Kitchen
Julie Harrington is the author of the CULINARY CORNER feature on HealthyAperture - a collection of recipes and articles featuring culinary techniques and kitchen gadgets to help everyone get a little more comfortable cooking in their kitchens. Her recipes feature culinary techniques that can help grow your own culinary skills in your kitchen. As a culinary school graduate from Johnson & Wales University and a Registered Dietitian, her passion is educating about nutrition through food! Julie previously worked as a supermarket RD and still continues to keep up with the latest food and nutrition trends. Julie now is a Culinary Nutrition Communications Consultant through her blog RDelicious Kitchen focusing on recipe development and freelance writing. When she is not experimenting in the kitchen, you can find her exploring new restaurants or going on hiking adventures.
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