Using Cauliflower Instead of Past and Potatoes

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Using Cauliflower Instead of Past and Potatoes

 

Here are some great recipes to up the protein without eating more meat

and reduce the simple carbs in our diet. Enjoy!

 

 

Cauliflower Puree a.k.a. “Fautatoes”

 

This is a wonderful substitute for mashed potatoes if you want

something to put sour cream on.

Frozen cauliflower works well with this recipe too.

 

1 head fresh (or 1 ½ pound frozen cauliflower)

4 tablespoons of butter

Salt and pepper

 

 

Steam or

microwave the cauliflower until it is soft.

 

 

 

Drain it

thoroughly, and put it through the blender or food processor until it’s

well pureed. Add butter and salt and pepper to taste.

 

 

Yield: 6 generous servings, each with 5 grams or carbs and 2 grams of

fiber for a total of 3 grams of usable carbs and 2 grams of protein.

 

Fauxtatoes Deluxe

 

1 large head cauliflower

1/3 C cream

4 ounces cream cheese

1 T butter

Salt and pepper

 

 

Simmer the

cauliflower in water with the cream added to it. (This keeps the

cauliflower sweet and prevents it from turning an unappetizing gray color.)

When the cauliflower is very soft, drain thoroughly.

 

 

 

Put the

still-warm cauliflower in a food processor with the cream cheese, butter

and salt and pepper to taste, and process until smooth. (You may have to

do this in more than one batch.)

 

 

Yield: 6 generous servings, each with 6 grams of carbs and 2 grams of

fiber, for a total of 4 grams of usable carbs and 4 grams of protein.

 

**Give your fauxtatoes a little zing by adding to cloves of sliced

garlic to the cooking water or some roasted garlic to the food processor when

blending the cauliflower with the other ingredients. Each clove of garlic added

will add just 1 gram of carbs to the carb count of the batch.

Fauxtatoes Deluxe was made up by Adele Hite of North Carolina; and this

is her other recipe:

 

Low-Carb Shrimp and Grits

 

1 recipe Fauxtatoes Deluxe

4 ounces cream cheese

1 C of white cheddar cheese

1 C of grated Parmesan Cheese

1 tsp black pepper

 

 

Shrimp

 

2 T butter

2 ounces of chopped bacon

1 C sliced mushrooms

2 C sliced mushrooms

2 ounces very thinly sliced oil-packed sun-dried tomatoes (about 4

tomatoes)

2 tsp of lemon juice

½ C dry white wine

½ pound peeled, deveined

shrimp

½ C chopped green onions

 

 

Combined the

Fauxtatoes, cream cheese, Cheddar, Parmesan, and black pepper in a

saucepan. Stir over low heat until smooth.

 

 

 

Put the

butter in a skillet, and add the chopped bacon. Brown the bacon slightly,

and add the mushrooms, tomatoes, lemon juice, garlic, and wine. Simmer

until the mushrooms are cooked.

 

 

 

Add the

shrimp, and cook until they’re just done. Toss with green onions, and

serve over “grits”.

 

 

Yield: 5 servings, each with about 18 grams of carbs and 5 grams of

fiber, for a total of 13 usable carbs and 33 grams of protein.

 

**Cheese grits by themselves as a side dish yields 6 servings, each

with 7 grams of carbs and 2 grams of fiber, for a total of 5 grams of usable

carbs and 15 grams of protein.

 

 

Cauliflower Rice

 

½ head cauliflowrer

 

Simply put the cauliflower through your food processor using the

shredding blade. This gives the cauliflower a texture that’s remarkably similar

to rice. You can steam, microwave, or even sauté it in butter. Whatever you do,

though, don’t over cook it!

 

Yield: About 3 cups, or 3 servings, each with 5 grams of carbs and 2

grams of fiber, for a total of 3 grams of usable carbs, and 2 grams of protein.

 

 

 

Cauliflower Rice Deluxe

 

3 C Cauliflower Rice

¼ C wild rice

¾ C water

 

 

Cook your

cauliflower rice as desired, taking care not to cook it into mushiness,

but just until it is tender.

 

 

 

Put the wild

rice and water in sauce pan, cover it, and set it on a burner on lowest

heat until all the water is gone (at least one half hour, maybe a bit

more).

 

 

 

Tossed

together the cooked cauliflower rice and wild rice, and season as desired.

 

 

Yield: 4 cups, or 8 servings, each with 6 grams of carbs and 1 gram of

fiber, for a total of 5 grams of usable carbs and 2 grams of protein.

 

 

Company Dinner Rice

 

1 small onion, chopped

1 stick butter, melted

4 C cauliflower rice deluxe

6 strips bacon, cooked until crisp, and crumbled

¼ tsp salt or vege-salt

1/4 tsp pepper

½ C grated Parmesan Cheese

 

Saute the onion in the butter until it’s golden and limp. Tossed the

cauliflower rice deluxe with the sautéed onion and the bacon, salt, pepper, and

cheese. Serve.

 

Yield: 8 servings, each with 8 grams of carbs and 2 grams of fiber, for

a total of 6 grams of usable carbs and 5 grams of protein.