Are you missing mashed potatoes?
For many carboholics, a big ole pile of fluffy, creamy mashed potatoes is like a big, warm hug. It’s an iconic comfort food, and can bring back fond memories of family holiday dinners.
Or, if your mom had a tendency to make them lumpy, maybe not so fond.
I can tell you that I personally LOVE a big ole pile of fluffy, creamy mashed potatoes with a pat of butter slowly melting on top. Gravy, I can take it or leave it, but I LOVE mashed potatoes.
So when your diet plan says NO POTATOES FOR YOU that feels like a punch in the gut, right?
And so not fair.
What’s wrong with potatoes, anyway?
While potatoes are high in potassium, have magnesium and vitamin C, they are also very high in carbs. For some of us, that means spiked blood sugar and added weight.
I envy those who can eat potatoes because I am one who must watch my carb intake like a mama bear watches her cubs.
The Trim Healthy Mama Plan has taught me that consuming high carb and high fat foods together wreaks havoc on your body in the form of increased insulin response. So I’ve learned I can have my healthy fats like grassfed butter and coconut oil, but need to keep my carbs low.
I can have carbs, but need to keep the fat low when I do. And the type of carbohydrates I choose is very important. Even natural, whole foods sources of carbs can cause problems:
The ingredients alone…might be pure and natural, but there is nothing very natural about high blood sugar and an exploding waistline.
pg 14 of the new Trim Healthy Mama Plan book
Some people can eat potatoes and not have a problem. If that’s you, enjoy those yummy spuds!
If that’s NOT you, I have a surprising solution for you.
Enter fauxtatoes, AKA cauliflower.
No, cauliflower is not exactly the same as potatoes.
Your tastebuds might complain at first, but your blood sugar and waistline will rejoice. One cup  of cooked cauliflower has only FOUR net grams of carbs, while the same amount of cooked, white potatoes has THIRTY.
All the potassium and magnesium and vitamin C in potatoes won’t reduce the impact of that glycemic load, trust me.
When properly prepared, cauliflower fauxtatoes are surprisingly like mashed potatoes. Some people say they can’t tell the difference. I think those people probably have less sensitive tastebuds. I can taste cauliflower but it’s not an overpowering cauliflower flavor to me. And the trade off with a glycemic index that won’t spike my blood sugar is worth it.
If you abhor cauliflower, I can’t guarantee you’ll like this recipe. But try it anyway – I’ve included a single serving recipe so you don’t have to make a lot to try it and see.
So how do you make fluffy, creamy fauxtatoes anyway?
I have two tricks to share with you.
First, it’s essential that your cooked cauliflower be as dry as possible. So don’t boil it. Steaming is better BUT still imparts moisture. If you steam your cauliflower, spread it out on a baking sheet and let it sit for a bit for some of the water to evaporate from it before proceeding.
But, I’ve got TWO better ways.
If you’re not against using a microwave, use the “frozen vegetables” setting to cook your cauliflower. Bam – you’ve cooked cauliflowerth ready for “mashing.”
If you don’t have a microwave, bake your cauliflower in the oven. A bag of frozen cauliflower will bake in a 350 degree oven in about 30 minutes. Fresh cauliflower will work as well.
How to “mash” fauxtatoes
A potato masher won’t cut it here, folks. Potatoes and cauliflower are just different in their intact, solid forms so it takes a different approach to turn this healthy, cruciferous veggie into creamy, fluffy fauxtatoes.
If you have a food processor, they are an excellent tool. If you’re like me and don’t own one, I hope you have a stick blender. If you have one like mine, you’re all set because that extra attachment is part of my second trick.
Use your stick blender or food processor to break down the cooked cauliflower as much as possible. I’ve got this bad boy on my Amazon wish list! Add your other ingredients such as butter and cream and salt with the cauliflower.
BUT one note on high-powered blenders…they make baby food mashed fauxtatoes. I discovered this while making the dairy free version! Ooops.
Once everything is all blended, it’s time for my second trick…plus a bonus secret ingredient.
But wait, there’s more!
The Trim Healthy Mama Online Store has so many wonderful, healthy products to support your journey to good health and a slimmer waist. And one I love right now is their Simply Sunflower Lecithin. It has joined my list of ingredients to PUT IN ALL THE THINGS!
