We’ve decided to remove the “potato” from your mashed potatoes. Yes, this may seem odd at first, but chances are you might not even notice! You may even like them better! They will be healthier, quite a bit tastier, and have way fewer carbs.
Where’s the magic? With cauliflower! Substitute this yummy low carb mashed potatoes side-dish in any meal for a more nutritious dinner for you and your family. And it’s a great way to sneak some extra veggies into your diet. It’s not very often you find a child asking for a second serving of vegetables, especially cauliflower, but they might just do that with this tasty recipe!
What Makes Low-Carb Mashed Potatoes Low-Carb?
There is a reason why cauliflower is the mock ingredient for these low carb mashed potatoes. In their boiled forms, potatoes contain more than quadruple the amount of calories than cauliflower. In addition, most people add butter and milk to their recipes making the fat content even higher. With so many people looking for healthy, low-fat alternatives for their cooking, this low carb mashed potatoes recipe is the perfect substitution. It shares the same color as the traditional mashed potatoes, has a similar consistency, and can fool the brain and palette. Many foodies even prefer its taste.
Potatoes vs. Cauliflower
Both add nutritional value to your diet when cooked properly. But let’s see what else cauliflower has to offer. Besides the fact its low fat, it is considered one of the healthiest foods on Earth.
Here’s how a one-cup serving of potatoes compares to a cup of cauliflower:
Calories and Fat – Potatoes contain .16 grams of fat and 134 calories, while cauliflower has .56 grams of fat and 28 calories.
Vitamins – Potatoes have 11.6 mg of vitamin C, Cauliflower has 55 mg. Potatoes have 2.04mg of niacin and small amounts of vitamin A, cauliflower has 54 mg of folate and 17.2 micrograms of vitamin K.
Health Boosting Ingredients
All of the ingredients in this recipe have been carefully chosen for their health-boosting properties. And while we all need to do our best to take care of our bodies, this is especially important for people with preexisting conditions like Adrenal Fatigue Syndrome (AFS), an increasingly common ailment these days.
Cauliflower – This veggie is great for those who have adrenal fatigue syndrome as it fights inflammation, improves digestion, aids in weight loss, balances hormones, and is a great natural detoxifier. With its health-inducing phytonutrients, it’s supercharged to ward off cancers, heart and brain diseases. Be warned, however. Some cruciferous veggies contain a natural chemical called goitrogen that can interfere with thyroid hormone synthesis which AFS sufferers should be wary of, although the chemical is somewhat inactivated by cooking and or steaming. In addition, cruciferous veggies such as cauliflower should also be limited in the AFS diet as they have a compound called indole-3-carbinol that helps promote the production of less potent forms of estrogen and can contribute to estrogen dominance.
Olive Oil – 73% of the fatty acid in olive oil is oleic acid, an extremely healthy monounsaturated fat which is known to reduce inflammation and even has benefits for genes linked to cancer. Olive oil also contains large amounts of antioxidants and omega oils, great for preventing strokes and heart disease. Mediterranean diets high in this type of oil have been linked to weight-loss and favorable effects on overall health.
Parsley – Adding spices and herbs to your food can really increase the overall health benefits. This brain and heart protecting plant is packed with flavonoid antioxidants and essential oils to fight cancer and naturally detox the body. It also acts as a diuretic, relieves bloating, and is great for improving digestion. It has vitamins A, C, and K, iron, folate, magnesium, calcium, and potassium.
Garlic – This supercharged food contains a potent element called allicin known for its useful medicinal properties. It dates back to ancient Greek times and was even used for healing by the father of medicine, Hippocrates. It also contains a little of almost every nutrient we need including high levels of manganese, vitamins B6, B1, and C, selenium, fiber, calcium, copper, potassium, phosphorus, and iron.
