Cauliflower Power!

Cauliflower Power!

Cauliflower is quickly becoming the next big health craze, and for good reason!

Not only is it naturally low in calories, carbohydrates, sodium, and fat, but it is also full of fiber and a good source of vitamin C, vitamin K, and B vitamins. On top of all that, it contains glucosinolates, compounds found in cruciferous plants that have been studied for their anti-inflammatory, antiviral, antibacterial, and cell protecting properties.

This week, I tried Birdseye’s frozen mashed cauliflower (original).

Here are my thoughts:

Ingredients: Cauliflower, light cream, corn starch, sea salt, spice.

Preparation: Microwave, stir, repeat, then eat! Can’t beat that! Ready in less than 10 minutes.

Visual appearance: It looks just like mashed potatoes, but slightly less thick.


The texture is not quite the same as regular mashed potatoes in that it is a little less starchy and a little more watery. The cauliflower flavor does come through a bit, but I thought the overall flavor was good.

Nutrition fact: Serving size: ½ cup; Servings per container: 3

50 calories, 3g fat, 2g saturated fat, 470mg sodium, 6g carbohydrates, 3g fiber, 2g sugar, 2g protein. *Contains 60% of the daily value of Vitamin C

Final thoughts: I think it comes down to your expectations.

Don’t expect it to taste exactly like your mom’s mashed potatoes. Cauliflower is cauliflower. BUT for being cauliflower it is pretty darn tasty! I think it could be taken to the next level by sprinkling it with breadcrumbs and/or cheese. If you want to more of the classic mashed potato feel, consider mixing mashed cauliflower with your traditional mashed potatoes. I bet you won’t even notice the difference. If you have kids, this might be a good way to sneak in more veggies.

Other tasty ways to enjoy cauliflower:

-Oven roasted with olive oil, garlic, and thyme

-Blended in a soup or sauce

-Cauliflower rice

-Cauliflower tots/fritters

-Cauliflower pizza crust


Rachel Kranjc, RD, LD

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