Longevity Plant-based Sides

Garlic Mashed Cauliflower

UPDATE: Step aside, mashed potatoes! Mashed potatoes are loaded with saturated fat, but this perfect purée is a step up from buttery mashed potatoes. They may sound a little too far out for some, but I guarantee this dish is sure to please! In my opinion, cauliflower (my former least favorite vegetable of all time) has redeemed itself.

Boost Your Immunity with This Comfort Food

Cauliflower contains glutathione  an antioxidant found in the foods you eat. Glutathione plays a role in immunity and inflammation in the lung. Decreased levels of glutathione are associated with lung diseases, such as various bacterial and viral infections, acute respiratory distress syndrome, chronic bronchitis COPD (chronic obstructive pulmonary disease), and toxicity of various foreign compounds (smoke, pollutants, drugs, etc.).

Cauliflower belongs to a family of cruciferous vegetables, a cousin to broccoli, Brussels sprouts, cabbage, and kale. At 92% water, this veggie can help you stay healthy and hydrated. A one-cup serving provides 100% of your daily recommended amount of vitamin C, an antioxidant that protects your cells from harmful free radicals and inflammation. Cauliflower is also a good source of fiber with 3 grams of fiber per serving. Studies show a diet high in fiber is linked with a lower risk of heart disease, cancer and diabetes.

Cauliflower is not only nutrient-dense, it’s versatile — you can steam it, roast it, purée it, mash it, and grate it!

What’s In It…

Core cauliflower and cut florets
  • 1 large head of white cauliflower (3 pounds), core and cut florets
  • 3 tablespoons extra virgin olive oil (unrefined)
  • 2-4 garlic cloves, minced
  • 2 teaspoons fresh thyme leaves OR 3/4 teaspoon dried thyme
  • 1/4 teaspoon white balsamic vinegar
  • 1/2 teaspoon kosher salt
  • Freshly ground black pepper

How It’s Made…

  1. Fill a large pot with a few inches of water, add steamer basket, and add cauliflower. Turn heat to high and cover pot. When water starts to boil, turn heat to low. Simmer for about 12 minutes until florets are tender. Do not discard the water.
  2. While cauliflower is cooking, combine oil and garlic in a small nonstick skillet. Cook over LOW heat, stirring constantly to prevent garlic from scorching (about 3 minutes). Cook until garlic is a light golden color.
  3. Take oil-garlic mixture off the heat, stir in thyme, vinegar, and salt.
  4. When cauliflower is cooked, transfer the florets to a 6-cup food processor. Add 2 tablespoons of hot water from the steamer pot and process until fairly smooth.
  5. While the processor is still running, slowly add the oil-garlic mixture, and process until completely smooth.
  6. If the purée is too thick, add more water.
  7. Transfer to a serving bowl. Season with pepper to taste and serve.

Serves 3.


Karen Owoc

Karen Owoc is a certified Clinical Exercise Physiologist specializing in cardiopulmonary rehabilitation and lifestyle medicine. Her science-based approach to longevity, nutrition, and muscle health has made her the go-to source for health seekers and medical professionals alike. Karen's best-selling book on functional longevity, "Athletes in Aprons: The Nutrition Playbook to Break 100", and her transformative perspective have mended many minds, hearts, and spirits.

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