The cauliflower potato mash recipe is one of the most searched keto recipes online, and it’s not surprising why. Mashed potato is one of those foods that you have to give up when following a low carb or keto diet. So, as an alternative, keto dieters often turn to cauliflower mash.
Regular mashed potato is loaded with carbs and could easily ruin your low carb diet. This easy cauliflower potato mash recipe from Steve of Serious Keto is not only low in carbs but is also delicious and creamy.
It does not of course contain any potato and each serving contains only 4 grams of net carbs. You can treat yourself to a couple of servings or more and not worry too much about ruining your keto diet.
Health Benefits of Cauliflower
Cauliflower is one of the vegetables that belongs to the brassica family. Others members of the same family are broccoli, Brussels sprouts, cabbage, collard greens, kale and bok choy.
Brassicas have a lot of health benefits. One of the main reasons is because they contain several compounds that greatly improve the detox function of the liver.
The flavonoids and carbinols contained in these foods increase the activity of Phase II detox enzymes. So these vegetables are important in the prevention of cancer as they help the liver detoxify harmful chemicals.
It also contain sulforaphane, a phytochemical that helps to neutralize toxins and reduces inflammation.
Cauliflower is a reasonable source of fiber which is important on keto as the diet does tend to cause constipation especially in the beginning if you are not careful.
Cauliflower is surprisingly high in choline. This is not a nutrient that you may have heard a lot about but it’s another one that’s good for your liver. Choline helps bring fat out of the liver and lack of it can cause a fatty liver.
Choline also gets made into phosphatidylcholine which is incorporated into cell membranes (cell walls) and helps make them strong and flexible. This enables nutrients to get into our cells and wastes out which is of course very important for good health.
Vitamins and Minerals
Although cauliflower has a high water content it contains a number of important vitamins and minerals. It is high in vitamin C and also contains vitamin K, B vitamins, calcium, potassium, sodium, phosphorus, manganese, selenium and zinc.
So you see although it’s white and not particularly well liked unless smothered in cheese or tomato sauce it’s a very good low carb vegetable to have in your diet.
You can now get purple, green and orange cauliflowers if you want a change from white. Or you could mix it with broccoli for a change.
Here are some more low carb and keto recipes for cauliflower that you might like to try:
Cauliflower Potato Mash Recipe
- 1 cauliflower head, cut into florets
- 4 tablespoons (60 g) cream cheese
- 1 teaspoon Redmond Real salt
- 4 tablespoons (55 g) unsalted grass-fed butter
- Redmond Real salt & freshly ground black pepper to taste
1. Take the leaves off the head of the cauliflower and cut it into florets.
2. Put the cauliflower in a saucepan and pour in at least 3 quarts of water. Add a teaspoon of salt and bring to a gentle boil. Simmer for 10 min or until the cauliflower is tender. Do not overcook. You can steam it if you prefer.
3. Turn off the heat, drain off the water and mash the cauliflower using a potato ricer.
4. Set the pan over low heat to cook the mashed cauliflower. Add in the butter and stir until melted. Do the same for the cream cheese, then add salt & pepper to taste.
5. Blend until silky smooth using an immersion blender.
6. Your mashed cauliflower should now be ready to serve. Serve as a side dish or eat on its own.
Check out Steve’s video demo of this cauliflower potato mash recipe.