Buttery Mashed Cauliflower Analysis

Buttery Mashed Cauliflower
Serves 4/ Prep time: 15 minutes / Cook time: 10 minutes

Mashed potatoes are the most popular side dish in North America by a substantial margin, so finding a comparable side that suits a low carbohydrate diet is a triumph. Cauliflower purées to a fluffy, thick texture, which is further enhanced by creamy Greek yogurt and pools of melted, golden butter. Use any leftover cauliflower mash as a topping on shepherd pie or as a delicious snack.

Under 30 Minutes, One Pot

8 cups cauliflower
2 teaspoons minced garlic
¼ cup Greek yogurt
2 tablespoons olive oil, divided
2 tablespoons butter
½ teaspoon sea salt

1. Place a large saucepan with 3-inches of water over high heat and bring to a boil.
2. Place the cauliflower
Never fear, this soufflé is not a traditional one so it will not fall down or require careful supervision and folding of egg whites. The only precaution to take when making this recipe is to thoroughly squeeze the water from the spinach.

Make Ahead

8 cups spinach, chopped
16 ounces cottage cheese
8 ounces old cheddar cheese, cubed
6 eggs, beaten
¼ cup butter, softened
2 tablespoons almond flour
½ teaspoon sea salt
½ teaspoon ground nutmeg
Butter, for greasing the casserole dish

1. Preheat the oven to 350ºF.
2. Lightly grease a 9-by-13-inch casserole dish. Set aside.
3. Place a large saucepan filled with water over high heat and bring the water to a boil.
4. Blanch the spinach until it is tender, about 2 minutes.
5. Drain the spinach and squeeze out all the water.
6. Transfer the spinach to a large bowl and stir in the cottage cheese, cheddar, eggs, butter, almond flour, salt, and nutmeg.
7. Spoon the mixture into the casserole dish and bake until the soufflé is set and golden brown, about 35 minutes.
8. Serve.

Per Serving
Calories: 356
Fat: 28g
Total carbs: 4g
Fiber: 1g
Net carbs: 3g
Sugar: 1g
Protein: 23g

Fat 71%/Carbs 4%/Protein 25%
1:1

Roasted Onions
Serves 4/ Prep time: 15 minutes / Cook time: 40
Sauté the cauliflower mixture and pine nuts in the oil until heated through and tender.
4. Stir in the miso and lemon juice, sauté 1 minute.
5. Remove the “rice” from the heat and serve.
Per Serving
Calories: 167
Fat: 14g
Total carbs: 8g
Fiber: 5g
Net carbs: 3g
Sugar: 3g
Protein: 5g

Fat 75%/Carbs 14%/Protein 11%
3:1

Cauliflower Rice
Serves 4/ Prep time: 15 minutes / Cook time: 5 minutes

Rice is a staple food all over the world, both as a side dish and as the main source of carbohydrates. The keto diet does not recommend eating rice, so cauliflower rice takes its place in many households following the diet. Chopped, cooked cauliflower has an almost identical texture to cooked basmati rice. You must watch the cooking time carefully because overcooking the cauliflower will leave you with a mushy mess. If you overcook the cauliflower, mash it up instead with cream and a dollop of butter.

Under 30 Minutes, Make Ahead

5 cups chopped cauliflower
2 teaspoons olive oil
1 teaspoon minced garlic
2 tablespoons water

1. Place the cauliflower in a food processor and pulse until finely chopped.
2. Place a large skillet over medium heat and add the olive oil.
3. Sauté the garlic until fragrant and softened, about 2 minutes.
4. Add the cauliflower and water to the