As some of you may know, I've been working on several projects at the same time: my new cookbook, creating a special build of our app for cancer research and a new 14-day diet plan! One of the reasons I've been posting more recipes recently is that some will be included in my new diet plan which I'll post in January. And did I mention that just like my 7-day diet plan, it will be completely free? :-)
Everyone should know how to make the perfect low-carb mash. This recipe uses cauliflower but there are other vegetables great for making mash: turnips, rutabaga (swede), broccoli or even asparagus. To add flavour, you can use all sorts of herbs and spices. Here are some you can try:
- ½ cup shredded cheddar cheese
- ¼ cup freshly chopped basil, thyme and oregano
- 1 tsp smoked paprika + ¼ tsp cayenne pepper
- ¼ cup pesto (your can try my green pesto or red pesto sauces)
- 1 tsp curry powder + ½ tsp turmeric
- 1 tsp freshly ground ginger + 2 tbsp freshly chopped cilantro
Nutritional values (per serving):
|of which Saturated||16.6||grams|
Macronutrient ratio: Calories from carbs (9.5%), protein (5%), fat (85.5%).
Ingredients (makes 4 servings):
- 1 large cauliflower (700 g / 1.5 lb / 24.7 oz)
- 1 small white onion (70 g / 2.5 oz)
- 2 cloves garlic
- ¼ cup ghee, butter or lard + 4 tbsp for topping (110 g / 3.9 oz)
- ½ tsp salt or more to taste (I like pink Himalayan)
- freshly ground black pepper
- optionally: ½ cup cream cheese or soured cream
When looking for ingredients, try to get them in their most natural form (organic, without unnecessary additives).
- Wash the cauliflower and cut into smaller florets. Place on a steaming rack inside a pot filled with ~ 2 inches of water. Bring to a boil and cook for about 10 minutes. Do not overcook.
You can also bake the cauliflower in the oven. To do so, preheat the oven to 225 C / 450 F. Place the florets on a baking tray and transfer into the oven. Bake for about 20 minutes. This is a fool-proof method for those who get watery mash. However, if you steam (not boil) your cauliflower, you shouldn't get watery mash.
- Heat a pan greased with 2 tablespoons of the ghee and add chopped onion and garlic.
- Cook for about 5 minutes until slightly browned. Keep stirring to prevent burning and take off the heat.
- Place the cooked cauliflower into a blender and add the cooked onion and another 2 tablespoons of butter or ghee. Season with salt and pepper. Pulse until smooth and creamy. I'm using my Kenwood mixer with a blender attachment.
- For an even creamier texture, add soured cream or cream cheese (or skip for dairy-free).
- Place in a serving bowl and add more ghee or butter on top. Enjoy!