Monday, May 15, 2023

How to Make Vegan Garlic Mashed Cauliflower

How to Make Vegan Garlic Mashed Cauliflower Recipe

Garlic is a lively food seasoning that creates a culinary impact. Its  distinctive flavor, pungent aroma, and health benefits make it a sought after ingredient for cuisines from around the world.

garlic bulbs for Garlicky Vegan Cauliflower

Each segment of a garlic bulb is called a clove. The garlic plant is part of the allium (onion) family, and related to chives, green onions, leeks, and shallots.

Cauliflower is a cruciferous vegetable, and member of the mustard family along with broccoli, kale, Brussels sprouts, and cabbage. 

Head of Cauliflower for Vegan Cauliflower Recipe

 Cauliflower is low calorie, and a cup size portion (107g) is only 27 calories. This veggie is low-carb too, with only 5 carbs in each cup. 

It's hydrating (water-packed) and rich in fiber and other nutrients. See more about cauliflower nutrition and health benefits from Web MD. 

This post will show you how to make a mouthwatering recipe that features both ingredients and is:

Simple to prepare



Whole food plant-based WFPB




Keto friendly

Cholesterol free

Vegan and Vegetarian Friendly


Gluten -free

Low fat


 Recipe for Vegan Garlic Mashed Cauliflower

Recipe for  Vegan Garlic Mashed Cauliflower

Try out this scrumptious vegan recipe for garlicky mashed cauliflower. It's easy to prepare, nutritious, and appeals to those who enjoy eating mashed potatoes.


I large head of fresh cauliflower (organic if possible) or 2 packs of cauliflower rice

3-4 cloves garlic

3 or 4 sprigs of fresh parsley, basil, or rosemary, or other fresh or dried herb

2 Tablespoons extra-virgin olive oil or vegetable broth, or water

¼ cup gluten-free oat milk, hemp milk, soymilk, or nut milk of your choosing or vegetable broth instead

Salt and pepper to taste 

What to Do:

1. Cut off green leaves from bottom of cauliflower. Store them in the refrigerator or freezer. Use these greens for sautéing or to add to vegetable stock, casseroles, soup, or stews.

How to cut green leaves off cauliflower

Continue prepping the underside of the cauliflower. Use a sharp knife to cut out as much of the hard core as possible. Chop the core into tiny pieces to include in this dish. 

Smart consumers and frugal homemakers alike aim to conserve food and use every edible morsel. To learn more read food-waste-not-want-not-checklist.

2. Then cut or snap off florets into individual pieces. 

Soak all in a large bowl of clean fresh water long enough to allow sand and dirt to sink to the bottom. Rinse and place into the steamer basket of a large saucepan, and cover.

NOTE: a steamer basket is a handy kitchen utensil. It lifts cauliflower out of the water and off the bottom of the pan. Steamer baskets prevent veggies from losing nutrients as they cook. If you don't have a steamer, use a covered sauce pan. Simply put cauliflower directly into an inch of boiling water and cover. Just test the veggie every minute and remove from water, as soon as cauliflower is very tender.

3. Use a covered steamer pot or covered sauce pan to cook cauliflower on medium setting. Cook time depends on the size of the florets and how large a head of cauliflower you use. 

Steam Cauliflower Florets in a Steamer Pot

Cook time will be between 15-20 minutes for regular florets or about 10 minutes for cauliflower rice. When very tender, remove from stove and allow pot to cool uncovered on a hotplate.

4. While cauliflower is steaming prepare the garlic. Carefully remove the thin outer covering of the bulb. 

Then remove 3-4 cloves from the bulb with your hand or sharp knife. Peel each clove by placing the side of a paring knife on top of the clove and press down until the thin white or purplish white skin comes off. 

Either mince garlic with a paring knife or chop it in a food processor. 

5. Sauté garlic in 2 Tablespoons extra virgin olive oil. For those who count calories or omit oil, use vegetable broth or water instead. 

