Faux-tato Pancakes!

Growing up in the mid-West, potato pancakes were a leftover side dish we often were served after having had mashed potatoes the previous night. I loved them! Crispy on the outside, but still obviously soft and creamy mashed potatoes on the inside. My husband, who is not diabetic, often makes potato pancakes for himself from his leftover (and famous) mashed potatoes. He's really quite an expert at making them. Since I choose to no longer eat white potatoes because they spike my blood sugar, I have not indulged in this delicacy for many years, but look on from afar with just a touch of envy. One day, he wondered aloud if I might be able to make "faux-tato" pancakes from the wonderful mashed cauliflower that I eat in place of potatoes. Using some leftover mashed cauliflower I just happened to have in the refrigerator, we were able to put his idea to the test...and the result was spectacular!! The taste and consistency closely matches my memory of this favorite childhood dish. The mid-Western girl in me is very happy and satisfied by this new discovery!

"Faux-tato" Pancakes!

Makes 3 large pancakes

1 cup mashed cauliflower, seasoned to your liking (see my recipe here)

1 large egg, slightly beaten

1 tablespoon ghee or coconut oil

Extra add-ins or toppings (optional): chopped chives, crumbled bacon, cooked crumbled sausage, finely chopped spinach, frozen petite peas (thawed), chopped herbs, finely chopped onions, shredded cheese, sour cream or gluten-free gravy (use these as toppings only).

1. Mix the mashed cauliflower and egg until thoroughly combined. Heat a skillet to medium heat, add ghee or oil and spoon out large dollops of the mashed cauliflower and egg mixture, and flatten slightly with the back of a spoon to form the pancakes.

2. Allow the pancakes to fry in the pan until brown and crispy. (Don't be in a hurry or try to flip the pancakes too soon or they will fall apart. This step may take several minutes. Just watch carefully and turn down the heat if the pancakes are browning too quickly.) 

3. When the first side has browned nicely and the cauliflower mixture has begun to solidify a bit, carefully turn the pancakes with a spatula and continue cooking the second side until brown and crispy.  Serve immediately.

Nutritional Information per pancake (not including any optional add-in or topping): 79 calories, 4.2 g carbohydrate (1.9 g dietary fiber, 1.8 g sugars), 5.5 g total fat (2.9 g saturated fat, 0 g trans fat), 73 mg cholesterol, 76 mg sodium, 26.6 mg calcium, 247 mg potassium, 4.3 g protein. Net carbs per serving: 2.3 grams

Recipe by Kathy Sheehan, copyright 2016

Faux Colcannon

Colcannon is a traditional Irish dish usually made with mashed potatoes and cabbage (or kale).  It can also contain other ingredients, such as leeks, onions, or chives.  It is often eaten with Irish bacon or boiled ham.  During a recent trip to Ireland, I watched my non-diabetic husband eat this comforting dish time and time again.  It was pure torture!  The traditional recipe is extremely high in carbohydrate, so far beyond my carb allowance for a meal.  I came home determined to create a low carb version with the same creamy texture and combination of flavors.  This recipe does exactly that!  Tonight, when we're eating our bangers and mash, I'll be able to join in without the guilt or the telltale blood sugar spike that is normally associated with the eating of this favorite Irish side dish.

Faux Colcannon
Makes four 3/4 cup servings

1 large head cauliflower
4 slices of bacon
2 teaspoons ghee* (or butter), divided
1/2 leek, sliced into half moons
1 cup chopped cabbage (or chopped coleslaw mix)
2 tablespoons dairy free cream cheese* (or regular)
1-4 tablespoons chicken stock*
Salt and pepper to taste

1.  Remove the outer leaves from the cauliflower and cut off florets.  Place in a steamer basket over an inch or two of water.  Cover pot and steam for 15 minutes. Turn off heat and remove cover; set aside.

2.  Meanwhile, slice bacon into 1/2-inch pieces.  Heat in a large skillet, stirring occasionally, until bacon is crispy.  Remove bacon from pan with a slotted spoon and drain on paper towels; set aside.

3.  After bacon has cooked, drain skillet of all but 1 tablespoon of the bacon fat.  Add 1 teaspoon of ghee.  Add leek, a pinch of salt and steamed cauliflower to the skillet and saute over medium-low heat, stirring frequently, for about 10 minutes or until leek is translucent and cauliflower has dried out a bit.  Place this mixture and the dairy-free cream cheese into a food processor or blender.  Add one tablespoon of chicken stock at a time to the mixture as it is processed until it reaches the consistency of mashed potatoes.  (You may need to stop the food processor or blender occasionally and stir down the mixture to incorporate all the ingredients.)  Remove this mixture to a serving bowl and set aside.

