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Cauliflower Mash

by: Susan Gast | Author, Blogger at Easy Food Dehydrating, Beesville Books, and SupaBees music!

Make this cauliflower mash if your kids won't eat cauliflower! They will think they are eating real mashed potatoes!

It has a similar consistency to real mashed potatoes, and it doesn't differ much in taste either.

Go on, make it today... the kids will never know... it'll be our little secret...

Ingredients for Cauliflower Mash

With Millet and Quinoa

As noted below, please remember to rinse your millet and quinoa before adding it to the mix (especially the quinoa because it has a really bitter taste if you don't rinse it first).

• 2 cups dehydrated cauliflower
• 1/4 cup dehydrated onion
• 2 slices dehydrated elephant garlic
• 2 cups boiling water (for dehydrated items) 
• 1/4 cup millet—rinse first
• 1/4 cup quinoa—rinse first
• salt* and pepper to taste
• 6 cups of vegetable stock

How to Make Cauliflower Mash that Rivals "Real Mashed Potatoes"

1. Use the freshly boiled water to re-hydrate the dehydrated items above, in a glass bowl or measuring jug.
2. Rinse the millet and quinoa in a fine sieve in the sink. Cook the millet and quinoa in about two cups of water in a heavy saucepan for about 20 minutes, stirring often, while the veggies rehydrate. Add water if it dries up too fast!
3. Place the rehydrated veggies in another saucepan, add the vegetable stock, and bring to a boil, then simmer for about 15-20 minutes, stirring often. NOTE: we're making 'mash' here, not a soup, so drain off excess water/stock—save it for future use in a soup base! Remember to store the stock in your fridge, or freeze it in an ice-cube tray—that way you can add a cube of stock to a soup recipe!
4. Combine the millet/quinoa mix with the cauliflower mix—and mash to your desired smoothness!

*IF you need to add salt, do so, BUT be careful NOT to over-salt as the bouillon has salt in it.

CAULIFLOWER MASH

Nutrition Facts

Servings: 8

Calories: 89.8

Amount per serving

---

% Daily Value*

Total Fat: 1g    Saturated Fat: 0.3g Cholesterol: 0mg Sodium: 1047.3mg

1% 1% 0% 46%

% Daily Value*

Total Carbohydrates: 17.8g    Dietary Fiber: 3.2g    Total Sugars: 6.3g Protein: 3.7g

6% 11%

% Daily Value*

Vitamin D: 0mcg Calcium: 29.3mg Iron: 0.9mg Potassium: 372mg

0% 2% 5% 8%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Want to Use Fresh Ingredients?

If you want to use fresh ingredients that you may have on hand, do this:

Exchange the dry ingredients in the recipe, above, for these fresh ingredients listed below!

• 1 large head of cauliflower. Cut off the outer leaves and wash the cauliflower if necessary - break down into florets
• 1/2 a large onion, peeled and diced
• 2 slices of fresh elephant garlic, or 1 small clove of "regular sized" garlic

That's it!

Here's How to Make EASY MEALS with Dried Food

20 Taste-Tested Easy Recipes

Containing dehydrated food... that even your kids and spouse will eat!

🍕 Pizza! 🥧  Shepherd's Pie! 🥘  Beef Stew!
plus Cauliflower Soup and Cauliflower Mash, along with crazy Carrot Soup!

Decadent Desserts:
Carrot Cake and Cranberry Pineapple Pie!
and more...

Fresh food ingredient amounts are included for when you have fresh food on hand.

Great Sifter at Fantes.com

Sifter on Fantes.com

For rinsing the millet and quinoa, consider a sifter like the one shown. I use it for the cauliflower mash and for my dog food recipe and it is from Fantes.com. It is a #50 Mrs. Anderson Sieve, 9-inch diameter stainless steel sifter.

I've used it for years and there's absolutely no sign of rusting, which is great! I highly recommend it. After washing and drying it with a tea towel, I then leave it out to air dry by hanging on my kitchen wall.

All-in-all, cauliflower mash is an easy and tasty substitute for mashed potatoes. Try it out today!

