No Potato Mash: all the flavour without the spud!

April 19, 2016

Looking around it often appears that carbs run the world. No seriously, whether you're gluten intolerant, celiac, or just trying to limit your intake of carbohydrates - carbs are everywhere! 

 

 

 No matter what category you fall into, coming up with carb-replacement food dishes can be challenging. Let me introduce you to a couple easy recipes. You'll notice all of these incorporate the same main carb-replacement: the ever-delicious cauliflower!


1. No Potato Mash

- 1 cauliflower head

- 1/3 cup EVOO

- 1/3 cup cream

- 1/3 cup Romano cheese

- 4 to 6 garlic cloves

- seasoning of choice

 

Wash and break cauliflower into pieces. Season garlic and place in aluminum foil with the broken cauliflower. Wrap tightly together and bake at 230/450 degrees for 45 to 55 mins. 

Remove from oven and place in casserole dish. 

Mash to desired texture. Mix in EVOO, cream, and cheese.

 

Perfect as a side for any lunch or dinner meal.

Serves 4.

Nutrition per serving = approximately 287 calories; 9.5g carbs, 3.7g fibre

 

 

2. Protein Rich Cauli-Bread

- 1 medium sized cauliflower

- 1/4 cup coconut flour

- 1/3 cup whey/rice protein isolate (or 30 grams coconut flour)

- 1/4 cup cheese, grated

- 1 tsp sea salt

- 1 tsp baking soda

- 1 large egg

- 6 large egg whites

- 1 tsp lemon juice

- 1 tsp finely chopped herb/spices (optional)

 

Set your oven to 200/400. Put your cauliflower through a food processor until it comes out similarly to rice. Add the remaining ingredients and pulse until smooth. Line your loaf tin with non-stick silicone paper. Pour mixture into loaf tin and smooth the top over. Lower the over temp to 190/375 and bake your bread for 10 minutes. Lower temperature to 180/350 and bake for 50 minutes (until golden). Remove from iron and cool in tin.

 

Storing: wrapped in foil, in a freezer bag, placed in the fridge.

 

Nutrition per 2 slice serving = approximately 112 calories, 2.8g fat (1.5 saturated), 8.1g carbohydrates, 15g protein, 2.7g sugar, 3.5g fibre. 

 

 

3. Cauli-Pep Pizza

One of the most universally shared dishes is none other than pizza. Almost every household/culture/country has some variation of the popular dish, so now it's available to those who are grain-free!


Sauce:

- 1 medium cauliflower

- 2 tbsp heavy cream

- 1 tbsp butter

- 8 pepperoni slices

- 1/4 cup shredded mozzarella

- salt and pepper (tasting purposes)

 

Casserole: 

- 12 pepperoni slices

- 1/2 cup shredded mozzarella cheese

 

Clean and break cauliflower, placing it into a microwave safe bowl. Add in your cream and butter. Microwave on high, uncovered, for 10 minutes. Stir ingredients to ensure cauliflower is coated with butter + cream. Microwave for another 6 minutes or until tender. Remove from microwave and place into a blender or food processor. Add pepperoni and cheese. Puree until smooth. (Feel free to adjust salt/pepper, and cream/butter amounts to your preference) 

Spread puree into an oven safe casserole dish. Cover with 1/2 cup cheese and layer with pepperoni. Bake at 190/375 for 20 minutes.

 

Substitutions: feel free to make this an even healthier option by replacing your pepperoni with another topping of your choice

 

Nutrition per serving: Approximately 210 calories, 15g fat, 5g carbs, 10g protein

 

 

 

For more amazing recipes, and I do mean amazing, check out buzzfeed's article: 

 

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(289) 990-3277  tamara@strongherfitness.org

Beamsville, Ontario