Sauté minced garlic till lightly brown

Cook time will be anywhere from 3-5 minutes. Cook until garlic turns golden brown but not burnt.  When ready, blend into drained steamed cauliflower.

Note: Garlic is an aromatic, and the smaller the pieces of cut garlic, the bolder it tastes.

6. Place cauliflower, veg milk, garlic, and additional seasonings of choice into the bowl of a food processor. 

Timing is everything so use the pulse setting to make this dish as creamy or chunky and flavor packed as you like. 

Eye the mixture as the machine works, and stop it before the mashed cauliflower becomes cauliflower soup.

Cooked cauliflower can be mashed with an immersion blender or even a hand held potato masher.

Sprinkle on fresh or dried herbs as a garnish. My favs are fresh chopped rosemary, parsley, and fresh basil.

Serve cauliflower immediately or refrigerate in an airtight container for up to 3 days. It can be frozen for up to one month.

Before serving cauliflower that has been refrigerated, preheat oven to 325 degrees F and cook for half an hour or until the top gets a little crispy and browned.


This recipe serves 4 as a side dish and is a wonderful alternative for mashed potatoes.

Before you go please comment below.

Did this recipe intrigue you?

Do you currently include cauliflower in menu planning? Please share about that below.

Did you know vegan garlic mashed cauliflower tastes rich, yet is a low-carb and low calorie veggie option? 

I've served it with mushroom gravy and vegan meatballs and received rave reviews.

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Monday, May 1, 2023

Amazing May Fun Facts and Details You Can’t Overlook

May flowers in bloom

May is an amazing month, and there are plenty of reasons to love it.  

Keep on reading to discover May fun facts, holidays, and things to do and see to make this month merry.

One glorious reason for my May joy is the plants, shrubs, and trees in the U.S. southwest where I live, display a bright array of blooms this time of year.

The month of May is an ideal time to visit a botanical garden, nature preserve, national park, or recreation area, because most are less crowded than when children are on summer break. 

Temperatures during the morning hours are usually in the low seventies and by afternoon low 80's, and mild temps make hiking, biking, running, and exploring the natural world enticing.

May Happenings and Things to Do

Flowers are bursting forth

Temps are grand

Moderate weather makes outdoor exercise appealing

Easy to keep it informal for gatherings on deck, patio, or back yard and at a picnic, cookout, or camping.

May is National Mental Health Awareness month. The National Alliance of Mental Illness (NAMI) joins with the national movement to raise awareness about mental health and fight stigma, provide support, educate the public, and advocate for policies that support people with mental illness and their families. 

#TwoDifferentColoredShoesDay is May 3 so get creative and mix and don't match.

Send a thank you note to acknowledge a teacher, mentor, coach, or guide for National Teacher Appreciation Day, also known as National Teacher Day, on the Tuesday of the first full week in May.

Explore the history of Cinco de Mayo, and eat Colorful Tasty Tucson Tacos to celebrate this festive day

Taco Recipe good to serve for May Holidays

Make Mother's Day a delicious occasion by preparing one of these appetizing  brunch recipe ideas.

Vegan Brunch and Lunch Recipe Roundup

Update what you know about Greek mythology and the goddess, Maia. She is a symbol of spring, growth, and nurturer of Earth and growing plants. Most believe that's how the month of May got its name.

Those born in May have two birth flowers, Lily-of-the-Valley and Hawthorn flowers. Hawthorn flowers are a sign of hope, while the Lily-of-the-Valley represents the return of happiness and sweetness.

Lily of the Valley is a May Birth Flower

Hawthorne Flowers are May Birth Flowers

May has two Zodiac signs, Taurus (those born from 4/20 to 5/20) and Gemini (those born between 5/21 and 6/21). People born under the sign of Taurus are said to be ambitious and smart, yet trustworthy. Those born under the sign of Gemini are said to be passionate, adaptable, and smart.