Is Millet Good For You?

Millet is a very healthy gluten-free grain with several benefits:

• Highly nutritious - Millet is high in protein, fiber, antioxidants, magnesium, phosphorous, and other minerals. It contains no gluten.
• Digestible - Since millet is alkalizing, non-acidic, and easy to digest, it is considered one of the least allergenic and most digestible grains out there. This makes it gentle on the stomach.
• Prebiotic benefits - The non-digestible carbohydrates in millet serve as food for good gut bacteria which promotes overall gut health.
• Gluten-free - For those with Celiac disease or gluten intolerance, millet provides a nutritious gluten-free alternative to wheat and other grains.

Is Quinoa Good For You?

Quinoa is very good for you due to its exceptional nutritional profile:

• Complete protein - Quinoa contains all NINE essential amino acids making it a complete protein. This is rare among grains. The protein content is also relatively high at around 4 grams per 1/4 cup uncooked.
• High fiber - Quinoa contains 5 grams of fiber per 1/4 cup. The fiber helps regulate digestion and promotes feelings of fullness.
• Complex carbohydrates - Quinoa is mainly composed of slow-digesting complex carbs rather than fast-digesting carbs. This gives you steady energy.
• High iron - Quinoa contains much more iron than other grains. This helps transport oxygen around the body and helps prevent anemia.
• Rich antioxidants - Quinoa is very high in antioxidants including quercetin, kaempferol, and ferulic acid which are said to help eliminate free radicals and reduce inflammation.
• Low glycemic index - The glycemic index of quinoa is around 53, meaning it won't cause big spikes in blood sugar levels. This is important if you're a diabetic.
• Gluten-free - Quinoa is naturally gluten-free, providing a grain option if you have Celiac disease or gluten intolerance.
• Versatile - Quinoa has a mild, nutty flavor that works well in both sweet and savory dishes - from breakfast to dinner.

Why ARE There Different Colored Cauliflowers?

The color of the vegetable is determined by the presence of certain pigments in the plant. For example, anthocyanins are responsible for the blue and purple coloration in purple cauliflower. These pigments are also found in other blue and purple fruits and vegetables, such as blueberries and eggplant.

Carotenoids are responsible for the orange coloration in cauliflower. These pigments are also found in other orange fruits and vegetables, such as carrots and sweet potatoes.

The white color of cauliflower is due to the absence of these pigments!

How Do You Grow Cauliflower?

Here are some tips on how best to grow cauliflower:

• Choose early-maturing cauliflower varieties best suited for your climate. Popular varieties include Snow Crown, Candid Charm, Graffiti, and White Sails.
• Start seeds indoors 6-8 weeks before the last spring frost. Place the seedlings outdoors a week or two after the last frost when they have 3-4 true leaves.
• Cauliflower needs full sun (at least 6 hours per day) and nutrient-rich, well-draining soil with a pH between 6.0 - 7.5. Amend soil with compost or fertilizer before planting.
• Space plants 18-24 inches apart in rows 2-3 feet apart. Plant seedlings at the same depth that they grew in - inside their starter pots.
• Water cauliflower regularly, about 1-2 inches per week. Drought stress will cause heads to be small and taste bitter.
• When heads start forming, tie their outer leaves over the head to protect it from sunlight which can cause discoloration.
• Side dress with nitrogen-rich fertilizer when heads start developing to promote growth.
• Harvest cauliflower when the heads reach full size and are compact. Cut the head along with a few attached leaves.
• Cauliflower is cold hardy but matures best with temperatures between 60-70°F. Time plantings for maturity during cooler fall weather.

With proper sowing, spacing, sunlight, and irrigation, home gardeners can grow cauliflower.

The best cauliflower-growing regions in the US:

• California
• Arizona
• Oregon
• New York
• Washington
• Texas

Cauliflower thrives in cooler temperatures, ranging between 60-70°F, and requires consistent moisture. Early fall planting for winter maturation is ideal in most parts of the country.

Don't forget to get your free "Six Simple Steps" eBook where I share how to dehydrate food safely!