Mashed cauliflower – welcome to the biggest staple in low carb cooking. Once you master mashed cauliflower you know you are a true low carber.
Scroll below to watch my new cooking videos. Read the tips and tricks to make this fluffy, light and tasty (and how to avoid soggy mashed cauliflower).
Easy Mashed Cauliflower
One of the easiest ways to remain low carb at meal times, is to replace mashed potato with mashed cauliflower instead. It’s much lower in carbs, full of vitamins C, K, B5, B6, folate, manganese and omega 3.
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It is part of the cruciferous family (cabbage, kale, broccoli, Brussels sprouts) which are great anti-oxidants and anti-inflammatories. I use so much cauliflower each week since going low carb.
One of the first meals I made with mashed cauliflower, was my shepherd’s pie.
Mashed cauliflower is a great substitute for mashed potato and rice. Children especially love it if you flavour it with bacon, garlic or butter (or all 3).
I didn’t tell my children at first that it is cauliflower, I just kept on making it, and they loved it. Eventually, I told them and they laughed.
They know that is one of my tricks. I let them try a new vegetable first, don’t tell them what it is because children have this natural ability to hate all vegetables at first glance.
They also know one of my tricks is to ‘guess the mystery ingredient’. This is probably the best way to encourage them to try new foods.
Another trick is to let them smother it with cheese, mozzarella is fabulous as it goes all stringy and gooey which children adore.
You may also wish to try my cauliflower rice, another low carb staple, especially amazing when served with curry.
TOP TIPS FOR MASHED CAULIFLOWER SUCCESS
- To ensure mashed cauliflower is really light and fluffy (no one wants soggy mashed cauliflower) you must make sure you allow ALL the steam to escape before pureeing it. Cauliflower has a large surface area within those little florets, and it will happily retain much of its moisture.
- Ensure all the water is drained from the pan once cooked, but ALSO leave the lid off for a minute and allow the steam to escape also.
- Use a stick blender with the blade attachment and blend though the butter, garlic, cheese or whatever flavours you are adding until smooth.
- Cook the cauliflower in boiling water until soft. Remove from the heat and drain well.
- Let all the steam escape, otherwise you will get soggy mash.
- Add butter, garlic, or any other optional flavours to taste and puree with a stick blender with the blade attachment until smooth.
- If using bacon and cheese, stir through after the mashed cauliflower is smooth, rather than blend with the stick blender.
- Season with salt and pepper.