Saturday, February 28, 2015

Low-Carb Mashed "Potatoes" made with cauliflower - and they taste like potatoes!

REALLY GOOD Low Carb Mashed "Potatoes"
 (O.K., it's really cauliflower)

Delicious and guilt-free "Mashed Potatoes", at least that is what this tastes like... Cauliflower is the secret low-carb ingredient here!

Kitchen cheetahs has some secrets to share with you on how to prepare this dish. There may be some variations of mashed cauliflower out there, but our version is actually crave-worthy, good enough to serve to company and great for low-carb eating. You will not feel deprived eating this.

Low Carb Faux Mashed Potatoes:

2 pounds Cauliflower
1/2 c. Organic milk (or 1/2 c. organic half & half)
1 t. Onion powder (not onion salt)
1/4 t. garlic powder (not garlic salt)
2 ounces Neufchatel cheese (or light cream cheese, or vegan cream cheese)
2 T. Bamboo fiber (omit if you can't find)
1/8 t. to 1/4 t. gum blend  (ie. 50% Konjac + 50% Xanthan) (Don't over do it , or it will be gummy)
BioSalt or sea salt (recipe on this blog), to taste
White pepper, to taste


Wash the cauliflower and break off the flower clusters and cut off the stems.
Break the flower clusters into small pieces. Only use the flower clusters in this dish, not the stems.
Put cauliflower into microwave-safe dish with 1/2 c. milk or half & half.
Sprinkle with 1 t. onion powder and 1/4 t. garlic powder.
Microwave uncovered for about 12 minutes, stirring occasionally, until tender.
If  you don't use the bamboo fiber, drain the liquid out of the cauliflower and reserve for another use.
Put the cauliflower and dairy mixture into a food processor and puree until smooth.
Add the 2 ounces Neufchatel cheese and puree until smooth.
Add the bamboo fiber, if using, and gum blend (starting with the smaller amount).
Puree the mixture until fluffy. Add salt and white pepper to taste.
Serve hot, with butter, if desired.


You may add a pinch of psyllium fiber if you want to thicken the mashed cauliflower further.

Neufchatel cheese has 1/3rd the fat, and light cream cheese has 1/2 the fat of regular cream cheese.

A favorite brand

See photos of the process:

Core the cauliflower. Do not use the core in the mashed "potatoes"

Cut off the stems too, they don't give the texture we want

Processing the cauliflower until smooth

The finished "mashed potatoes"



Leila & Nancy.