Everyone should know how to make the perfect low-carb mash. This recipe uses cauliflower but there are other vegetables great for making mash: turnips, rutabaga (swede), broccoli or even asparagus. To add flavour, you can use all sorts of herbs and spices. Creamy Keto Mash!
Creamy Keto Mash
Here are some you can try:
- 1/2 cup shredded cheddar cheese
- 1/4 cup freshly chopped basil, thyme and oregano
- Tsp smoked paprika + 1/4 tsp cayenne pepper
- 1/4 cup pesto (your can try my green pesto or red pesto sauces)
- 1 tsp curry powder + 1/2 tsp turmeric
- Tsp freshly ground ginger + 2 tbsp freshly chopped cilantro
- Total carbs 10.8 grams
- Fiber 3.8 grams
- Sugars 4.1 grams
- Saturated fat 16.7 grams
- Sodium 343 mg(15% RDA)
- Magnesium 30 mg(8% RDA)
- Potassium 588 mg(29% EMR)
- Net carbs 7 grams
- Protein 3.7 grams
- Fat 28 grams
- Calories 302 kcal
- 1 large cauliflower (700 g / 1.5 lb / 24.7 oz)
- 1 small white onion (70 g / 2.5 oz)
- 2 cloves garlic
- 1/4 cup ghee, butter or lard + 4 tbsp for topping (110 g / 3.9 oz)
- 1/2 tsp salt or more to taste (I like pink Himalayan)
- freshly ground black pepper
- optionally: 1/2 cup cream cheese or soured cream
When looking for ingredients, try to get them in their most natural form (organic, without unnecessary additives).
Creamy Keto Mash – Instructions
- Wash the cauliflower and cut into smaller florets. Place on a steaming rack inside a pot filled with ~ 2 inches of water. Bring to a boil and cook for about 10 minutes. Do not overcook.
You can also bake the cauliflower in the oven. To do so, preheat the oven to 225 °C/ 450 °F. Place the florets on a baking tray and transfer into the oven. Bake for about 20 minutes. This is a fool-proof method for those who get watery mash. However, if you steam (not boil) your cauliflower, you shouldn’t get watery mash.
- Heat a pan greased with 2 tablespoons of the ghee and add chopped onion and garlic.
- Cook for about 5 minutes until slightly browned. Keep stirring to prevent burning and take off the heat.
- Place the cooked cauliflower into a blender and add the cooked onion and another 2 tablespoons of butter or ghee. Season with salt and pepper. Pulse until smooth and creamy. I’m using my Kenwood mixer with a blender attachment.
- For an even creamier texture, add soured cream or cream cheese (or skip for dairy-free).
- Place in a serving bowl and add more ghee or butter on top.