healthy mashed potatoes

on the rachael ray show with jessica seinfeld last week, she gave tips on making some dishes healthy, some in secret for the picky young eaters.

one kid favorite dish is mashed potatoes, which doesn’t have a lot of nutrition. but jessica adds a secret ingredient: cauliflower puree. since it’s the same color as potatoes, kids don’t even need to know there’s cauliflower inside! hidden is cauliflower’s super powers: low in fat, high in dietary fiber, folate, water and vitamin C.

so, here’s my modified mashed potato recipe made healthy with cauliflower. i like my mashed potatoes with garlic and corn but you can do it any way you like! just add 1/2 cup of cauliflower to each pound of potatoes, and you can feel good enjoying mashed potatoes as a healthy side dish. YUM!


For the potatoes

  • 2 large potatoes
  • 1 cup cauliflower puree * see recipe below to make your own puree
  • 1-1/2 head garlic, smashed
  • 3 tablespoons olive oil
  • sea salt and pepper, to taste
  • 1 (15-ounce) can corn, liquid drained

Special equipment

  • potato masher


Heat oven to 350 degrees F.

Place potatoes in oven and cook for 30-40 minutes or until soft.

While potatoes are baking, add olive oil and smashed garlic to a small roasting dish. After potatoes have been baking for 20-25 minutes, put roasting dish into the oven. Roast garlic for 15-20 minutes.

When potatoes are ready, remove from the oven into a glass or ceramic bowl – one that can withstand heat. With out without the potato peel (your preference), mash the potatoes with your potato masher. Add cauliflower, mix and continue mashing.

When the roasted garlic oil is ready, remove the roasting dish but do not turn off the oven. Scoop out 2/3 of the garlic oil and all of the garlic into the mashed potatoes. leave 1/3 of the oil in the roasting pan. Set the potatoes aside.

In the roasting dish with remaining 1/3 garlic oil, add the corn. Lightly mix the corn with the roasted garlic oil. Put back in the oven and roast for 10 minutes.

While corn is roasting, mix the potatoes with the garlic oil and garlic. Use the potato masher to mash up the roasted garlic and mix with the potatoes. Mash until you reach your desired mashed potato texture.

When the corn is ready, take out of the oven and pour the corn with the oil into the mashed potatoes bowl. Gently mix the corn with the mashed potatoes.

Scoop and enjoy!

original recipe from Rachael Ray Show: Jessica Seinfeld’s Mashed Potatoes

COOKING TIP: Cauliflower puree
Boil 1/3 of a caulfower head in water until soft. Then mash with a potato masher until you have tiny bits. If you want make the cauliflower bits even smaller, use a food processor and chop to your desired size.

* try my original roasted garlic corn mashed potatoes recipe


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