The Best Answer
This, of course, is not mashed, it's the same consistency of rice, but it is excellent and so easy!
This is my method for making "rice" from cauliflower. If you haven't tried it, you must! It tastes very mild. It can be used under a sauce, such as crab imperial or chicken ala king, or as the base for a dish such as fried "rice" or a "rice" salad. It does not work well as a substitute for rice in casseroles where the function of the rice is to absorb liquid.
Watch the Demonstration Video of How to Make Cauliflower "Rice"
1 head cauliflower (or however much you want)
To make this dish the most easily and to have it come out the best, three pieces of equipment are very helpful:
- A food processor
- A microwave
- A covered (or fairly tightly coverable) microwave-safe dish
1) Process fresh cauliflower until it is the size of rice, either using the plain steel blade or the shredder blade. Alternatively, you can shred it with a hand-held grater, or even use a knife, if you have the dexterity to chop it up VERY finely.
2) Microwave it in a covered dish. DO NOT ADD WATER. Cauliflower absorbs water like crazy, and the "granules" will become gummy. To keep it fluffy, just let the moisture in the cauliflower do its work.
Carb Count: Each cup contains 5 grams of carbohydrate, about half of which is fiber, for a ECC of 2.5 grams.
Well... this is from the 4 Hour Cookbook (http://robbwolf.com/wp/wp-content/uploads/2010/12/The-Slow-Carb-Cookbook.pdf) and its part of the Shepherd's Pie recipe, but it could work for ya.
I should mention - I haven't actually tried these yet. We tried the fauxtatoes using chickpeas on top of our Shepherd's Pie (because I forgot to buy fresh cauliflower - oops) and those were okay too. They're available under Snacks & Sides at 4hourrecipes.com.
1 head cauliﬂower
4 Tbsp butter
1–3 Tbsp cream (optional)
Salt & pepper taste
3 Tbsp olive oil
1 medium onion, chopped
1 cup frozen organic peas & carrots,
3/4 cup frozen organic green beans, thawed
1 lb ground grass-fed beef or bison
1 Tbsp coconut ﬂour or almond ﬂour
3/4 cup beef stock or broth
1 Tbsp chopped fresh thyme or 1 tsp dried
1 Tbsp chopped fresh rosemary or 1 tsp
1. Preheat oven to 400°F. Break the cauliﬂower into chunky pieces and steam until just
tender. Put in the food processor with 2 Tbsp butter and process until smooth. Add
salt & pepper to taste. Optional: Add cream 1 Tbsp at a time until smooth but still
fairly thick. Set aside.
2. Heat oil in a skillet over medium-low heat. Add onion and sauté several minutes
until soft. Add beef and cook for about 5 minutes, stirring to break up the meat so it
browns evenly. Add peas, carrots and green beans and cook another ﬁve minutes.
3. Stir in the coconut ﬂour. Add broth and herbs and reduce the heat to low and simmer,
stirring occasionally, for about 5 minutes. Add salt and pepper to taste. Remove from
skillet and put into a 9-inch pie pan. Spread the cauliﬂower over the top.
4. Scatter 2 Tbsp of butter cut into small pieces on top of the cauliﬂower. Bake 30–35
ACTIVE COOKING TIME: 20-30 minutes
TOTAL TIME (START TO FINISH): 45-60 minutes
SERVINGS: 8 slices
I wouldn't say this is a sub for mashed potatoes exactly, but I've used these as a replacement for hash browns with breakfast.
In my opinion, cauliflower never tastes quite like rice or potatoes, but you can still make it taste really good.
Here's how I make them :
(Makes 2 cups)
2 c raw cauliflower, grated using a cheese grater or chopped to the size of your pinky thumbnail
1 small onion, finely chopped
2 garlic cloves, finely chopped
Oil (macadamia nut oil or olive oil)
Sea salt, fresh ground pepper
Optional seasonings (You can spruce up the dish with a seasoned salt, herb blend or or paprika – Don’t try all of them at once! I like to use a blend of Italian Herbs or Turkish Seasoning and usually buy from Penzey’s because they’re high quality and don’t have fillers.)
Pour a bit of oil into a frying pan, and set heat to medium. Add the onions and sauté until translucent or even a bit crispy. 5-6 minutes.
Add garlic. Cook until fragrant. 1-2 minutes.
Add cauliflower. Turn heat up a bit a cook until golden brown. About 6-10 minutes.
Season with sea salt and fresh ground pepper.
Add other seasonings if desired.
I'm sorry guys... but mashed cauliflower never ever will be anywhere even close to mashed potatoes. I tried them a few times when I attempted the South Beach diet several years ago and ... well... they're just WRONG.
however, my boyfriend and i happily (albeit by accident) found out that mashing Lima beans works phenomenally! We bought a pound of dried large Lima beans, soaked them overnight, boiled them for about an hour and a half and mashed 'em up for our steak! the flavor and texture were WAY more similar than the cauliflower fauxtatoes, and with a little of the red wine mushroom sauce that I made they were unbelievable! even my boyfriend -who LOVES mashed potatoes (I'm not nearly as big of a fan) was gushing about the similarity.
Why would you ever want to supplement mashed potatoes with cauliflower?
There are so many wonderful foods that this diet allows, and cauliflower itself is a wonderful vegetable.
Put it in a preheated oven (maximum temp.) with some olive oil salt&pepper until it browns.
It tastes wonderful!
You can even fry it!! Imagine! frying is not allowed in most diets and here it it. Just think about the great things you can eat on this diet and don't try to recreate foods that you cannot with different ingredients.
All you get during that process is food that will never taste the same as the original.
I thought this was great, that I made up tonight for my dinner. I loved it. Something similar may already be out there, I'm sure. I boiled half a head of cauliflower with a small sprinkle of dried onion flakes. When very tender, I drained it completely, and added about a half T of butter, some salt, and a heaping T of cottage cheese. I then pureed it with my immersible blender until smooth and creamy. A little more butter on top and YUM!
Also, I stopped at an Indian grocery on the way home and found red lentils, yellow lentils, and some garbanzo bean flour. I'm thinking I might try that flour as a breading for frying something -- maybe zucchini? Onion rings?? I will experiment with using a little egg to hold the "batter" together. We will see. If any of you have any recipes that you like that use these let me know. I don't eat beef, pork or poultry, but I do eat fish, eggs and cottage cheese for my protein.
Wanted to share. My tummy is full and I am happy to have had something pretty different from the usual stuff I have.
BTW -- I'm 6 weeks in, and people are now asking me if I'm losing weight. I'm 53 & I feel super! WOO HOOOO!
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