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If you’re short on time but need a good-for-you keto side dish that’s also impressive enough to serve to guests, you can’t do better than this buttery herbed spinach & cauliflower mash!
Cauliflower is the perfect alternative to starchy potatoes, and if prepared the right way, you won't even know there are no potatoes. You can do that by adding flavor from caramelized onions, garlic and butter, and by blending it until very smooth and creamy.
This cauliflower mash is different because it uses two nutrient-packed vegetables — spinach and watercress. It's so good for you that I decided to call it "superfood" mash. This mash is diabetic-friendly and has the perfect balance of healthy fats and nutrient-dense vegetables. This recipe is a great example of a healthy Mediterranean keto approved recipe which emphasizes the importance of healthy fats and nutrient density (even better if you swap the butter with extra virgin olive oil!)
You can serve this creamy cauliflower mash with any proteins such as roast chicken, pan-fried salmon, pork chops, tenderloin, lamb chops, and any seafood.
This creamy green mash recipe is originally from my Beginner's KetoDiet Cookbook. Check it out for over 100 more delicious low-carb recipes!
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Hands-on Overall
Serving size about 1 cup, 220 g/ 8 oz
Nutritional values (per about 1 cup, 220 g/ 8 oz)
Net carbs6.6 grams
Protein4.6 grams
Fat15.8 grams
Calories191 kcal
Calories from carbs 14%, protein 10%, fat 76%
Total carbs10.9 gramsFiber4.3 gramsSugars4.2 gramsSaturated fat9.6 gramsSodium373 mg(16% RDA)Magnesium58 mg(15% RDA)Potassium740 mg(37% EMR)
Ingredients (makes 4 servings)
- 1 medium cauliflower, cut into florets (600 g/ 1.3 lb)
- 1 small yellow onion, chopped (70 g/ 2.5 oz)
- 1 clove garlic, minced
- 1 tbsp ghee or extra virgin olive oil (15 ml)
- 150 g fresh spinach (5.3 oz)
- 50 g fresh watercress or more spinach (1.8 oz)
- 1/2 stick butter or ghee (57 g/ 2 oz) or 1/4 cup extra-virgin olive oil (60 ml/ 2 fl oz)
- 1/4 cup fresh basil or parsley
- sea salt and black pepper, to taste
Instructions
- Place the cauliflower florets in a steamer, and cook for 10 to 12 minutes. Once the cauliflower has cooked, remove from the heat, remove the lid and let the steam escape.
- While the cauliflower is cooking, peel and dice the onion and mince the garlic. In a pan greased with ghee or olive oil, cook the onion over medium-high heat until lightly browned, 5 to 7 minutes. Add the garlic, and cook for 1 minute more. Take off the heat and set aside.
- Boil water in a kettle and pour in a bowl with spinach and watercress. Leave in the hot water for 30 seconds to wilt and then strain and transfer to a bowl filled with ice water to stop the cooking process. Drain and squeeze excess liquid out.
- Place the drained greens in a blender with the cauliflower, caramelized onion and garlic, butter (or olive oil for dairy-free), and fresh herbs (basil or parsley), plus salt and pepper to taste. Process until smooth and set aside.
- To serve, optionally add some more butter or olive oil on top. To store, let it cool, cover, and refrigerate for up to 5 days.
- Reheat before serving and try with pan-fried salmon, roast chicken, steak or pork chops.
Superfood Mediterranean Cauliflower Mash
Step by Step
Ingredients
- 1 medium cauliflower, cut into florets (600 g/ 1.3 lb)
- 1 small yellow onion, chopped (70 g/ 2.5 oz)
- 1 clove garlic, minced
- 1 tbsp ghee or extra virgin olive oil (15 ml)
- 150 g fresh spinach (5.3 oz)
- 50 g fresh watercress or more spinach (1.8 oz)
- 1/2 stick butter or ghee (57 g/ 2 oz) or 1/4 cup extra-virgin olive oil (60 ml/ 2 fl oz)
- 1/4 cup fresh basil or parsley
- sea salt and black pepper, to taste
Instructions
- Place the cauliflower florets in a steamer, and cook for 10 to 12 minutes. Once the cauliflower has cooked, remove from the heat, remove the lid and let the steam escape.
- While the cauliflower is cooking, peel and dice the onion and mince the garlic. In a pan greased with ghee or olive oil, cook the onion over medium-high heat until lightly browned, 5 to 7 minutes. Add the garlic, and cook for 1 minute more. Take off the heat and set aside.
- Boil water in a kettle and pour in a bowl with spinach and watercress. Leave in the hot water for 30 seconds to wilt and then strain and transfer to a bowl filled with ice water to stop the cooking process. Drain and squeeze excess liquid out.
- Place the drained greens in a blender with the cauliflower, caramelized onion and garlic, butter (or olive oil for dairy-free), and fresh herbs (basil or parsley), plus salt and pepper to taste. Process until smooth and set aside.
- To serve, optionally add some more butter or olive oil on top. To store, let it cool, cover, and refrigerate for up to 5 days.
- Reheat before serving and try with pan-fried salmon, roast chicken, steak or pork chops.
Nutrition (per serving, about 1 cup, 220 g/ 8 oz)
Calories191kcal
Net Carbs6.6g
Carbohydrates10.9g
Protein4.6g
Fat15.8g
Saturated Fat9.6g
Fiber4.3g
Sugar4.2g
Sodium373mg
Magnesium58mg
Potassium740mg
Detailed nutritional breakdown (per about 1 cup, 220 g/ 8 oz)
| Total per about 1 cup, 220 g/ 8 oz |
| 6.6 g | 4.6 g | 15.8 g | 191 kcal |
| Cauliflower, fresh |
| 4.5 g | 2.9 g | 0.4 g | 38 kcal |
| Onion, brown (yellow), raw |
| 1.1 g | 0.2 g | 0 g | 6 kcal |
| Garlic, fresh |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Ghee, clarified butter |
| 0 g | 0 g | 3.8 g | 34 kcal |
| Spinach, fresh |
| 0.5 g | 1.1 g | 0.1 g | 9 kcal |
| Watercress, fresh |
| 0.1 g | 0.3 g | 0 g | 1 kcal |
| Butter, unsalted, grass-fed |
| 0 g | 0.1 g | 11.5 g | 101 kcal |
| Basil, fresh |
| 0 g | 0 g | 0 g | 0 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0.1 g | 0 g | 0 g | 1 kcal |
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