Healthy eating is not about depriving yourself of the flavors and dishes that you love to eat. Instead, it’s based on adding healthy foods to your diet and enjoying healthier versions of some of your favorite foods.


Painless Healthy Eating


Many of us grew up eating a lot of mashed potatoes. They were often loaded with a generous amounts of butter or cream and salted for added taste. Mashed potatoes are definitely in the comfort food category.


Fortunately, by making a simple substitution, you can enjoy a similar taste and texture at a much lower calorie price.


Healthy Eating Recipe for Faux Mashed Potatoes


Cauliflower is a great, low calorie substitute for potatoes or pasta.
With this simple switch, you’ll get the additional nutrition of a healthy dose of fiber that will keep you feeling full for hours. Cauliflower contains vitamins C, B6 and K, folate and manganese. It also contains omega-3 fatty acids.


The Greek yogurt in this recipe provides additional and calcium, while making the finished product a creamy consistency.


Cauliflower Mashed Potato Recipe

Ingredients (serves 1)

• 1 C cauliflower, roughly chopped
• 1 C vegetable stock
• 2 Tbsp. plain, nonfat Greek Yogurt
• Salt and Pepper (Artisan salts, like truffle salt, work very well in this recipe.)
• Optional: chopped roasted garlic, wasabi paste, fresh or dried spices (parsley, sage, rosemary, thyme)




1. Cook the cauliflower with the vegetable stock in a saucepan over medium heat until tender.
2. Transfer the cauliflower into a food processor or blender, reserving cooking liquid.
3. Add the Greek yogurt and ¼ cup of reserved stock and blend until smooth, scraping down sides and adding more stock as necessary.
4. Add option ingredients, if desired.
5. Season with salt and pepper to taste.
6. Reheat if needed. This can be done in the microwave or by returning the cauliflower to the saucepan and stirring over medium-low heat until it reaches your desired temperature.


Note: If you don’t like Greek yogurt, experiment with sour cream and/or low fat cream cheese as thickeners, and see which you prefer.


Healthy Eating Doesn’t Have to Taste Bland

If you want your faux mashed potatoes to have more flavor, try adding roasted garlic or caramelized onions. Here’s how to prepare them:


How to roast garlic: Cut ¼ – ½ inch off the top of the bulb. Drizzle with a small amount of olive oil and bake, in a baking dish covered with foil, at 350 degrees for 30-45 minutes, checking the garlic around 20-25 minutes. It is done when the garlic is soft and the edges are beginning to brown. To use in the recipe, simply squeeze the garlic heads out and chop.


How to caramelize onions: Thinly slice 2 medium onions. Preheat oven to 450 degrees. Place onions on large baking sheet lined with parchment paper. Drizzle 2 teaspoons of olive oil over them and season them with salt and pepper. Toss them well. Spread them evenly over the baking sheet. Bake them for 20 to 22 minutes, turning about every 5 minutes, until the onions are cooked through and lightly browned.


Nutrition (per serving)


Calories: 60

Carbs: 10g

Fat: 1g

Protein: 5g

Fiber: 2.5g


Click here to enjoy this healthy eating version of mashed potatoes.