Of which 3.9 g sugars and 0.8 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Vitamin C (cauliflower) · Unsaturated fat (olive oil)
Allergens none
Cauliflower mash with golden garlic
A light alternative to mashed potatoes, ready in 20 minutes.
Ingredients
- 1 medium head of cauliflower (600 g / 1¼ lb)
- 3 cloves garlic, finely minced (9 g)
- 2 tbsp extra-virgin olive oil (20 g / ¾ oz)
- 1 tbsp chopped fresh parsley or chives (5 g)
- sea salt and black pepper, to taste
Method
- Wash the cauliflower and cut it into florets. Boil or steam until very tender, about 10–15 minutes.
- In a small skillet, warm the olive oil over low heat. Add the minced garlic and cook for 2–3 minutes, until golden and fragrant.
The full method (4 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “Breads, Cakes & Basics”. The English edition is coming soon.
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