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: 

SLOW COOKER SOUPS FOR FLU'S/COLDS : budget friendly, healthy, low fat/salt/preservative

Slow cookers are a godsend when you need something full of protein and veg that cooks on its own while you rest and recover...

Chunky Chicken Soup, one of two perfect for an invalid's tray  

photo Oct 2021 

Recovering invalids need easily digested high protein, high fibre dishes, preferably ones that cook themselves. 

These recipes - one for chicken and one for beef - use slow cookers; they produce tender succulent meat which barely requires chewing and root veg cooked to tender, un-soggy perfection.  

Soothing and satisfying, one can almost feel the body reviving.  

With slow cookers, you can just bung in the ingredients and leave them to cook for a few hours...but if you can manage it, the flavour improves with the prep recommended.

67 has not tried substituting frozen casserole veg for fresh; but if doing so, remove veg as soon as they are al dente and return to the pot 45 mins before end of cooking time.

If you've never used a slow cooker, they will be a godsend, particularly as food costs rise.  They're cheap to buy - about £30 for a family size (3 litres) - and last for years.  They're economical to run.  

They tenderise tough - but cheaper - cuts of meat, make ordinary ingredients taste fantastic, and you end up with leftovers which freeze well. (See Slow Cookers for Beginners)  

These recipes, created by 67goingon50, are low in fat, salt and preservatives.  They are not just great for invalids; they are brilliant when cook is overwhelmed and reaches into the freezer for something nutritious and tasty.  


INVALIDS' CHICKEN SOUP (photo above)

Cost: min £2.50'ish (2022) (most supermarkets feature chicken joints of one kind of another at bargain prices every week) 
Serves: 4-5

Ingred:
   7oz/200g chicken thigh or breast, in one inch/2cm cubes
   seasoned flour (any will do)

   olive oil
   med onion, diced or coarsely processed
   1 1/2 sticks celery in med dice
   1 large carrot in one inch cubes
   6oz+/180gm baby new potatoes or washed potatoes in one-inch cubes
   1 cup swede in one inch cubes (opt)
   1 cup parsnips in one inch cubes (opt) 

   enough stock or water to cover meat & veg by one inch
   slug of dry sherry or brandy (opt)

   1 generous mug thickly sliced mushrooms
   2/3 mug frozen peas (opt)

   2 tbsp flour with 1/2 ounce butter

Method:

1. Toss chicken in a plastic bag with seasoned flour and shake until pieces are covered; set aside
2. (Note: you can skip steps 3-4 but flavour improves greatly with the prep indicated)  
3. Brown chicken in a bit of olive oil in a large pot over med-high heat, remove from pan, set aside 
4. (In the same pan), sauté veg in a tablespoon of olive oil over med-low heat 15 mins, partially covered with lid, stirring occasionally; onions should be translucent not brown 
5. OR (if using frozen casserole veg, add here but reduce browning time to 5 mins)
6. Add chicken back to pot with stock/water and sherry/brandy if using  
7. Bring to the boil; lower heat, bubble 5 mins, skimming off any froth that rises to the surface 
8. Meanwhile, saute mushrooms till golden and most of liquid has been released; take off heat, add juice of half a lemon, pepper and salt; set aside 
9. (at this stage, the soup & mushrooms can be cooled 1 hour & refrigerated for next day) 
10. When ready to continue: pour soup and vegetables, apart from mushrooms, into slow cooker; liquid should cover contents by one inch/2cm only; if over that level, remove some and set aside
11. Cook on high 2-3 hours or low 4-5 hours until chicken and veg are tender  (if using frozen casserole veg remove veg as soon as they are al dente - 1-2 hours?? - set aside & return to pot 35-45 mins before end of cooking time.) 
12. Mash flour and butter & add to soup with mushrooms & peas, if using; if soup is too thick for your liking, add a bit of stock
13. Check seasoning
14. If invalid's appetite is good, serve with soft white bread or Cheese Scones

BEEF SOUP FOR INVALIDS

Easily digested: almost as filling and nourishing as stew 

Cost: £3.00'ish (2/22)
Serves: 4-5

Ingred:
   7oz/200g shin of beef, without bones, in one inch cubes
   seasoned flour

   olive oil
   med onion, diced or coarsely processed
   1 1/2 sticks celery in med dice
   1 large carrot in one inch cubes
   1/2 coffee mug swede, peeled and cut in one inch cubes
   1/2 coffee mug sweet potato. peeled & in one inch cubes
   6oz+/180gm baby new potatoes or washed potatoes in one-inch cubes

   enough stock water to cover beef & veg by one inch
   slug of brandy (opt)

   small handful parsley, finely chopped
   Worcestershire sauce, 2 tbsp

   reduced salt soy sauce (opt)

   2 tbsp flour (wheat or rice) with 1/2 ounce butter

Method:

