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Bowl of mashed cauliflower in blue bowl

Love mashed potatoes, but trying to cut calories? Mashed cauliflower has a similar taste and texture for a fraction of the calories. Another bonus: Cauliflower contains phytochemicals and has demonstrated anti-cancer effects.

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  • 1 cauliflower head, chopped*
  • 1 tablespoon buttery spread
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • 1 tablespoon rosemary
  • 2 tablespoon Parmesan cheese


  1. Steam cauliflower. When cauliflower is soft, drain and place in blender with butter, salt and pepper.
  2. Place in bowl and stir in rosemary and Parmesan cheese.

*Can also use frozen cauliflower. Simply boil and drain well before placing in blender.

Nutritional information (per serving)

Makes 4 servings

Calories: 70
Total fat: 3.5 g
Saturated fat: 1 g
Cholesterol: 0 mg
Sodium: 690 mg
Total carbohydrate: 8 g
Fiber: 3 g
Protein: 4 g

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Carl Walker

Carl Walker

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