Cauliflower mashed “potato” rocks!
It’s the perfect low carb substitute for potatoes and you’ll be surprised how well it works.
ADDITIONS
- Add some pepper or spices to the mashed cauliflower for different flavors.
- Dairy lovers – Add some grated cheese for a cheesy mash.
STORAGE OPTIONS
Will keep in the fridge in a container for up to 3 days. It will smell strange when it’s no good and taste tangy too.
Recipe
Cauliflower Mashed Potatoes
Servings: 2
Calories: 80kcal
Carbs: 12g
Net Carbs: 7g
Ingredients
- 1/2 medium cauliflower
- 1 teaspoon butter
- salt and pepper
- Water
Instructions
- Put the roughly chopped cauliflower into a saucepan and cover with water.
- Bring to the boil and then turn down the heat to a simmer and cook for approximately 7 minutes or until the cauliflower is soft when poked with a fork.
- Remove from the heat and strain in a colander.
- Place back in the saucepan, then mash it up, and a bit of butter and a little salt and pepper to season.
- Mash until it’s all combined and mashed well. Then ENJOY :)
Notes
TIP: If you want it extra creamy, put it into a food processor and blend together instead. ;)
ADDITIONS
- Add some pepper or spices to the mashed cauliflower for different flavors.
- Mustard works well.
- Dairy lovers – Add some grated cheese for a cheesy mash.
STORAGE OPTIONS
Will keep in the fridge in a container for up to 3 days. It will smell strange when it’s no good and taste tangy too.
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Enjoy. :)
Eva
I have been off my diabetic medication for over a year, ( exercise, diet control) my BS this morning was 191 . Had very busy weekend husband’s birthday dinner with friends. Now I’m afraid to eat anything any suggestions to help with what to eat and to bring down BS…. My husband is freaking OUT
Emily - Dietitian (MS, RD)
Unfortunately there aren’t any foods that are going to lower your blood sugar, but you can choose lower carb options such as protein and vegetables which will prevent any further rise in sugar level. When blood sugar is high, the best thing to do is drink lots of water and try to get some movement in such as a walk, light workout, or gentle stretching. Keep an eye on your levels over the next few days and call your doctor if high blood sugars persist.
Wes
If a person has type 2 diabetes does that mean bread, pasta and potatoes are off the menu completely or can they be consumed in smaller portions? At least potatoes and some breads. Are any of these allowed in moderation and if yes, how much is acceptable? Thanks for your response.
Emily - Dietitian (MS, RD)
At least initially, we recommend avoiding these higher carb starches (ie. rice and potatoes) at all costs. The reason being, even in small amounts they still contain a lot of carbohydrates and many people find it difficult to stick to consuming just a small amount in a single sitting.
With that being said, if you wish to find a way to include these in your diet, I would highly suggest you check your sugar 2 hours after consuming said starch to assess exactly how they are impacting your sugar levels and make adjustments accordingly.
Tanya Bennett
I tried this recipe and it is delicious. Thank you so much. I love potatoes but with this recipe I don’t miss them.
Jedha: Nutritionist (MNutr)
Yes, it does make an excellent substitute.
Debra
I am definitely not getting enough fiber in my diet. Any suggestions?
Jedha
Eat more vegetables Debra, they are FULL of fiber. More info on fiber here, info on best veggies here.