Low Carb – High Flavor: Cauliflower

I love carbs! Technically, our bodies and brain NEED carbs. But the carbohydrates I’m referring to are the “bad” ones. The ones I grew up with: white rice, white potatoes, taro, and all kinds of breads. Frankly, I have a potato problem. I love potatoes in all their glorious forms! However, I am partial to a giant mountain of home made mashed potatoes. So, in order to keep an eye on my blood sugars, I trick myself with one of my favorite low-carb sides: garlic cauliflower mash. It’s a surprisingly delicious way to enjoy cauliflower while simultaneously satisfying those carb cravings for mashed potatoes.

cauliflower mashIngredients: cauliflower, minced garlic, salt, pepper, olive oil, butter, milk (optional: paprika, spinach, white beans, pesto)

Chop a head of cauliflower into florets. You can either blanch the florets in boiling water for 15 minutes, or stem the florets in the microwave or on the stove. You just need to get the cauliflower tender for “mashing.” While florets are cooking, get a small fry pan going with medium heat- then, drizzle a bit of olive oil, add a minced garlic clove. (At this point, you could add add a handful of spinach to lightly wilt in the pan or white beans or pesto or additional seasonings.) Whatever healthy, brave concoction you’ve created in your garlic pan, add to a food processor. Then, drain the water from your blanched cauliflower and add florets to the food processor as well. Blend in food processor with a little bit of salt/pepper, up to 1 Tbsp of butter, and splash of milk until its nearly smooth. Scrape down the sides occasionally. Keep an eye on its consistency so you don’t put it over the edge as a puree. You can also do this step manually with a fork or masher. Either way, it’ll be tasty. Dress up your mash with chives or other fresh herbs.

Another delicious and simple way to get more cauliflower into your diet: cauliflower rice!

My sister-in-love (as opposed to sister-in-law) bought some cauliflower rice from the store the other night. It was basically a head of cauliflower that was pulsed in a food processor and repackaged in a foam tray with a price tag and plastic wrap. Save yourself the extra cost and just get a head of cauliflower. Once your raw cauliflower is pulsed to the point of rice (or cous cous) texture, you should set a fry pan on medium heat with a drizzle of olive oil. You can then add a clove of garlic minced, along with a small white/yellow onion minced, maybe a handful of baby portobellas chopped. Saute until mushrooms are soft and onions are nearly translucent. At that point, add the cauliflower. This is a great base for any and all flavors you’re interested in creating. Simply season with salt and pepper or anything your heart desires! What’s great about cauliflower is that (like rice) it will absorb the seasoning beautifully. I’ve seen Indian cauliflower rice with cumin, turmeric, ginger, etc. The pellets of cauliflower will also absorb the colors of your herbs and spices! Try something fun like a Spanish style cauliflower rice or something Guam-style like achote red-rice (annatto seeds).  

Cauliflower is pretty easy to work with, you just need to put in time. There’s all kinds of great recipes for cauliflower tots (like potato tots), cauliflower soup, cous cous like salad, cauliflower popcorn (deep fried cauliflower), “steaks”, tortillas- the only limit is your imagination! Try out our Paleo cookbooks for more ideas!

JP is the HCLS Editor & Blog Coordinator for Well & Wise. She is also a Children’s Instructor & Research Specialist at the Savage Branch & STEM Education Center. She is a storyteller, wannabe triathlete, KPOP-addict, baker of cupcakes, cancer survivor, and liver transplant recipient.

 


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