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Clean Program
Balance your Blood Sugar with this New Thanksgiving Favorite

Balance your Blood Sugar with this New Thanksgiving Favorite

Learn how to make creamy cauliflower mash, a low-carb, nutrient-rich alternative to traditional mashed potatoes. This easy recipe offers a lighter option perfect for holiday meals or any healthy dinner!
cauliflower mash

It would be rare to find a Thanksgiving spread without mashed potatoes. While potatoes themselves can be a healthy part of our diet, the standard mashed potato recipe is full of inflammation-causing dairy and low-quality fats. For this 21-Day cleanse-approved version, we’ve replaced the traditional white potato to make a cauliflower mash for a lighter texture and a gentler effect on our blood sugar.

Why Choose Cauliflower Mash Over Mashed Potatoes? 

It may seem like an extreme change to remove the potato from this beloved classic, and we think you’ll be surprised at the creaminess and fluffiness of this cauliflower version. We didn’t miss the potatoes when we taste-tested this version. Still, if you have very picky eaters or just can’t say goodbye entirely to your potatoes, we suggest using 1/2 potatoes and 1/2 cauliflower. The ingredients will make this version a cleaner choice regardless of the base vegetable chosen.

Understanding the Glycemic Index and Cauliflower's Benefits 

The glycemic index measures how different foods will affect blood sugar. The higher foods fall on this index, the more they typically raise blood sugar. Of course, this is not the only factor determining a food’s health benefits – micronutrients, phytonutrients, and personal toxic triggers, which are all essential qualities to consider when choosing the best foods for you. However, choosing foods lower on the glycemic scale can help you regulate your blood sugar and keep us healthy in the long run. When choosing foods that are more likely to raise blood sugar (like white potatoes), it’s important to pair them with healthy fats and high-quality protein to slow their digestion. In this cauliflower mash, we paired it with vegan-friendly fats so we won’t experience a spike in our blood sugar (or a food coma) from this dish.

Why Cauliflower Mash is Great for Digestion and Detox 

Pairing the turkey with vegetables like cauliflower and leafy greens will increase our nutrient intake during holiday feasting. Plus, this ensures that we leave dinner without the bloating, sleepiness, or too-full feeling customarily associated with Thanksgiving.

Cauliflower specifically is high in fiber, which will help move our food through your system and assist in smooth digestion. It’s also rich in antioxidants to protect us against cell damage. This time of year can lead to less movement due to colder weather, stressful holiday preparation, and poor food choices – all putting us at risk for cell damage and a decline in our health. Sneaking in plant-sourced antioxidants, micronutrients, and digestive enzymes can help keep us on track this fall.

Cauliflower Mash Recipe

Ingredients:

  • 2 medium heads cauliflower (about 2 pounds total once trimmed)
  • 1/4 cup olive oil, plus more for baking
  • 3 tablespoons coconut cream
  • 1/2 teaspoon onion powder
  • 4-5 cloves roasted garlic
  • 3-5 tablespoons chives thinly sliced, plus more for serving
  • salt and pepper to taste

Directions :

Step 1: Preheat the oven to 400. Slice off the top of an entire garlic bulb, exposing each clove slightly. Drizzle olive oil, coating the bulb thoroughly. Wrap garlic bulb in foil and bake for 30-40 minutes, or until garlic is soft. Once finished baking, set aside to cool.

cauliflower mash garlic
Step 2: While garlic is roasting, prepare cauliflower. Cut cauliflower into large chunks and remove excessive stems. Place 1 inch of water in a large pot and bring to a boil. Place cauliflower in a double steamer and steam for 10-12 minutes, or until easily pierced with a fork.
cauliflower heads in strainer
Step 3: Place cooked cauliflower in a food processor. Add olive oil, coconut cream, onion powder, roasted garlic (you can squeeze the bulb of garlic and the cloves will easily come out), plus salt and pepper to taste. Pulse the food processor until cauliflower is combined with other ingredients and has a creamy texture.
cauliflower in a food processor
Step 4: Preheat the oven to 350 degrees. Pour cauliflower into a mixing bowl and combine by hand with thinly sliced chives.
chives on a cutting board
Step 5: Transfer mixture to a baking dish and drizzle with olive oil.
cauliflower mash drizzled with olive oil
Step 6: Bake for 30-35 minutes, or until cauliflower is heated through and lightly browned on top.
cauliflower mash in a dish

Time-saving tip: You can complete this recipe through mixing all ingredients a few days before you’re ready to serve, then bake right before serving.

Tips for Perfect Cauliflower Mash

  • Avoid Overcooking: Too much water can make the mash soupy. Drain well if you boil the cauliflower.
  • Use a High-Powered Blender: For the smoothest texture, a food processor or high-speed blender works best.
  • Add Herbs and Spices: Fresh herbs, garlic powder, or a dash of smoked paprika add depth to the flavor.

Enjoy More Delicious Recipes with Clean Program

Looking to embrace a healthier lifestyle? Clean Program offers recipes and cleanses designed to help you feel your best. Try our 21-day Detox Program or explore our blog for more nutrient-packed, easy-to-make recipes like this cauliflower mash. Start your wellness journey today and feel the difference!

Recipe and photography by Kaitlyn Noble

 

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