Vegetable Broth – Opting for a veggie broth over a meat stock is a healthier option. It will cut a few calories, but where you benefit most is in its zero fat content. It is also high in vitamin A with one cup providing almost 10% of the daily recommended value. For the lowest sodium content, it is recommended you make your own or purchase a low-sodium organic brand.
Beans – These are a great choice for low carb mashed potatoes as they are low in saturated fat, cholesterol, and sodium and high in fiber and protein. Beans are a great source of many vitamins and minerals including vitamin B6 and C, pantothenic acid, thiamin, riboflavin, iron, magnesium, copper, folate, phosphorus, niacin, and manganese. Eating beans regularly can decrease the risk of many diseases as well as aid in weight loss.
Pepper – Don’t be afraid to use this common spice when cooking. The benefits of pepper are many and include weight loss, digestion, respiratory relief, and improved cognitive function. It’s also known to enhance the bioavailability of other nutrients.
Why Choose Organic When Cooking
If and when possible, buy organic. An organic diet increases the intake of vitamins and minerals, antioxidants, and essential fatty acids, while simultaneously decreasing the consumption of toxic chemicals, pesticides, and hormones.
Why shouldn’t we consume toxins? Many chemicals including pesticides are poisonous! They are made to kill, and even if they are intended to kill insects, birds, or bacteria, most are also still capable of killing your cells or good bacteria in your body. In humans, they have been linked to neurological problems, infertility, digestion issues, allergies, skin problems, ADHD, birth defects, and even cancer. Always buy organic dairy, fruits, vegetables, and meats. Your body will thank you for it.
Low Carb Mashed Potatoes Recipe
Try this low carb mashed potatoes recipe at your next family gathering.
Ingredients:
1 tbsp. olive oil
2 tbsp. fresh parsley or chives, sliced
2 cloves garlic, minced
1 head of cauliflower, chopped
½ cup vegetable broth
3 cup or 2 cans cooked cannellini beans, drained and rinsed
salt and pepper to taste
Method:
In a small frying pan, heat the oil over medium heat. When the oil is ready, add the garlic and saute until just starting to brown, about 1-2 minutes.
Using a large pot on a different burner, bring 1-2 inches of water to a simmer.
Place the cauliflower in a steam basket over the water, cover, and steam for approximately 10 minutes or until tender.
Remove from the heat.
Using a food processor, blend the garlic-infused oil, the steamed cauliflower, and the remaining ingredients until smooth.
Season with salt and pepper to taste and enjoy your low carb mashed potatoes!
Additional Tips:
Beans may be substituted for the variety of your choice
Always use organic ingredients whenever possible!
Olive, grapeseed, and rice bran oils are all great for frying.
Diet and Adrenal Fatigue Syndrome
Diet is extremely important for those who suffer from AFS. Consuming anything harmful or aversive could send the body into a deeper state of shock and increase AFS symptoms. Food sensitivities are extremely common when the body is imbalanced, therefore any changes in diet should be adopted with caution. This low carb mashed potatoes recipe is AFS friendly, although it is still recommended that you speak with a nutritionist or health care provider who is familiar with adrenal problems before trying any new recipes or starting any new diet regimens.
AFS sufferers should always buy organic food products when available to eliminate unnecessary toxins in their system and reduce the chances of inflammation it may cause.
When cooking meals when you have AFS, it is a good idea to use oils liberally and enhance flavors with herbs and spices to boost the taste and health benefits.
It is important to remember that 30-40% of the adrenal fatigue diet should consist of fresh vegetables like the cauliflower found in this low carb mashed potatoes recipe, which is beneficial as long as you are not suffering from estrogen dominance. 20-30% should come from protein sources, and 20-30% from healthy fats, nuts and seeds, and the remainder should consist of whole grains, legumes, fruits, and beans.
A healthy diet gives the body the fuel it needs to nourish and repair the adrenal glands. Nutrient-dense meals have been known to speed up the recovery process for AFS.
Michael Lam, M.D. All Rights Reserved.
