Roasted Cauliflower Mash

Who doesn’t love creamy mashed potatoes? Me.

When I was younger, I’d watch my dad create a mountain of mashed potatoes, smothered in gravy. Of course, my plate would end up looking exactly the same, but this meant I’d have to take crazy amounts of insulin to bombard the effect of the potato starches on my blood sugar.

There is nothing wrong with potatoes from a nutrition sense. Having Type 1 Diabetes simply allows me to see how foods like potatoes that are rich in carbohydrate can wreck my blood sugar control (if my carbohydrate estimate is off). Blah.

Balance

I don’t dislike carbohydrates – I love them.

I need them because I lead an active life and my body needs to get simple fuel from somewhere. However, my blood sugar levels appreciate when I eat foods with a lower glycemic index to prevent a potential sudden rise. Sudden blood sugar rises never feel good, even if I take the correct amount of insulin to bring them back down.

It’s balance.

Glycemic Index Comparison: Potatoes vs. Cauliflower

A boiled potato has a glycemic index score of 56 (medium) and 16.5g of carbhoydrate/100g serving. Whereas, the same 100g serving of cauliflower has a glycemic index score of 15 (low) and 2.5g of carbohydrate¹. Big difference.

Cauliflower Mash?

So, here’s a simple hack for potato lovers who struggle with glycemic loads of higher carb foods. Try a Roasted Cauliflower Mash instead. I bet you can’t tell the difference… even though your blood sugars will. If you’re sensitive to not having “real” mashed potatoes, just mix 50% regular mashed potatoes with 50% mashed cauliflower. You really will not be able to tell the difference!

Enjoy.

Yield: 8

Roasted Cauliflower Mash

Print

This recipe makes 8, 1/4 cup servings.

Prep Time 5 minutes

Cook Time 45 minutes

Total Time 50 minutes

Ingredients

• 2 lbs cauliflower, cut into small florets, discard stem
• 4 tsp olive oil
• 1 tsp Himalayan salt
• ¼ tsp granulated garlic, optional
• 2 tbsp vegetable broth, low-sodium organic

Instructions

1. Preheat oven to 400° F.
2. Wash cauliflower and pat dry.
3. Place cauliflower in large baking pan. Drizzle with oil; toss gently to coat. Season with salt and garlic.
4. Bake, stirring halfway through, for 40 to 45 minutes, or until tender.
5. Place in food processor; add vegetable broth. Pulse until smooth.

Notes

Doing the 21 Day Fix or following the Portion Fix eating plan?

Here are the container values to help for 1 serving.

Refer to the original recipe here.