Tag Archives: Mashed potato

Creamy Garlic Avocado Cauliflower Mash

Creamy Garlic Avocado Cauliflower Mash

Creamy Garlic Avocado Cauliflower Mash fiber coconut milk Parmesan cheese healthy low carb

We are still here in gorgeous South Dakota. Yesterday we went to Mount Rushmore and marveled at this piece of Americana. Pictures definitely don’t do it justice.

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Then we went on some gorgeous nature drives through Custer State Park. We stopped off at the grocery store first to and pick up a bag of apples and carrots because we were told there would be wild burros that we could feed. What we didn’t like is that we were told that people feed them crackers and cookies. CRACKERS AND COOKIES? Well we couldn’t have that so we got them some healthy snacks. Of course we did 🙂

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Happy Burros 🙂

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After a long day of seeing incredible views we were hungry. We stopped off in a little town called Keystone, SD. I really wanted to find something to eat that I couldn’t find at home and I did. (I apologize in advance to the vegan/vegetarian souls.) I had bison ribs. If I do eat meat, I choose bison because it is very lean and has a lot less fat. Of course I was offered the typical potato side dish and bread of which I turned both down. But, this recipe for Creamy Garlic Avocado Cauliflower Mash would have gone PERFECT. It’s a healthy comfort food side!

I do love mashed potatoes but don’t love the actual potato so much. Not because they aren’t delicious but I don’t love the starch content and that they metabolize as sugar in the gut. They are high on the glycemic index which is the method in which to measure how certain foods spike blood sugar and insulin levels.

Creamy Garlic Avocado Cauliflower Mash fiber coconut milk Parmesan cheese healthy low carb

But you don’t need to give up the creamy garlic mashed potato flavor. Simple substitutions make all the difference in terms of creating a healthy side that is gluten free, full of fiber, protein, good fats, low-calorie and low in carbs.

Creamy Garlic Avocado Cauliflower Mash fiber coconut milk Parmesan cheese healthy low carb

Since cheese isn’t included on the paleo or vegan diet, you can omit the cheese or use nutritional yeast instead and make this true paleo and vegan.

{ I always choose organics whenever available }

Creamy Garlic Avocado Cauliflower Mash
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Low-carb, Low-fat, Paleo, Vegan
Ingredients
  • 1 medium head of cauliflower
  • 1 ripe avocado, mashed
  • 1 Tablespoon green onion, chopped (the white part)
  • 1 Tablespoon green onion, chopped (the green part)
  • 3 Tablespoon full fat coconut milk
  • 3 Tablespoon shredded Parmesan cheese
  • 1 teaspoon minced garlic (I use the kind from a jar)
  • dash salt/pepper
Instructions
  1. Cut cauliflower into florets and boil in a large pot for 15 minutes until very tender.
  2. Drain cauliflower and using a potato masher, mash cauliflower until there are no more lumps. You could also put it in a food processor if you like. I just used a masher.
  3. In a large bowl combine mashed cauliflower and all other ingredients.
  4. Garnish with chopped green onions.
  5. Serve warm. Reheat in the microwave if necessary.