This is a more nutritious alternative to mash potatoes with butter. This recipe contains monounsaturated fat from California Avocados and fiber from the cauliflower and California Avocados. With only six ingredients plus salt and pepper, you get a lot of good nutrients in this dish. Cholesterol free and an excellent source of dietary fiber (39% DV), vitamin C (90% DV), vitamin B5 (60% DV), folate (45% DV), vitamin K (40% DV), vitamin B6 (35% DV), vitamin B2 (25% DV), vitamin B3 (25% DV), vitamin E (20% DV), and potassium (20% DV), plus a good source of protein (10% DV) and vitamin B1 (15% DV).
Mashed Cauliflower with California Avocado
Nutritional Highlights (per serving)
|1||head||cauliflower, cored, stemmed and separated into florets|
|1/2||cup||red onion, chopped|
|2||ripe, Fresh California Avocados, peeled, seeded and cut in chunks, separated|
|1/8||tsp.||sea salt, or to taste|
|1/8||tsp.||black pepper, or to taste|
|1/8||tsp.||coarse sea salt, or to taste|
As with all fruits and vegetables, wash avocados before cutting. Check out our tips for how to choose and use California Avocados
- Bring a large pot of water to a boil. Add cauliflower florets and cook until tender, about 10 minutes. Drain well to remove as much excess water as possible and return to pot; keep warm.
- Heat oil in a large pot over medium heat. When hot, add onion and garlic. Sauté for 2 minutes.
- Add, onions, garlic, broth, salt, pepper and half of the avocado chunks to warm cauliflower and mix in a blender or food processor to desired texture.
- Add remaining avocado chunks and coarse sea salt, mix well and serve.
Variation: Boil or steam cauliflower florets in vegetable stock for more flavor.
Serving Suggestion:This mashed cauliflower with California Avocados goes great with white fish or as a substitute for mashed potatoes with any dish.
Beverage Pairing: Glass of white wine.
*Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.
Vitamin A 15 mcg; Vitamin C 83 mg; Calcium 54 mg; Iron 1 mg; Vitamin D 0 mcg; Folate 189 mcg; Omega 3 Fatty Acid 0.19 g
% Daily Value*: Vitamin A 2%; Vitamin C 90%; Calcium 4%; Iron 6 %; Vitamin D 0%