Taurus the Bull is a May Birth Zodiac Sign

Gemini is a May Birth Zodiac Sign

May 11 is Eat What you Want Day so splurge and eat your favorite food without guilt or fear of judgment.

Wear Blue jeans in May as they were invented in May of 1873 after Levi Strauss and Jacob Davis obtained a patent for the pants on May 20th. 

May 24 is National Asparagus Day, and production of this crop in the U.S. is concentrated between three states: California, Washington, and Michigan. Asparagus tastes best in the spring, making it the perfect cookout veggie.

Memorial Day is a U.S. federal holiday that's observed on the last Monday of May. The day honors the men and women who died while serving in the U.S. military.

Some celebrate traditional holidays, and some enjoy the quirky or unusual ones. No matter what occasions or traditions you follow in May, make them happy and/or meaningful ones.

What May holidays, special occasions, or pastimes do you enjoy most?

Please share comments below.

Which fun facts and May activities appeal to you? 

Which hemisphere do you live in and how do you celebrate special days that fall in the month of May? I'd love to know.

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Saturday, April 15, 2023

Asparagus, Spring Veggie for Wellness and Flavor

Steamed Green Asparagus with Lemon

This post is my tribute to asparagus. Once you see it, you may be inspired to add more of this fresh spring veggie into your weekly menu planning. 

Continue reading to learn ways to serve this easy to prepare spring veggie for its pleasing taste as well as health benefits.

There are three common types of asparagus, and green is the most popular. 

White asparagus is regular asparagus grown without sunlight, and therefore has no chlorophyll. 

Purple asparagus is fun to look at, but turns green when it’s cooked. To maintain the purple asparagus color eat it raw.

Nutrition and Health Benefits of Asparagus

One-half cup of cooked asparagus supplies almost 2/3 of the daily requirement of Vitamin K for adults, a vitamin that aids effective blood clotting. 

One-half cup also supplies 1/3 of daily folate needs. 

In fact, asparagus is a folate power food, with 89 mcg in just four spears. 

The U.S. Center for Disease Control (CDC) recommends women of reproductive age consume 400 mcg of folic acid, and pregnant women consume 600 mcg each day to prevent two types of neural tube defects.


For most adults, 100% DV for folate is 400 micrograms dietary folate equivalents (DFE) or 400 mcg DFE. 

Both men and women need dietary folate to prevent anemia (low number of red blood cells).

A serving of cooked asparagus is a good source of antioxidants including those in Vitamin A, E, C and K.

Asparagus is particularly high in flavonoids, substances that have blood pressure-lowering, antiviral, anti-inflammatory, and anticancer effects in a number of studies. 

Asparagus is rich in fiber and water, making this veggie low-calorie with only 20 calories for each half-cup serving. 

Eating a portion of this fiber and water rich veggie helps make us feel full longer. 

Help prevent constipation and maintain a healthy digestive tract by munching on as little as a half cup serving of asparagus. 

Studies suggest that a diet high in fiber-rich fruits and vegetables may help reduce the risk of high blood pressure, heart disease, and diabetes.

Asparagus acts as a prebiotic, feeding good gut bacteria to aid digestion.

How to Select and Store Asparagus

Bunch of Organic Asparagus

If you’ve ever planted asparagus in your garden, chances are it’s going to pop up this spring. That’s part of the beauty of this hardy, flavorful, and nutritious perennial vegetable!

Although asparagus is offered for sale in most places year round, it's most tender and flavor-packed in the springtime. 

Select fresh, odorless asparagus stalks with dry, tight tips. Avoid limp or wilted stalks.

Fresh asparagus tastes best when purchased in-season and served that same day.

If that's not the case, store this veggie as you would store fresh cut flowers. 

Trim the bottoms and stand the spears up in a glass or jar in an inch of water. Cover with a plastic bag and refrigerate. 

Change the water when it gets cloudy, and eat within 4-5 days.

Asparagus is harvested in North America from February through June, reaching its peak around April. 

