Cauliflower Mashed

An easy, lighter swap for mashed potatoes—ready fast with microwaveable cauliflower, olive oil, butter, and garlic.

Ingredients

• 1 (12-oz / ~340 g) bag microwaveable cauliflower florets
• 1 tablespoon extra-virgin olive oil
• 2 tablespoons butter (salted or unsalted)
• 1 clove garlic, minced (or 1 teaspoon pre-minced)
• 1 teaspoon kosher salt
• Black pepper, to taste

Instructions

1. Cook: Microwave the cauliflower until tender (or steam until fork-tender).
2. Purée: Process half the hot cauliflower, then add fats, aromatics, and remaining cauliflower.
3. Finish: Blend to preferred texture (about 10 seconds). Adjust salt and pepper.
4. Serve: Great with roasted chicken or pan gravies.

Why This Fits the Mediterranean Pattern

• EVOO primary fat: Monounsaturated emphasis.
• Vegetable-forward swap: Replaces refined starch.
• Aromatics: Garlic adds flavor without sugar.
• Salt smart: Layered flavors reduce sodium needs.

Nutrition (Estimated, per serving)

Based on 12 oz cauliflower, 1 tbsp EVOO, 2 tbsp butter.

Serve With

• Chicken Marsala (Sous Vide)
• Crispy Baked Chicken Wings
• Crispy Chickpeas