Soy lecithin can be found in just about everything, but it’s not healthy.
Simply Sunflower lecithin on the other hand, is – it’s a nonGMO brain food that supports and nourishes your nervous system.
Lecithin also has this amazing super power!
Lecithin is also an emulsifier so it makes ALL THE THINGS SUPER CREAMY. You only need a small amount, too. I add it to my coffee every morning and to soups, sauces and more. The other day, I decided to add it to my mashed fauxtatoes and discovered this simple trick to make them simply amazing.
Since I had thought to add my lecithin AFTER I’d already pureed my cauliflower, I accidentally discovered my second trick – using the whisk attachment on my stick blender. The result? Fluffy, creamy mashed fauxtatoes. I made  it again the same way next day and BAM – fluffy, creamy mashed fauxtatoes. I was sold.
Looks like a carbfest, doesn’t it? This delicious meal had almost none! A delicious THM S style meal that will leave you satisfied without busting your blood sugar levels.
What if I don’t have lecithin?
I used cashew milk, which while creamier than almond milk, is not creamy like heavy whipping cream. If you don’t have lecithin, try using some heavy whipping cream but make sure to use a whisk attachment to fluff up those fauxtatoes!
Using a hand mixer may also work – one more benefit cauliflower has over potatoes…since they are nonstarchy, they won’t get gummy if you overwork them! I’ve used a hand mixer to whip potatoes before and made glue. Blech.
What if I can’t have dairy?
I made these dairy free by leaving out the butter and adding a touch of butter flavoring. I honestly thought they were better without it, and if you don’t like artificial flavorings by all means leave it out. The lecithin doesn’t have much flavor but it does make these fauxtatoes delicious in spite of the lack of dairy products.
If you are dairy free, you will want to make these with lecithin, because you get the creaminess that dairy products provide without the upsetting qualities of dairy.
Trim Healthy Mamas, here’s how these delicious fauxtatoes fit into your healthy eating plan.
Lecithin does have fat, so we do need to be mindful when using it in E or FP settings. One teaspoon of lecithin has 1.5 grams of fat.
For E or FP settings, make the Dairy Free Option. This will mean the Single Serving recipe has about 1 gram of fat. The Multiple Servings recipe will have about 2.5 grams of fat.
For S settings, we don’t count the fat grams, isn’t that wonderful?
So the next time you get a craving for a plate of comfort food with mashed potatoes…
…but don’t want all those carbs spiking your blood sugar, make these amazingly fluffy, creamy mashed fauxtatoes instead. Your body will thank you!
How to Make Amazingly Fluffy, Creamy Mashed Fauxtatoes
Craving mashed potatoes? Body says NO CARBS FOR YOU!? Make these delicious, fluffy and creamy Mashed Fauxtatoes instead. THM friendly with a dairy free option, too.
Ingredients
Single Serving
- 2 c frozen or fresh cauliflower florets, dry cooked
- 1 Tbs butter
- 1-2 Tbs cashew milk, or preferred milk alternative
- 1/8 tsp THM Mineral Salt
- 1/2 tsp THM Simply Sunflower Lecithin
- If not using Lecithin, try using a tablespoon or two of heavy whipping cream if desired
Multiple Servings
- 1 package frozen cauliflower, 16 oz OR equivalent of fresh cauliflower florets, dry cooked
- 3 Tbs butter
- 2-4 Tbs cashew milk or preferred milk alternative, more or less as needed for consistency
- 1/2 tsp THM Mineral Salt
- 1 1/2 tsp THM Simply Sunflower Lecithin
- If not using Lecithin, try using a few tablespoons of heavy whipping cream if desired
Dairy Free Option
- Make as above EXCEPT eliminate butter or heavy cream and be sure to use lecithin. Butter flavor can be added if desired. I tried 1/4 tsp for the Multiple Servings version.
Instructions
- Cook cauliflower as dryly as possible: bake for approximately 30 minutes in a 350 degree oven OR steam and spread out on a cookie sheet to let the steam evaporate for several minutes OR microwave using your microwave's frozen vegetable setting or according to manufacturer's instructions
- Break down the cooked cauliflower with a stick blender or food processor with the butter, cashew milk, and salt. **Don't over process in the food processor unless you want baby food consistency!** You want a smooth consistency without being totally pureed like baby food
- Put mashed cauliflower into a bowl and add lecithin
- Use the whisk attachment on your stick blender and whisk the lecithin in until completely incorporated and fauxtatoes are nice and fluffy. Or whisk by hand or try a hand mixer if your stick blender doesn't have a whisk attachment.
Notes
Trim Healthy Mamas, here's how these delicious fauxtatoes fit into your healthy eating plan.
Lecithin does have fat, so we do need to be mindful when using it in E or FP settings. One teaspoon of lecithin has 1.5 grams of fat.
For E or FP settings, make the Dairy Free Option. This will mean the Single Serving recipe has about 1 gram of fat. The Multiple Servings recipe will have about 2.5 grams of fat.
For S settings, we don't count the fat grams, isn't that wonderful?
Recommended Products
As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.
-
High Mineral Salt 12oz Bag
-
Simply Sunflower Lecithin 16oz Bag
-
Cuisinart FP-8SV Elemental 8 Cup Food Processor, Silver
-
KitchenAid KHB2351CU 3-Speed Hand Blender - Contour Silver
-
KitchenAid KHM920A 9-Speed Hand Mixer - With (Free Dough hooks, whisk, milk shake liquid blender rod attachment and accessory bag) Candy Apple Red
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kellie says
These look amazing! Thanks for sharing all your secrets. Now you have to tell us what else is on that luscious plate. 🙂
dawnyoder says
Thanks Kellie! I’ve got that on my list 😉
Jeannie says
To bake fresh cauliflower, would you need some liquid to keep it from “roasting”?
dawnyoder says
I don’t use water and haven’t had trouble with it myself but I do keep a close eye on it. You can add some water if you’re concerned about that but then you’re not getting a dry cook. You’d need to let them steam off or squeeze between a towel to try and get as much moisture out as you can.
Judith Levy says
I don’t have a stick blender but I have a kitchen aid blender–can I make it in that. I have a food processor–are you suggesting that you put it in the food processor if you have one and then transfer it to a bowl and use a whisk attatchment?
Is there a simpler way of doing it all in the food processor–can the lecithin be added at that point? Thanks so much.
I want to make this but I know if it has all these separate steps, I probably won’t make it. Maybe I’m overcomplicating?
dawnyoder says
Hi Judith!
Those are great questions! I certainly don’t want to make things more complicated for anyone! I was just using the tools I had, and discovered that whisking really made a difference in fluffiness. I do not own a food processor, so I can not say for sure they would turn out as fluffy using that. You could certainly try it though!
I envy your kitchen aid, truly! One day, I will have one. Since I’m not familiar with using them, I can’t really say. You want the cauliflower to be “mashed” like potatoes. You may be able to just use the whisk attachment on the kitchen aid for the whole thing. If you decide to try that I would love to hear how it turns out, and I know my readers would appreciate it too!
As far as the lecithin, I don’t think it would hurt it at all to add it all together in your food processor (or kitchen aid, for that matter).
Hope this helps! Thanks so much for stopping by!
lexie says
This is so good:) thank you for the recipe:)
dawnyoder says
My pleasure, glad you enjoyed it!
Sharon Rhoads says
The meat in the picture looks AMAZING! Can you please tell us what that is?….I’m off to make to this recipe! So glad to hear someone talk about sunflower lecithin. I bought some and forgot what to do with it. Thanks so much!
Dawn Yoder says
Hi Sharon! Thanks for the compliment. It’s been so long since I’ve written this post I had to think a minute lol. I’m pretty sure it was a low carb version of one of my hubby’s faves: Poor Man’s Steak. I remember thinking “I need to put that on the blog” but never did. Thanks for reminding me 😉 And, happy to help! Thanks for stopping by, and hope you enjoyed the mashed fauxtatoes.
Nancy says
Have you tried this using kohlrabi? I have a bumper crop and are looking for ways to process.
Dawn Yoder says
Hi Nancy!
Sorry for the delay in responding, the week you commented I was overcommitted and had to prepare for vacation which we took the following week!
I have not tried this with kohlrabi. It never crossed my mind tbh! If you try it, perhaps a small batch, let me know how it turns out and I’ll add your suggestion to the post.