Roasted Garlic Cauliflower Mash

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One of the things I love about plant-based eating is how simple and quick the recipes can be. This Roasted Garlic Cauliflower recipe is a perfect example. The recipe is simple and requires few ingredients, allowing the garlic and creamy cauliflower to take center stage.

You start with a head of garlic and slowly roast it in the oven.  While it may sound like a head of garlic will be far too strong, oven roasting removes the assertive flavor and becomes sweet and mild.

Cauliflower is a flavor magnet, picking up the savoriness of the vegetable broth and the pungent aroma of the garlic.  Even better, the vegetable is a low-calorie and low-carbohydrate alternative to potatoes. Cauliflower requires less prep time and less cook time, with a flavor very similar to comforting mashed potatoes.

Health Benefits of Cauliflower

Vitamin & Mineral-Rich

Cauliflower is a vitamin-packed cruciferous vegetable. Just one serving of cauliflower provides 77% of your daily vitamin C requirement. It also contains vitamins K, B6, folate (B9), choline, potassium, manganese, magnesium, and phosphorus.

Dietary Fiber

In addition to vitamins, cauliflower is an excellent source of dietary fiber. Consuming sufficient fiber helps prevent digestive conditions like constipation, diverticulitis, and inflammatory bowel disease. It is also heart-healthy and promotes the sensation of fullness, thus reducing overall calorie intake.

Antioxidants

Vitamin C is an excellent and necessary antioxidant. But cauliflower doesn’t stop there. It also contains glucosinolates and isothiocyanates, and carotenoid and flavonoid antioxidants as well. These promote overall good health and protect against heart disease, inflammation, and many types of cancer.

Types of Cauliflower

Most of us are familiar with standard white cauliflower. Because it is readily available, it provides a great option for getting some cruciferous veggies into your diet. You may also want to try different varieties. Cauliflower actually comes in green (such as Romanesco), purple (like Graffiti), and orange (cheddar). Each of these has a unique flavor and texture.

Green Cauliflower has a mild nutty taste similar to broccoli.

Purple Cauliflower is more tender and mild than other varieties. Many types of purple cauliflower turn green when cooked, so some people prefer to serve it raw in salads.

Orange Cauliflower is a hybridized variety that develops bright-orange curds. They contain the orange pigment beta-carotene, which is a precursor to Vitamin A.

Make it a Meal

Serve Roasted Garlic Cauliflower Mash alongside any meal you would usually enjoy with mashed potatoes. Try it with these delicious Vegan Oyster Rolls!

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Roasted Garlic Cauliflower Mash

Prep Time: 10 minutes Cook Time: 30 minutes
Yield:8 servings

Ingredients

1 head of garlic

¼- ½ teaspoon olive oil

2 large heads cauliflower

1 teaspoon vegetable base (I prefer Better than Bullion)

1/3 cup almond milk

Salt and pepper, to taste

Instructions

  1. Preheat over to 400°. Slice off top of garlic head so that the inner cloves are exposed. Drizzle with olive oil. Wrap in foil and roast for 25-30 minutes; set aside to cool.
  2. Meanwhile, wash and cut cauliflower into medium chunks, removing all leaves and green parts. Save leaves and greens to flavor a soup, if desired.
  3. Bring water to a boil in a large saucepan, and then add vegetable stock base. Add cauliflower; place lid on saucepan and boil for 8 minutes, or until tender. Drain cauliflower in a colander.
  4. Place cauliflower, almond milk, roasted garlic, salt, and pepper in bowl of large food processor. Process until cauliflower is a smooth puree, close to the texture of mashed potatoes.
  5. Serve Roasted Garlic Cauliflower immediately.

To Reheat

  1. Bake in oven at 375° for 30 minutes, or heat in a skillet over medium low heat until warm.

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