Fresh Start Bariatric Cookbook: Healthy Recipes to Enjoy Favorite Foods After Weight-Loss Surgery

Mashed Cauliflower

MAKES 3 CUPS / PREP: 10 MINUTES / COOK: 5 MINUTES / TOTAL: 15 MINUTES

Potatoes are a staple starch on many families’ plates at dinnertime, but after weight-loss surgery, some people find potatoes make their pouch feel overly full. Not to mention, potatoes are high in carbohydrates and calories compared to most other vegetables. Although potatoes themselves aren’t necessarily bad for us, everything we like to put on them—sour cream, butter, bacon bits, cheese—makes the calorie count higher. Try this creamy cauliflower alternative. It’s extremely low in both calories and carbohydrates and delivers the same creamy texture as your traditional spuds.

1 large head cauliflower

¼ cup water

⅓ cup low-fat buttermilk (or see step 2 to make homemade buttermilk)

1 tablespoon minced garlic

1 tablespoon extra-virgin olive oil

1 Break the cauliflower into small florets, and put in a large microwave-safe bowl with the water. Cover and microwave for about 5 minutes, or until the cauliflower is soft. Drain the water from the bowl.

2 You can buy buttermilk in most supermarkets, but it’s just as easy to make your own. To make homemade buttermilk, mix 1 teaspoon freshly squeezed lemon juice with ⅓ cup low-fat milk. Let the mixture sit for about 10 minutes, or until the milk begins to thicken.

3 In a blender or food processor, process the buttermilk, cauliflower, garlic, and olive oil on medium speed until the cauliflower is smooth and creamy.

4 Serve immediately.

Ingredient tip: For even more flavor, microwave the cauliflower with chicken or vegetable broth instead of water and add ½ cup shredded Parmesan cheese when you puree the mixture. You can add protein to this vegetable-based dish by blending in powdered egg whites or unflavored protein powder after the first puree.

Per Serving (½ cup): Calories: 62 Total fat: 2g Sodium: 54mg Total carbs: 8g Sugar: 3g Fiber: 3g Protein: 3g

Post-Op Servings

image ¼ cup imageimage ½ cup