Diabetics Rejoice!: Quick and Easy Mashed Cauliflower

Sunday, January 26, 2020

Quick and Easy Mashed Cauliflower

Since I cook almost every meal from scratch, I’m always looking for dishes that are convenient and simple to make. This quick mashed cauliflower recipe takes only about 10 minutes from start to finish and is the best low carb substitute for mashed potatoes that I know. I’ve posted a Perfect Mashed Faux-tato recipe in the past, but that one requires cutting up and steaming a fresh head of cauliflower. This easier recipe calls for a bag of frozen riced cauliflower instead, so most of the work is already done! The best part is that both recipes taste exactly the same. From now on, when I only need a few servings of this favorite low carb side dish to go with turkey, a pot roast or to make “potato” pancakes, this will be the one!

Quick and Easy Mashed Cauliflower

Makes 4 servings (1/2 cup each)

One (10 ounce) bag of frozen riced cauliflower (I used Green Giant)*

3 tablespoons butter, cubed

1 1/2 ounce cheddar cheese, cubed

1/2 teaspoon salt, or to taste

1/4 teaspoon ground black pepper

1. Pour the frozen riced cauliflower into a skillet, cover and heat over low to medium heat until the cauliflower is thawed completely. Remove lid and continue to heat, stirring occasionally, until all visible liquid has evaporated.

2. Transfer the heated cauliflower to a food processor. Add the cubed butter and cheese and process on low until the butter and cheese has melted and is incorporated. Add salt and pepper to taste and process on high until the mashed cauliflower has reached the consistency you desire.

3. This can be rewarmed and served right away or can be stored in an airtight container in the refrigerator for up to several days.

*Note: You may ask why I don’t just buy the premade mashed cauliflower available in the frozen section of the grocery store. The reason is because the company adds milk, skim milk and modified rice starch, all of which adds carbs and sugars to the finished product. For comparison, one 1/2 cup serving of the premade frozen mashed cauliflower is 7 total carbs per serving (or 5 net carbs) with 3 g of sugar!! My recipe is only 3.4 total carbs or 1.7 net carbs per serving. This recipe is truly low carb/keto, while the premade product is not.

Nutritional Information per 1/2 cup serving: 135 calories, 3.4 g carbohydrate (1.7 g dietary fiber, 1.7 g sugars), 12 g total fat (2.7 g saturated fat, 0 g trans fat), 34 mg cholesterol, 437 mg sodium, 94.9 mg calcium, 4 mg potassium, 114 mg Vit A, 35 mg Vit C, 4.4 g protein. Net carbs per serving: 1.7 grams

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More about my experience with Type 2 diabetes:

After experiencing gestational diabetes while pregnant in 1988, it wasn't long before a diagnosis of Type 2 diabetes was made, and then, much later, I was correctly diagnosed with autoimmune Type 1.5 (Latent Autoimmune Diabetes in Adults, also known as LADA).

Like many people newly diagnosed, I had to read and learn what diabetes was all about. I did everything my doctor told me to do, took my medication exactly as prescribed, began to exercise more, I consulted with a diabetic nutritionist, I changed my carb-loving lifestyle to within the dietary guideline of my nutritionist and lost some weight. For many years, following the advice of the experts, I managed the disease fairly well. Yet, it concerned me that my need for medication continued to rise steadily, but I was told by my doctor that diabetes is a progressive disease and that what I was experiencing was normal. In a few years of trying diet change, exercise and oral medication alone, I was prescribed insulin to go along with the oral meds. My blood sugars stabilized, but my need for more and more insulin over time to manage good control continued to go slowly and steadily upward, along with my weight. With the larger and larger amounts of insulin (the fat storage hormone), it didn’t take long for me to become obese! I was not pleased because at the rate my need for meds was growing, it appeared that it wouldn't be long before my condition would be too difficult to control.

Finally, I said "enough!" Something had to change! I read The Diet Cure by Julia Ross and began a diet overhaul unlike anything ever suggested by my diabetic team. Two other books I highly recommend are The Blood Sugar Solution by Dr. Mark Hyman for a T2 diabetic and Dr. Bernstein’s Diabetes Solution by Dr. Richard Bernstein for a T1 or any diabetic on insulin. I cut out all white starches and grains from my diet and went 100% sugar free. (No expert had ever suggested I look at the sugar grams in the foods I ate before and I was shocked to discover large amounts hidden in most processed foods, even items not meant to be sweet!) I began to eat mainly fresh vegetables, very small amounts of fruit and only when it's in season (I love summer berries!), plenty of healthy fats and a moderate amount of high-quality protein. I now follow a Ketogenic diet which allows about 20-30 grams of good carbs per day, mainly in the form of non-starchy vegetables. I don't go out often but, when I do, I go to a restaurant where I know I can eat within my diet. By living this lifestyle, I lost over 65 pounds but, more than that, my need for medication grew less and less. I now need only very small amounts of insulin at meals and 4 units of long-acting insulin at bedtime (down from over 25 units when I was eating higher carb). The best part is that I’ve been able to stop all other oral prescription medications, as well! My blood glucose is always steady, in a normal range and hardly ever goes above 100 mg/dl. My A1c is consistently 4.9 or lower. These excellent health outcomes keep me motivated to stick with a keto lifestyle, plus I really enjoy the food!

I am now at my ideal weight and have kept it steady for over six years. My cravings for carbohydrates and my voracious "sweet tooth" are well controlled. I am motivated to cook and have made cooking healthy my #1 hobby. I'm excited about incorporating the alternative flours into my baking so I can occasionally still enjoy a dessert or bread product in my diet. The outlook of managing my diabetes and the future of my health is extremely positive.

If you're reading this and dealing with similar issues, take heart! You can make the necessary changes to your diet and lifestyle to share in this positive outlook, too. Just take it one day at a time, be good to yourself, and do not depend solely on medication. I had to face the fact: There is no "magic pill" out there! Instead, I needed to commit to eating well to heal myself from within. Remember, it's your future and your health; no one can do this for you! You owe it to yourself and your loved ones!

Sunday, January 26, 2020

Quick and Easy Mashed Cauliflower

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Diabetics Rejoice!