Replace mashed potatoes with this lower carbohydrate cauliflower mash recipe flavored with a hint of pumpkin
For today’s blog post, I decided to do a little “Throw Back Thursday” recipe re-post. I originally posted the recipe for Cauliflower Pumpkin Mash back in 2012, however, decided it was time for a little food photography update.
If you look at the original photo, you will see why I felt it needed a bit of an update! When I started this blog, back in 2012 my photography skills were quite limited. While I am still far from an expert food photographer, I continually learn new tricks and techniques. I suspect in three years when I look back on this updated photo, my photography skills will have improved even more.
Check out the comparison of the original photo to the updated photo below. What differences do you notice? Perhaps the lighting is one of the largest differences?
Now let’s talk more about the recipe!
This recipe for Cauliflower Pumpkin Mash is a perfect lower carbohydrate side for your next holiday gathering. Mashed cauliflower is often served to replace a traditional mashed potato dish. Some of the nutritional differences are what attract people to mashed cauliflower. Cauliflower contains approximately 1/3 of the calories and carbohydrates of potatoes.
Cauliflower does not offer a large flavor, which makes it an attractive substitution for potatoes. For a more holiday-themed recipe, I added a bit of a pumpkin flavor. With convenience in mind, I decided to use canned pumpkin, but fresh pumpkin would be even better! I opted not to use the traditional pumpkin seasonings like cinnamon and cloves, but flavored the dish with garlic and thyme.
One of my favorite aspects of making this dish is getting the opportunity to use my hand immersion blender. It is always amazing to see how quickly the cauliflower can go from being in the shape of whole florets to a pureed mixture. You could also use a food processor or blender to puree the cooked cauliflower pieces.
Use your creativity with the toppings for the recipe! As you can see I used different toppings for both photographs – I used green onions for the original photo and pumpkin seeds for the updated photo.
Do you make any healthier holiday dishes?
Your Family’s Dietitian,
- 1 head cauliflower
- 1/3 cup pumpkin puree (for a more pumpkin flavor add more)
- 2 tablespoons low fat milk
- 2 tablespoons light buttery spread
- 2-4 tablespoons fat-free plain greek yogurt
- 1 teaspoon parsley
- 1/4 teaspoon pepper
- 1/2 teaspoon salt
- 1 teaspoons garlic powder
- ½ teaspoon thyme
- optional: chives