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Lower Calorie Alternative to Mashed Potatoes

Cauliflower mash has fewer calories and carbs than mashed spuds and more protein, too. Crucially, it's even passed the test of getting kids to like it!


1 cauliflower

1 can of cannellini beans

1 litre vegetable stock

1-2 teaspoons of nutmeg

Optional extras:

Salt and pepper


Serves 2

1) Boil the vegetable stock.

2) Add the cauliflower, cook for 10 minutes until the cauliflower is tender and soft.

3) Drain the stock off, saving it to be used again shortly.

4) Drain the can of cannellini beans. Add to cauliflower and mash together.

5) Blend the cauliflower and cannellini with a blender. Add vegetable stock back in if necessary for texture.

6) Add the nutmeg, and other seasonings as desired.

Mashed cauliflower recipe from Sutton Coldfield based personal trainer James Titchen
Mashed cauliflower - a low calorie alternative to mashed spuds

So, just how does it stack up nutritionally against mashed spuds?

Here's a comparison of the recipe above (approximately 800g total, enough to serve two people) with the equivalent of mashed potato (made with semi skimmed milk and a little butter).

Mashed cauliflower: Mashed potato:

kcal – 405 kcal - 817

carbs – 66g carbs - 175g

fat – 2.6g fat - 3g

protein – 28g protein – 24g


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