1. Toss meat in seasoned flour;  set aside
2. (Note: you can skip steps 2-5 but flavour improves greatly with prep indicated)
3. Sauté the veg in a tablespoon of olive oil in a large saucepan over med low heat 15-20 mins, stirring occasionally; the onions should be translucent not brown
4. OR (if using frozen casserole veg, add here; but reduce browning time to a few minutes); remove veg & set aside
5. Turn heat to high; spray bottom of large pan with olive oil; add meat to pan, reduce heat a little, brown meat on all sides
6. Add stock/water & brandy to meat in a good sized pot;  bring to the boil; lower heat, let bubble 5 mins, removing scum that rises to the surface
7. Add veg, parsley & Worcestershire sauce; decant into slow cooker
8. Cook on high 2-3 hours or low 4-6 hours until meat is soft  and veg are tender (if using frozen casserole veg remove veg as soon as they are al dente - 1-2 hours?? - set aside and return to the pot 20-30 mins before end of cooking time.) 
9. Remove meat & veg; set aside for later
10. Pour juices into a large saucepan, bring to the boil; mash flour and butter & add to juices
11. Allow to thicken; add beef, veg and soy sauce, if using
12. Simmer on low heat half an hour; check seasoning & thickness -- you may want to add more water
13. If invalid's appetite is good, serve with soft bread or Savoury Mediterranean Cornbread

Tips:

• 67 has not tried substituting frozen casserole veg for fresh; if experimenting with casserole veg, remove veg as soon as they are al dente and return to the pot 25-45 mins before end of cooking time
• The Beef Soup does not have the darkness of tinned beef soups which is often achieved with artificial ingredients
• If a heavier meal is required, or to make the ingredients go further, add a tin of drained rinsed cannelloni beans or a handful of washed white rice or pasta before the final simmer 
• Baxters & M&S are brands 67 often stocks at home in case of really debilitating illnesses  

                                                                                   

Please leave a comment in the box below

These recipes have  been developed by B  Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.  

NOT YOUR RUN-OF-THE-MILL FOOTIE SNACKS: healthier, budget friendly, make ahead

 

Courtesy of Daily Telegraph and licensed for reuse under this Creative Commons Licence

There is also the problem of the ''maybe we could try something different next time? Not criticising!'" brigade. 

These original 67goingonon50 recipes are not the standard footie snacks but they are fabulous and popular.  They are also either all or part-made ahead, wallet-friendly and healthier than normal.

Crispy Zucchini Sticks

Forget about the same old, same old potato, sweet potato or celeriac wedges!

These crispy deep-fried Zucchini sticks are a winner.

Crisp Zucchini Fries, Baked not deep-fried: tasty and better for you

DEVILLED EGGS WITH A TWIST:

Eggs are cheap and cheerful but these stuffed eggs are a cut above.  One has tuna, delicate flavours & crunchy bits; a veggie version includes avocado

Devilled Eggs for the Now Generation with tuna, frugal, easy-peasy

Devilled Eggs with Avocado (& Ham): low-fat; (remove ham for vegetarian option) 

BRAISED ORIENTAL SPICED WINGSs: frugal, exotically delicious

Instead of the usual 'hot' spicy wings, try these exotic Oriental wings - they repay the adventurous eater

NOT CHILLI CON CARNE AGAIN!!

Tired of chilli?  This wonderful hamburger soup is a more than worthy substitute.  It's not kids food -- all ages hoover it up like there's no tomorrow.  With 500g of beef mince at around £2 for 500g/1lb*, it's frugal. Properly cooked, it is low in cholesterol and will warm body and soul.  Serve in mugs or sturdy paper cups with a spoon.

Garlic & Chive Breadsticks  are the best alternative going to traditional garlic bread even if you're usually go for the butter-free version of garlic bread.  The breadsticks are soft and chewy.   They have a strong golden crust.  They taste sensational - salty, garlicy and lightly oiled.  Best of all, they take almost no time to prep (though forming the sticks can be a tiny bit iffy.) 

Please leave a comment in the box below   

This recipe has been developed by B M Lee/ Bright Sun Enterprises.  It may not be reproduced without the author's written permission.      

QUICK & EASY CAULIFLOWER & COURGETTE CURRY: vegan, high fibre, low-salt, small households

Going on a low-carb vegan diet for a few days in one of the coldest weeks in the winter is not easy... 

Slimmer's Delight: Healthy, Delicious and Satisfying

...soup and salads don't cut it and the body craves the comfort of starchy veg.  

But 67goingon50's tremendously satisfying Cauliflower & Courgette Curry was a wonderful solution.  Any starch cravings will slide away.   

Home-made curries can be bland and boring, especially if your cupboard isn't well-stocked with exotic spices.  But the flavours in 67's curry were punchy - in a good way - and the chunky veg was mouth-friendly and filling.   

The curry only takes half an hour to put together and can be part-cooked a day in advance.  

The curry is not difficult to make but take into account that 67goingon50 is keen on al dente vegetables.  In your kitchen, an extra 10 minutes cooking if desired,  won't turn the veg mushy.

Cost: £2.50'ish

Makes: 2 meals + leftover for soup

Ingreds:

1 1/2 tbsp oil, divided

1 med onion

2 cloves garlic, grated

3cm peeled ginger

1 tsp roasted curry powder or garam masala

scant 1/2 tsp dried cumin

1/4 tsp cayenne OR large pinch chilli flakes

1 large tomato, grated OR 1/2 tin tomatoes

small cauliflower, in med-small florets

2 med courgettes, halved vertically, chopped in 1/2in/2cm chunks

generous handful of green beans

300ml water or stock

Method: