Favorite Recipes - Cauliflower Mac & Cheese or Mash - Keto Friendly

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Almost two years ago I discovered this cheesy cauliflower dish and have tweaked it to be just how I like it. (It is great for anyone following a ketogenic diet too.) You can substitute the type of cheeses or cream. For cauliflower mac & cheese it can be cut up in small pieces. To make a mash, it can be blended to be more of a pureed consistency so have fun making it your own.

Benefits of cauliflower...

*Disclaimer: I am not a doctor and the following information for the health benefits of cauliflower is for your information only. If you have any allergies or dietary issues please consult a qualified practitioner.

Cauliflower is low in calories but high in nutrients, some of all our daily requirements, and is filling. A 1 cup serving contains: (Percentages have been rounded off.)

3 grams fibre (10% of Required Daily Intake) * Helps reduce inflammation, promotes digestion health, reduces risk of heart disease, cancer and diabetes.
Vitamin C (75% of RDI) *Antioxidant protects from harmful free radicals and inflammation.
Vitamin K (20% of RDI)
Folate (15% of RDI)
Vitamin B6 (10% of RDI)
Pantothenic acid (5% of RDI)
Manganese (5% of RDI)
Magnesium (5% of RDI)
Phosphorous (5% of RDI)
Choline (10% of RDI) * Helps maintain cell membranes, synthesizing DNA and supporting metabolism. Reduces risk of liver & heart disease and Alzheimer’s.
Sulforaphane (antioxidants) *Helps prevent colon, prostate and breast cancer, leukemia, pancreatic cancer and melanoma. Also helps reduce high blood pressure.

Ingredients for cheesy cauliflower dishes...

Head of cabbage chopped into small florets (or 2 cups frozen).
1 Clove of garlic
1 Cup cream. (I use half and half, but you use the type you like.)
1/3 Cup cream cheese.
1 1/2 Cups shredded cheese. (This is where you can have some fun – cheddar, mozzarella- jalapeno anyone? Mix it up.)
1/2 cup grated Parmesan cheese.
1/4 teaspoon ground pepper.
1 teaspoon salt, divided.
1 Tablespoon olive oil or 2 Tablespoons butter.

First Steps...

Preheat oven to 400 degrees. Obviously, if you are not using frozen, you will need to cut the cauliflower in small florets. Bring a large pot of water to a boil and add 1/2 teaspoon salt. Carefully drop cauliflower florets in water and cook for 5 minutes. While the cauliflower is boiling, I like to grate all my cheese next so it is ready to go.

Next Steps...

In a large skillet on medium heat, heat the olive oil or butter and cook crushed garlic until soft, approximately 2 minutes. Add cream and bring to a simmer. Then whisk in cream cheese until smooth. Add the cheddar, mozzarella or other cheeses and stir until melted, then remove from heat and add cauliflower florets to the mixture.

*The only difference between cauliflower mash and cauliflower mac & cheese is the cauliflower is blended to a puree consistency for the mash. If that is what you are going for, do that now.