Experimenting with Cauliflower as Mashed Faux-tatoes
While my husband and I were testing out the 4 Hour Body diet, we started to get a little bored with the food we were eating. I’m sure this was because we weren’t accustomed to strictly eating foods without starch or a high amount of carbs, so we had to learn a whole new repertoire of recipes and understand the increase in amount of food consumed. One noticeable difference in how we were cooking was how much more food we needed to eat since there were no breads, potatoes, pastas, rices or other fillers accompanying the meats, vegetables and legumes.
The 4 Hour Body diet was a hard adjustment to make and we still wanted to make sure we weren’t overdoing the amount of meat we were eating, since this is a large part of the diet. We know the health risks in eating too much chicken, beef, pork and fish, even if they are organic, so we tried to eat a lot more vegetables and legumes instead of gorging on meats. This lead us to explore starch substitutes like garbanzo flour and other bean flours, making vegetable chips for snacks and mashing cauliflower to simulate mashed potatoes.
We wouldn’t be doing cheapfoodhere.com justice unless we analyzed the cost of our side dish and while we’re at it, we’ll do a health analysis as well. According to a UK publication: “At around 29p per 100g (roughly one serving), broccoli is rich in a plant chemical called indole-3 carbinol – or I3C – which significantly reduce the risk of breast cancer, according to a recent study. It is also a source of immune-boosting vitamin C.
But cauliflower, at just 18p per 100g, packs a more powerful punch with similar levels of I3C and higher levels of lecithin, a fatty acid that helps lower cholesterol.
It also contains vitamin C and folate, which helps to prevent birth defects, as well as dietary fibre, which aids weight loss. And it’s a native veg so clocks up fewer air miles.
Winner: Cauliflower by a knockout”
While they are usually similarly priced, cauliflower is almost always slightly cheaper and definitely cheaper by weight since they are more dense than broccoli and you’re paying by the head. The average price I’ve found on cauliflower is roughly $2 per head and with mashed faux-tatoes, you will need a medium-sized head for every two people. That’s a pretty sweet side dish and can get pretty close to satisfying your mid-week hankering for some real mashed potatoes.
I’m not sure who coined the term ‘faux-tatoes’ but it’s fun to say and definitely serves it’s purpose. We scoured the internet for low-carb recipes for alternative side dishes and came across a few for faux-tatoes that included chick peas in some, cauliflower in others but a lot of them used cheese, which is a no-no for the 4HB. Without much success in finding a high-quality recipe, I set off to create one of my very own.
Cauliflower Mashed Faux-tatoes Recipe
Cauliflower Mashed Faux-tatoes Ingredients
- 1 large head of fresh cauliflower
- 1 tsp mustard seeds
- 1/4 tsp cayenne pepper
- 2 cloves of fresh garlic, minced
- 1/4 stick of butter
- 1 tsp fresh rosemary, finely chopped
- 1 tsp salt
- 1 tsp pepper
Cauliflower Mashed Faux-tatoes Directions
- Cut the cauliflower into florets. Yes you can use the stem too.
- Put the florets into a large pot and fill with water until it just covers them.
- Add the mustard seeds, cayenne pepper and 1/2 tsp salt to the water.
- Bring to a boil and cook until just soft. About 6-8 minutes.
- Strain the cauliflower and place back into the empty cooking pot.
- Add the butter, rosemary, remaining 1/2 tsp salt and pepper and with a potato masher (I used a submersion blender) and mash to the desired consistency.
- Serve hot.