Mashed Cauliflower
1 scoop of mashed cauliflower contains 128 Calories. The macronutrient breakdown is 18% carbs, 73% fat, and 8% protein. This is a good source of vitamin c (63% of your Daily Value).
- Makes
- 4 scoop
- Prep Time
- 10 minutes
- Cook Time
- 5 minutes
Ingredients
Coconut oil 1 ½ tbsp or 20g
Directions
- Cook the cauliflower according to the package directions until it's very soft, but not waterlogged. Drain the water from the cauliflower and place the florets in the food processor.
- In a microwave-safe bowl or small suacepan, heat the garlic, coconut oil, coconut milk, salt, and pepper for about 1 minute.
- Puree the cauliflower in the bowl of a food processor, scraping down the dies. Add the coconut milk to the processor, along with 1 tablespoon chives. Process about 10 seconds. Taste and adjust seasonings. Sprinkle with remaining chives before serving.
Nutrition Facts
For 1 scoop of mashed cauliflower (148g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 128 | |
| Fats | 11g | 15% |
| Saturated fats | 10g | 49% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 70mg | 3% |
| Carbs | 6g | 2% |
| Net carbs | 4g | |
| Fiber | 3g | 10% |
| Sugar | 3g | |
| Protein | 3g | |
| Calcium | 32mg | 3% |
| Iron | 2mg | 20% |
| Potassium | 288mg | 6% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 8μg | |
| Caffeine | 0mg | |
| Choline | 50mg | 9% |
| Copper | 0.1mg | 10% |
| Fluoride | 0μg | |
| Folate (B9) | 77μg | 19% |
| Lycopene | 0μg | |
| Magnesium | 27mg | 7% |
| Manganese | 0.5mg | 20% |
| Niacin | 1mg | 4% |
| Pantothenic acid | 0.2mg | 4% |
| Phosphorus | 69mg | 10% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.1mg | 6% |
| Selenium | 1μg | 2% |
| Theobromine | 0mg | |
| Thiamine | 0.1mg | 5% |
| Vitamin A IU | 82IU | |
| Vitamin A | 5μg | 1% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 0.2mg | 13% |
| Vitamin C | 57mg | 63% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 0.1mg | 0.5% |
| Vitamin K | 17μg | 14% |
| Zinc | 0.4mg | 3% |
| Sugars | ||
| Sugar | 3g | |
| Sucrose | 0g | |
| Glucose | 0g | |
| Fructose | 0g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 10g | 49% |
| Monounsaturated fats | 1g | |
| Polyunsaturated fats | 0.3g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0.1g | |
| Arginine | 0.2g | |
| Aspartic acid | 0.3g | |
| Cystine | 0g | |
| Glutamic acid | 0.4g | |
| Glycine | 0.1g | |
| Histidine | 0.1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.1g | |
| Leucine | 0.2g | |
| Lysine | 0.1g | |
| Methionine | 0g | |
| Phenylalanine | 0.1g | |
| Proline | 0.1g | |
| Serine | 0.1g | |
| Threonine | 0.1g | |
| Tryptophan | 0g | |
| Tyrosine | 0.1g | |
| Valine | 0.1g | |
