An Easy, Tasty, Nearly No Carb Mashed Potato Substitute

Mashed potatoes, a favorite holiday side, are creamy, comforting, and loaded with carbs, but it’s possible to make a nearly carb-free substitute that’s just as smooth, and full of flavor.

Cooked cauliflower, for instance, blends easily with healthy-fats and spices, and even when masquerading as mashed potatoes cauliflower offers many nutrients that support diabetes management, and heart health.

Cauliflower Content

The fiber content of cauliflower aids digestion, slows glucose absorption, supports healthy gut bacteria populations, and helps us feel full and satisfied after eating.

We also get a great vitamin K boost from cauliflower that helps keep our bones strong. Plus, generous amounts of vitamins C, B6, folate, and various antioxidants support immune system function, and cell maintenance.

Our cardiovascular system appreciates the potassium in cauliflower, while the beneficial amounts of calcium, magnesium, iron, phosphorus, and manganese support our overall well-being.

So, here is a recipe from Danielle Walker’s Against All Grain Celebrations that turns nutrient-rich cauliflower into a healthy, tasty, who-needs-potatoes, low carb crowd pleaser.

Roasted Garlic Mashed Cauliflower

This dish takes 30 to 45 minutes to prepare, depending on our chef skills, and can be made up to four days in advance. Just reheat it in a dry skillet on medium-low heat until it’s warmed through (about 10 minutes), or in a covered dish in a 350 degree F oven.

You will need:

  • 8 cloves garlic, unpeeled
  • 2 tablespoons extra-virgin olive oil
  • 2 heads cauliflower, trimmed into florets
  • 1/3 cup chicken stock/broth
  • 5 tablespoons melted ghee (clarified butter)
  • 2 teaspoons fine sea salt
  • 1/4 teaspoon freshly ground black pepper, plus more for garnish
  • Chopped fresh thyme, for garnish

Preparation:

  1. Preheat oven to 425 degrees F.
  2. Place garlic in small, heatproof dish; drizzle with the olive oil. Cover and roast for 15 minutes; set aside to cool.
  3. While the garlic roasts, place cauliflower in a saucepan with a half inch of water; cover and steam on medium-high for 10 minutes, or until tender. Drain completely and put the cauliflower in a food processor.
  4. Squeeze the papery garlic skins to free the cloves, and add them to the food processor along with the broth, ghee, salt, and pepper. Process until smooth and fluffy.
  5. Transfer to a serving bowl, garnish, and serve warm; or, refrigerate until needed.

The recipe serves 10, and one serving contains: 120 calories, total carbs 6.0 g (1.9 g sugars), fiber 2.5 g, total fat 10.5 g, protein 2.0 g, sodium 326.5 mg.

“The advantage of cauliflower is that if all else fails, you can always cover it with melted cheese and eat it.” ~ William E. Simon

Sources: Danielle Walker, Against All Grain Celebrations: A Year of Gluten-Free, Dairy-Free, and Paleo Recipes for Every Occasion by Danielle Walker, Ten Speed Press, an imprint of Penguin Random House LLC, 2016; Clean Plates; Spark People Recipe Calculator; Medical News Today
Photo credit: David Weber

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