If you live in the southern hemisphere it is reverse. For example, in Australia, the best season for asparagus is from August to December.


How to Prepare Asparagus

Choose the right size (thickness) asparagus for each dish. 

While the larger stalks are good for grilling, roasting, and barbeques the smaller, skinnier stalks are great for pasta dishes, breakfast scramble, snacking, risotto, salads, and the like.

Asparagus spears can be eaten raw. If you want to snack on them, select the thinnest stalks you can find.

Asparagus grows in sandy soil, and needs to be cleaned thoroughly. Do this right before using.

Soak asparagus in a bowl that's filled with clean fresh water, being especially mindful to cover the tips, where sand can accumulate. 

Soak it long enough to allow sand to sink to the bottom of the bowl. 

If the asparagus you select is thick, snap off the woody base by bending each spear a few times to find a place where it breaks easily. 

How to Prep Asparagus

This is near the bottom third of the stalk, where the tender part starts to turn woody. Or simply line up the stem ends and trim off an inch or so. 

If desired, scrape the scales off each spear using a vegetable peeler. This gives the veggie a smooth, clean look and improves the texture of tough or fat spears. 

Cut asparagus into bite size 1-inch pieces for easy handling, cooking, and eating.

Save cuttings in an airtight container in freezer. When you make veg soup or are slow cooking dishes like casseroles or stews, cook the asparagus trimmings with other ingredients.

If you can't use asparagus bottoms in any of these ways, add them to a compost pile. Food Waste Not Want Not.

Like all vegetables, overcooking asparagus may cause nutrients to leach out. 

To steam, sauté, or boil asparagus keep the cooking time to 3-5 minutes. Be aware that cooking times vary according to the size of the asparagus stalks and number of portions you are preparing.

Recipe for Delicious Steamed Asparagus

Asparagus in a Steamer

This is the quickest, easiest recipe for mouthwatering steamed asparagus I know.


1 lb. fresh spring asparagus
1-2 cups of water to steam asparagus
2 Tablespoons extra-virgin olive oil
salt and pepper to taste
juice and zest of a fresh lemon

What to do:

1. Wash asparagus as suggested above.

2. For best results, cook in a steamer, one that has a steamer basket insert. 
3. Bring water to a boil before using tongs to place asparagus into the steamer basket. Then cover pot.

NOTE: a steamer basket is a handy kitchen utensil. It lifts asparagus out of the water and off the bottom of the pan. Steamer baskets prevent veggies from becoming soggy and mushy. If you don't have a steamer, use a covered sauce pan. Simply put cut asparagus directly into an inch of boiling water and cover. Just test the asparagus every minute and remove from water, as soon as asparagus stalks are fork tender.

4. Cook on medium for no more then 3-5 minutes or until asparagus are fork tender and remain bright green. Use tongs to transfer into a serving dish.

 5. For heightened flavor, drizzle on a few drops of extra virgin olive oil, and season with salt, pepper, fresh squeezed lemon juice, and lemon zest. If you want a fat free version, omit the oil.

Garnish with lemon wedges, parsley, or other fresh herb of your choosing.

This recipe serves 4 as a side dish. 

Additional serving suggestions: 

Include steamed asparagus in rice, quinoa, or pasta dishes. 

Asparagus with Spaghetti and Marinara Sauce

Steamed asparagus is delicious when it's a featured ingredient in a brunch or dinner spring hummus asparagus kale salad.

Asparagus in a Hummus Kale Salad

Prefer sweet or savory tasting asparagus? It's as simple as being intentional with the herbs and spices you use to season them.

Asparagus is awesome when added to salads, sandwiches, soups, and used as a dipper for hummus or other spreads.

No matter how you serve it, asparagus is one spring veggie too nutritious and scrumptious to pass up.

Please take this opportunity to comment below.

Do you enjoy serving asparagus at home or enjoy it only when served in a restaurant?

Did you know asparagus is so healthy and can be prepared in so many different ways?

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