ESPEven if you are not on a strict no-carb diet, reducing the number of carbohydrates you consume can offer many health benefits. Too many carbs, especially refined and sugary ones, can be bad for kidneys, increasing risk for kidney disease, particularly when paired with metabolic issues like diabetes, obesity, and high blood pressure, by causing inflammation, oxidative stress, and blood sugar spikes;
however, complex carbs from whole foods are important for energy, so the type and amount matter, requiring a balanced diet.
Mashed potatoes are a favorite side dish, but they are also notoriously high in carbs. Here’s an alternative that is much lower in carbs and offers the same flavor and texture:
Cauliflower Mashed
Ingredients
2 heads of cauliflower*
1/2 cup grated cheddar cheese (about 2.5 ounces by weight)
1/4 cup sour cream
2 tbsp butter softened
1/2 tsp salt or to taste
1/8 tsp black pepper or to taste
2 tbsp chopped chives optional
Instructions
• Cut the cauliflower heads down into florets, then steam or boil for about 8-10 minutes, until completely fork tender and soft.
• Let the cauliflower drain and cool, then squeeze in a kitchen towel to remove most of the water in the cauliflower.
• For a chunkier cauliflower mash, mix the cauliflower with the remaining ingredients by hand.
• For a smoother texture, puree the squeezed cauliflower in a food processor with everything but the chives, for about one minute, until smooth.
• Mix in the chives if desired or simply sprinkle on top to garnish. Enjoy!
