Once a highly unpopular vegetable, cauliflower is now king of the Keto world. Why? It’s low in carbs – and yet has the taste and consistency of mashed potato.
This makes the humble cauliflower a fantastic substitute for starches and a lifesaver for those following a paleo diet. It’s also a godsend for those with celiac disease and anyone else with gluten sensitivity.
It’s believed that cauliflower was domesticated in the Mediterranean region, but originated in the island of Cyprus. It later moved to other areas including Syria, Turkey, Egypt, Italy, Spain and northwestern Europe.
Cauliflower and cabbage are both descended from the wild cabbage, which is similar to kale like ancestor. This vegetable is still found in Western and Southern Europe and North Africa.
Cauliflower is also far more nutritious than most people realize. It’s a source of vitamin C, fiber, and folate. It’s also popular with vegans and vegetarians because it can be used as a substitute for meat! Yes, cauliflower steak is a thing, and even meat-eaters might like it!
Cauliflower is no longer just a side dish. Nor is it only served as cauliflower cheese (which is definitely not so healthy). Today, cauliflower tastes great when used raw in salads, roasted on its own, or baked in a gratin. Its biggest claim to fame is its texture, which allows it to take on a variety of forms.
Smashed cauliflower is not only a delicious kind of low-carb mashed potato, but it can also stand-in for rice. Simply grate raw cauliflower with a cheese grater and sautee it like rice.
Need a gluten-free pizza base? Cauliflower is the answer! Beat it into a fine mash, blanch, and blend with cheese and egg.
Cauliflower is readily available year-round, but it’s generally a winter vegetable. Look for organic where possible to avoid the risk of pesticides and other contaminants.
Most of us love mashed potato, but the fact is that potato is a high glycemic food that we would be better off avoiding. Even a plain, boiled potato can spike your blood sugar, and the more easily digestible mashed potato is even worse.
Luckily, mashed cauliflower is a delicious, healthy alternative, and it even has a similar texture to the real thing!
One of the great things about cauliflower mash is that it easily takes on whatever flavor you add to it.
We like ours with rosemary, chicken stock and a little garlic, but you can flavor it however you like.
You might also want to try it with ingredients like cheese, almond milk, chives, parsley, curry powder, paprika - the options are limitless.
Cover and cook over a low heat for 10-15 minutes until sprouts are softand tender, but not overcooked.
Top with pine nuts to serve.
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