CAULIFLOWER 'MASH' : low-carb potato substitute, budget friendly, low added fat

Yet another brilliant use of cauliflower...a low-carb substitute for mashed potato

Courtesy of Salad in a Jar © Copyright Paula@saladinajar.com and licensed for reuse under this Creative Commons Licence

Looks like mashed potato, has the mouth feel of mashed potato but is lighter and made of cauliflower

67 is a great fan of cauliflower; it's low in carbs, high in fibre and, if you're watching your weight, very satisfying. It also looks great on a plate: glistening white and clean. 

Where this blog is concerned, simplicity of prep is the key: stir frying, steaming and - raw or cooked - nestled in a salad.    

The use of cauliflower as a 'rice' alternative was not successful, and the idea of cauliflower 'steaks or roasts' or - worse still - pizza bases...no thanks! 

But one recipe created by 67 during a cauliflower glut, a vegetarian Cauliflower & Tomato Casserole is popular with anti-veg kidults ...it actually tastes like pasta. Find it in Recipes for a Cauliflower Glut.

This post focuses on Cauliflower Mash, inspired by Salad In a Jar.  Cauliflower as mash is not something the Blogger would normally consider but half a beautiful cauli in the fridge couldn't go to waste.  

67's version depends on steaming.  The result was a surprise, in a wonderful way, with the texture and mouth feel of mashed potato.  It was lighter too and - for a weigh-watcher - infinitely more enjoyable with a nutty, 'cleaner' finish.

Cauliflower 'mash': it's low fat and cholesterol, satisfies like mashed potato and is a more than worthy substitute for the original.  

Cost: maybe £1

Serves: 3-4

Ingreds:

1 med cauliflower, inner leaves & root included (opt)

2 garlic cloves (opt)

salt & pepper

butter or olive oil, to taste

plain fat-free yoghurt or milk (opt)

Method: 

1. Separate the cauliflower into thumb-sized florets and place in one layer in a large steaming basket, along with finely shredded cauliflower leaves & roots if using (You may need to do this in batches)
2. Place in a wok filled with boiling water which does not touch the steamer; add unpeeled cloves garlic; cover with lid
3. Steam 10-15 mins over med-high heat; near the end of cooking time, check the water level; top up if necessary
4. When cauli is cooked - a skewer will go though without resistance - turn off the heat under the wok
5. Lift off steamer basket; remove garlic cloves and set aside; empty the wok of water, place the steamer basket back on the wok and return to stove (now turned off).  The residual heat will dry out the cauliflower.
6. Place florets in a deep bowl with peeled softened garlic, if using, and softened butter or olive oil (or both to taste).  Blitz with a stick blender (preferred; a food processor may over process) until smooth 
7. Season generously with salt and pepper
8. If you prefer more of a puree than a mash, carefully stir in milk or low-fat plain yoghurt (adds a lovely tang) until the desired consistency is reached.  Serve.
9. If serving later, place mash in a heatproof bowl covered with greaseproof paper and steam as above Or warm in a microwave
10. Serve as a side instead of mash potatoes, with Vegetarian Red Wine Gravy or vegetarian gravy

Comments:

'I was not hopeful when presented with this - even though it could pass for  mashed potatoes - but I really, really liked it.  It is a splendid substitute for conventional mash and I will likely turn more to cauli 'mash'  in future.' Retired writer

Tips:

For a change, mix hot mash with halved grape tomatoes sprayed with olive oil and lightly salted.

Bamboo steamer trays with lids are available in several sizes from Chinatowns, online at Nesbit & Amazon and even in places like Wilco.  Metal wok covers are available in Chinatowns.

Both are reasonably priced.

                         Please leave a Comment in the box below 

This recipe was adapted by B M Lee Bright Sun Enterprises.  It may not be reproduced without the author's written permission.