"Buttery" Broccoli and Cauliflower Mash: The Mashed Potato Alternative

Nothing says "comfort food" like smooth and creamy buttered mashed potatoes. The white potatoes that are usually used to make mashed potatoes are rich in nutrients such as vitamin C, potassium, and iron, but they are high glycemic. This means that they will spike your blood sugar and won't leave you feeling as full, so you're likely to eat more calories. Mashed potatoes are also typically topped with butter, sour cream, and/or cheese. These toppings help slow the digestion of the potato so there is less of an impact on your blood sugar, but they are unhealthy and contain saturated fats. The point is, regular mashed potatoes can be eaten on occasion with the proper portion size, but there are better options! This "buttery" broccoli and cauliflower mash is a game changer, trust me. They're smooth and creamy like mashed potatoes, and they still have a strong buttery taste. And the best part is, you can eat way more because broccoli and cauliflower are loaded with nutrients and they're significantly lower in calories than potatoes!

Ingredients (serves 1 person):

-6 oz cauliflower and broccoli florets

-Splash of unsweetened vanilla almond milk, or milk of choice

-1 tsp butter extract

-Optional: 1/4 tsp garlic powder

Directions:
Steam the broccoli and cauliflower florets. I usually just steam them in the microwave: just put them in a microwave safe bowl, add 1-2 tbsp water, cover with a microwave safe plate and microwave on high. The time will vary with different microwaves-- mine takes 4-5 minutes. Just make sure they are steamed VERY well, so they're soft. Then add the broccoli and cauliflower (drain out any water), splash of milk (probably 1-2 tbsp), and butter extract to a blender or food processor. I use my Nutribullet but anything works. Blend until smooth.

You can also just use cauliflower alone. I usually have both cauliflower and broccoli on hand so I like to use both...but either way it tastes exactly like buttery mashed potatoes!


The buttery broccoli and cauliflower mash is on the right, along with a baked sweet potato because those were my two sides with my dinner. What can I say... I love potatoes! :)

Approximate Nutritional Info: 50 calories, 10g carbs, 5g fiber, 5g protein