There’s nothing healthier than this easy low carb side dish recipe: Mashed Faux-Tato. It’s made from that nutrition powerhouse, cauliflower. I’ve served this at Thanksgiving and my guests thought this was real mashed potatoes! But it’s low carb, and so nutritious, too.
According to wikipedia:
Cauliflower is low in fat, low in carbs but high in dietary fiber, folate, water, and vitamin C, possessing a high nutritional density.
Cauliflower contains several phytochemicals, common in the cabbage family, that may be beneficial to human health.
- Sulforaphane, a compound released when cauliflower is chopped or chewed, may protect against cancer.
- Other glucosinolates
- Indole-3-carbinol, a chemical that enhances DNA repair, and acts as an estrogen antagonist, slowing the growth of cancer cells.
Boiling reduces the levels of these compounds, with losses of 20–30% after five minutes, 40–50% after ten minutes, and 75% after thirty minutes. However, other preparation methods, such as steaming, microwaving, and stir frying, had no significant effect on the compounds.
My recipe uses a steaming method. I’m too lazy to add a steaming insert, but you can if you want 😉
Easy Low Carb Side Dish Recipe: Mashed Faux-Tato (Mashed Cauliflower)
- 1 large head cauliflower
- butter and/or coconut oil, as desired
- sea salt, pepper, herbs as desired
- nuts for topping
Add about 3/4″ water to a 3-quart saucepan and start to a low boil.
Remove bottom of cauliflower and put aside.* Wash the white top and trim off any gray or brown parts. Chop coarsely – half-inch slices are fine. If you want it to cook faster, cut up the thick stems a bit more.
Add to pot and maintain at a low boil until soft – about 40 minutes. Drain water.* Add about 3T of your preferred fat and sea salt & pepper. You can add your favorite herbs, or a minced garlic clove.
You can mash with a hand masher – but a hand blender will make fluffier faux-tatoes. When ready to serve, top with chopped walnuts or dry-roasted pistachios. Yum!
*Note: If you feed your dog a raw-food diet, the cauliflower bottoms are great to puree, with other veggie discards. Your dog may also enjoy the cooking water after it’s cooled. Mine loves it!
Let me know if you try this easy low carb side dish recipe: Mashed Faux-Tato (Mashed Cauliflower). I hope you love it! Please Like and Share so others can enjoy good taste – and good health!