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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:
- 1/2 cup shredded cheddar cheese
- 1/4 cup freshly chopped basil, thyme and oregano
- 1 tsp smoked paprika + 1/4 tsp cayenne pepper
- 1/4 cup pesto (your can try my green pesto or red pesto sauces)
- 1 tsp curry powder + 1/2 tsp turmeric
- 1 tsp freshly ground ginger + 2 tbsp freshly chopped cilantro
Tip: You can also bake the cauliflower in the oven. To do so, preheat the oven to 220 °C/ 430 °F (fan assisted), or 240 °C/ 465 °F (conventional). 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.
Hands-on Overall
Serving size about 1 cup, 220 g/ 8 oz
Nutritional values (per about 1 cup, 220 g/ 8 oz)
Net carbs7 grams
Protein3.7 grams
Fat28 grams
Calories302 kcal
Calories from carbs 10%, protein 5%, fat 85%
Total carbs10.8 gramsFiber3.8 gramsSugars4.1 gramsSaturated fat16.7 gramsSodium343 mg(15% RDA)Magnesium30 mg(8% RDA)Potassium588 mg(29% EMR)
Ingredients (makes 4 servings)
- 1 large cauliflower (700 g/ 1.5 lb)
- 1 small white onion, chopped (70 g/ 2.5 oz)
- 2 cloves garlic, minced
- 1/2 cup ghee, butter or lard (110 g/ 3.9 oz)
- 1/2 tsp sea salt, or more to taste
- freshly ground black pepper
- Optional: 1/2 cup cream cheese or soured cream (120 g/ 4.2 oz)
Instructions
- 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.
- 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.
- 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. To store, place in a container and refrigerate for up to 4 days.
Ingredients
- 1 large cauliflower (700 g/ 1.5 lb)
- 1 small white onion, chopped (70 g/ 2.5 oz)
- 2 cloves garlic, minced
- 1/2 cup ghee, butter or lard (110 g/ 3.9 oz)
- 1/2 tsp sea salt, or more to taste
- freshly ground black pepper
- Optional: 1/2 cup cream cheese or soured cream (120 g/ 4.2 oz)
Instructions
- 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.
- 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.
- 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. To store, place in a container and refrigerate for up to 4 days.
Nutrition (per serving, about 1 cup, 220 g/ 8 oz)
Calories302kcal
Net Carbs7g
Carbohydrates10.8g
Protein3.7g
Fat28g
Saturated Fat16.7g
Fiber3.8g
Sugar4.1g
Sodium343mg
Magnesium30mg
Potassium588mg
Detailed nutritional breakdown (per about 1 cup, 220 g/ 8 oz)
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