Great Cauliflower Cashew Mash

The side dish on the right is mashed cashew cauliflower...
The side dish on the right is mashed cashew cauliflower… yep!

Mashed Cashew Cauliflower is an absolutely terrific way to drastically lower calories and carbs while still producing a side dish that looks, feels, and even tastes like that comfort food King (or Queen) mashed potatoes! The noble cauliflower is all the rage as a healthier, more nutritious alternative in any number of dishes from pizza to potatoes because it contains a lot of vitamins and minerals and only a quarter the calories and carbs of its starchy opponent. And, it’s better for helping you maintain blood sugar levels.

Potatoes you see have a higher glycemic index even than sugar so eating them too frequently can train your body to become insulin resistant by spiking your blood sugar and insulin levels too often. If this happens it’s thought the surplus insulin gets stored in your body as fat… usually in the belly!

Cauliflower is high in vitamin C, especially the stems. A single serving can deliver more than 70 percent of your required daily intake. It also contains a range of B vitamins altogether good for your liver and brain. Studies also show it to be a tumor fighting food and its vitamin K and Omega-3 fatty acids are anti-inflammatory making it helpful in fighting arthritis, chronic pain and IBS.

Finally, the pre-soaked cashews in this recipe, combined with the oil and lemon juice as well as the remaining moisture in the steamed cauliflower, allows you to make a cashew cream to replace the butter and dairy cream that might be included in your typical mashed potato recipe. So, it will be significantly lower in saturated fat and much lower cal!

Cauliflower, cashews, lemon juice, Parmesan cheese, olive oil and garlic powder combine to make this nutritious potato replacement
INGREDIENTS
1 head cauliflower, cut into florets
1/2 cup cashews, soaked in water at least 4 hours or over night
1/2 tsp salt
2 tsp lemon juice
2 tbsp grated Parmesan cheese
1 tbsp olive oil
1-2 tsp garlic powder
Prep the cauliflower
Prep the cauliflower : break off the leaves and as much of the root as possible. Making diagonal cuts chop out the rest of the root. Break the head into individual florets keeping in mind they’ll need to fit into your food processor.
Put the florets into a large saucepan. Cover and steam until very soft, approximately 10-12 minutes
Put the florets into a large saucepan prepared with and inch or two of water and a steamer insert. Cover and steam until very soft, approximately 10-12 minutes
Pour pre-soaked cashews into a food processor along with the salt, lemon juice, garlic and Parmesan cheese and process until nuts are ground fine
While cauliflower is steaming, pour pre-soaked cashews into a food processor along with the salt, lemon juice, garlic and Parmesan cheese and process until nuts are ground fine
Remove cauliflower from steamer pot
Remove cauliflower from steamer pot…
Pat cauliflower dry and transfer to a colander or a large wire sieve
Pat cauliflower dry and transfer to a colander or a large wire sieve
Pat dry
Pat dry…
Use a pot bottom to press out any remaining liquid
Use a pot bottom to press out any remaining liquid…
Pour prepared cauliflower into the food processor on top of the prepared cashews
Pour prepared cauliflower into the food processor on top of the prepared cashews
Add the garlic and process the cauliflower until smooth and takes on the consistency of mashed potatoes.
Add the garlic and process the cauliflower until smooth and takes on the consistency of mashed potatoes. Add more oil or even butter as needed to smooth out the finished product.
Serve immediately

2 thoughts on “Great Cauliflower Cashew Mash

  1. Pingback: Buttermilk Garlic Mashed Cauliflower | VeteranMovesforMenIntheKitchen.com

  2. Pingback: Dad’s Brown Butter Sole | VeteranMovesforMenIntheKitchen.com

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