4.  Add 1 teaspoon of ghee to the skillet and, over medium heat, saute chopped cabbage until softened.  Add the cooked cabbage and crispy bacon to the cauliflower mixture and stir to combine.  Season with salt and pepper to taste.  Serve warm.

Nutritional Information per serving: 141 calories, 11.7 g carbohydrate (4.3 g dietary fiber, 4.6 g sugar), 8 g total fat (3.7 g saturated fat, 0 g trans fat), 13 mg cholesterol, 49.2 mg calcium, 560 mg potassium, 768 mg sodium, 7 g protein.  Net carbs: 7.4 grams

*Notes for those with food sensitivities: To create a lactose and casein free dish, use ghee instead of butter and a dairy-free cream cheese.  I used Daiya brand Plain Cream Cheese Style Spread which is gluten free, dairy free, nut free and soy free.  It is free of the top eight food allergens.  Also, if gluten is an issue for you, choose a chicken stock that is certified gluten free.  I used Kitchen Basics brand.

 Original recipe by Kathy Sheehan, copyright 2014

Beef & Vegetable Cottage Pie with Veggie Mash

I adore mashed potatoes!  Ever since I was a little girl, if you asked me to name my top ten favorite foods, mashed potatoes would be high on the list.  So, it's only natural that I would love Cottage Pie, a savory ground beef mixture topped with mashed potatoes.  Sadly, since my diagnosis of Type 2 diabetes, potatoes are rarely on the menu at my house.  In this wonderful recipe, the veggie mash that tops this healthy Cottage Pie can go solo as a side dish, too.  This recipe is an excellent make-ahead meal because it can be assembled and refrigerated the night before, then served the next day.  When I served this dish tonight, it got rave reviews from my family.  As my husband said, "This one is a keeper!"

Beef and Vegetable Cottage Pie with Veggie Mash
Makes 4 servings

2 teaspoons olive oil
1 large onion, chopped
8 oz. baby bella or button mushrooms, chopped
1/2 lb. lean ground beef (90% lean or higher)
8 oz. frozen chopped spinach, thawed
3 cloves garlic, chopped and divided
3 tablespoons tomato paste
1 tablespoon Worcestershire sauce
1 cup hot water
8 oz. yellow Yukon potatoes, large diced
8 oz. carrots, peeled and diced
8 oz. cauliflower florets
2 cups beef or chicken broth
2 tablespoons unsalted butter
salt and pepper to taste

1.  In a large, heavy skillet, heat the oil on medium heat and add the chopped onion.  Saute until translucent, about 5 minutes.  Add the chopped mushrooms and a little salt.  Continue to saute until the moisture is released from the mushrooms and evaporates.  Move the onion mixture to one side and add the beef to the pan.  Break onto small pieces and cook until no longer pink.  Mix together the ground beef and onion mixture, add the chopped spinach and continue cooking until most of the moisture is evaporated from the pan and beef is very well browned.  Add one clove of garlic to the pan and mix together.  Add the tomato paste, Worcestershire sauce and water to the pan and stir to deglaze the brown bits.  Continue cooking and stirring until liquid thickens into a gravy.  Season with salt and pepper to taste.  Remove from heat and set aside.

2. Place the potatoes, carrots and cauliflower into a large pot.  Add the broth and remaining garlic.  Add water until vegetables are covered.  Boil vegetables until soft and fork-tender, about 15 minutes.  Strain the cooked vegetables in a colander and allow them to sit and release steam for 5 minutes until all the excess liquid has evaporated.  Meanwhile, add the butter to the hot pot to melt.  Return the vegetables to the pot and mash well. (I suggest using a handheld mixer for a smoother mash.)  Add salt and pepper to taste.

3.  To assemble the cottage pie, first spread the beef mixture evenly into a 9" square baking pan that has been sprayed with canola oil spray.  Top beef mixture with the veggie mash and spread evenly to cover beef mixture completely. (If desired, you can refrigerate the assembled casserole for up to one day before cooking.)

4.  To cook, bake in a preheated 350-degree oven for 35-40 minutes or until heated through.  Remove from oven and allow to sit for a few minutes before serving.

Nutritional Information per serving: 294 calories, 30.4 g carbohydrates (7 g dietary fiber, 10.1 g sugars), 10.9 g total fat (5.3 g saturated fat, less than 0.1 g trans fat), 50 mg cholesterol, 817 mg sodium, 126.1 mg calcium, 1180 mg potassium, 18.4 g protein.

Recipe by Kathy Sheehan, copyright 2013.

How does this recipe compare with traditional Cottage Pie?  This recipe is considerably less in calories, carbs and fat, plus it contains two servings of vegetables!  For comparison, the nutritional information for the same size serving of traditional Cottage Pie is an astonishing 546 calories, 36 g carbohydrate, 34.5 g total fat, 16.5 g sat. fat, 6 g fiber and 27 g protein.