Low Sodium Mashed Cauliflower

Mashed cauliflower.

I had decided that I was going to eat cauliflower only roasted in the oven which is quite delicious until I saw this recipe from Whole Foods. This tastes similar to mashed potatoes but with fewer carbs.  It's very good topped with grated cheese.

Mashed Cauliflower (4 servings)

Ingredients: 

• 1 medium head cauliflower, trimmed and cut into small florets (about 6 to 7 cups)
• 1 tablespoon extra virgin olive oil
• Sea salt and ground black pepper, to taste

Method: 

Bring a large pot of salted* water to a boil. Add cauliflower and cook until very tender, about 10 minutes. Reserve 1/4 cup of the cooking liquid and then drain well and transfer cauliflower to a food processor. Add oil and reserved water, 1 tablespoon at a time, and puree until smooth. (Or, mash cauliflower with a potato masher). Season with salt* and pepper and serve.

Medium head of cauliflower trimmed.

Cauliflower cut into small florets.

Cook until tender, about 10 minutes.

Mash with potato masher, I like it kind of chunky. (Or you could puree in a food processor.)

Add pepper, olive oil, butter and stir.  Ready to eat. Top with grated cheese if desired.

*To make this a low sodium dish, I did NOT add salt to the water, nor did I season with salt, only pepper.  I also added a tablespoon of butter in addition to the olive oil.   
This freezes well too.

Oven Roasted Cauliflower

Oven roasted cauliflower.

Oven roasted cauliflower makes a very tasty snack or side dish.  I no longer steam or boil cauliflower, but I've found that roasting is simple and brings out the flavor--almost a nutty taste.  A large head cauliflower makes a serving for two.

How to Roast:  Wash the cauliflower and remove leaves and core.  Separate into individual florets.  In a large bowl place 3 tablespoons of oil (I used sesame seed oil for these, but Canola or olive oil will work too).  Mix the florets until well-coated with oil.

Mix florets with oil until well-coated.

Spread the cauliflower in a single layer in a baking sheet lined with aluminum foil.  Bake in a preheated 400 degree F oven for about 25 minutes turning every ten minutes. When done the cauliflower will be brown on the edges and tender (but not mushy).  Sprinkle with freshly ground pepper and salt to taste.  These can be served warm or at room temperature.  These make a very tasty and healthy snack.

Sprinkle with salt and freshly ground pepper when done.

A nice variation is to use 3 tablespoons of olive oil, 2 teaspoons of soy sauce (omit the salt) and 1/4 teaspoon of Texas Pete.  This gives a spicy touch to the cauliflower.