Keto Mashed Potatoes
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I can never disapprove of making a velvety, low carb comfort sustenance out of a solid vegetable. That is basically one of my preferred things ever with regards to sustenance.
In this way, despite the fact that keto pounded cauliflower isn’t generally potatoes, that makes it all the all the more fascinating. Much the same as spaghetti squash makes incredible low carb noodles!
Plus, cauliflower has huge amounts of dietary advantages over white potatoes. It’s pressed with fiber, nutrient C, nutrient K, folate, potassium, iron, and calcium. It’s unquestionably one of my preferred low carb veggies.
All in all, keto comfort sustenance + nourishment? It’s nothing unexpected that I needed to take a stab at a keto cauliflower pureed potatoes formula.
7 Day Ketogenic Diet Meal Plan For Newbie-guide
INGREDIENTS:
- 1 head Cauliflower (florets only, stems completely removed)
- 3 cloves Garlic (minced)
- 3 tbsp Butter (measured solid, then melted; can also substitute olive oil or ghee for dairy-free)
- 1 tbsp Full-fat coconut milk (or heavy cream for non-paleo)
- 3/4 tsp Sea salt (adjust to taste)
- 1/8 tsp Black pepper (adjust to taste)
- 1 tbsp Chives (chopped)
INSTRUCTIONS:
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Cook the cauliflower on the stove or in the microwave.
Stove method: Boil a pot of water with a tablespoon (14 g) of salt. Add the cauliflower, and simmer until very soft (about 5-6 minutes). Drain well.
Microwave method: Place the cauliflower florets in a large bowl with 2 tablespoons of water. Cover with plastic wrap, so that the plastic is not touching the cauliflower. Microwave on high for about 10 minutes, until very soft, stirring halfway through. Drain well.
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Meanwhile, place the garlic, melted butter, and milk/cream into a food processor or high power blender.
Note: If you want to, you can saute the garlic first to mellow the flavor a bit.
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When the cauliflower is done cooking, drain well. Squeeze out as much extra water as possible. You can do this by wrapping the cauliflower in a towel and twisting, or by pressing a bowl down over a strainer.
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Add the cauliflower to the food processor or blender. Process until smooth, scraping down the sides with a spatula occasionally. Add salt and pepper to taste, and puree again. If it’s thicker than you like, thin out with more milk/cream.
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Stir in the chopped chives.
RECIPE NOTES:
Serving size: 1/4 of the entire recipe
The exact serving size will depend on the size of your head of cauliflower, but a serving is about 1/2 to 3/4 cup.
7 Day Ketogenic Diet Meal Plan a Beginners Guide
NUTRITION INFORMATION PER SERVING:
Calories: 139 | Fat: 10g | Total Carbs: 12g | Net Carbs: 7g | Fiber: 5g | Sugar: 5g | Protein: 4g
Nutritional information is provided as a courtesy and we strive to keep it as accurate as possible. Carb count excludes sugar alcohols. Net carb count excludes both fiber and sugar alcohols, because these do not affect blood sugar in most people. We try to be accurate with this information, but please feel free to make your own calculations.
