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LOW CARB, KETO FRIENDLY CAULIFLOWER MASHED POTATOES RECIPE

07-29-2019

 

 

TOTAL TIME: 30 minutes

SERVES: 4-6

 

NUTRITION FACTS (per serving): 

123 Calories  •  10g Total Fat

7g Carbohydrates  •  3.8g Fiber

3g Net Carbs  •  3.4g Protein

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Whether you are looking for a quick and easy side dish to make with dinner, or for a low-carb alternative to feed your friends this holiday season, these Cauliflower Mashed Potatoes never get old. This dish is an excellent low-carb, healthy substitution for mashed potatoes. Cauliflower is part of the cancer-fighting cruciferous vegetable family and is an extremely versatile power food with numerous health benefits. It is high in fiber, vitamin C, vitamin K, protein, thiamin, riboflavin, niacin, magnesium, and photosphorus. It is also a great source of antioxidants and anti-inflammatory compounds. Enjoy this dish served warm with extra butter or ghee and sprinkled with chopped fresh herbs such as chives, rosemary, or parsley.

INGREDIENTS

 

  • 1 medium/large head cauliflower cut into bite-sized florets
  • 1/4 cup butter or ghee
  • 1/2 teaspoon garlic powder
  • 1/4 cup chicken broth, vegetable broth or other bone broth
  • 3/4 teaspoon sea salt
  • 1/2 teaspoon chopped fresh rosemary, chives, or other herbs (optional)

 

Allergen disclaimer: Contains dairy (can be lactose free by using ghee).

pin this recipe for cauliflowr mashed "potatoes" made with garlic and fresh herbs from Highkey

DIRECTIONS

 

  1. Clean and cut cauliflower into bite-sized pieces.
  2. Fill a large soup pot or saute pan with 1 inch of water and bring to a boil.
  3. Add cauliflower to pot, cover, and simmer for 6-8 minutes or until fork tender.
  4. While cauliflower is steaming, fit a food processor with an S blade. Add the butter, garlic powder, broth, and salt to the processor.
  5. When cauliflower is fork tender, strain water off but do not allow to cool.
  6. Quickly add hot cauliflower to food processor on top of other ingredients.
  7. Process until smooth, adding more broth as needed.
  8. Serve warm with or without extra butter/ghee and top with fresh herbs (optional).
  9. Store any leftovers in an airtight container for up to 3 days.

ANDREA LIVINGSTON

Andrea Livingston is a Portland, Oregon based nutritional therapy practitioner, holistic chef, recipe developer, and food photographer. Andrea develops health supportive recipes and professional food photos for private clients, natural food brands, doctors, organic farmers and fitness studio owners. You can see more of her work and recipes at andrealivingston.com

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