We are starting a recipe review :) All of the recipes are “low carb” and excellent choices for our friends with diabetes, high blood pressure, high cholesterol, arthritis, gout, acid reflux, celiac disease or gluten intolerance, etc…or just simply because they are good for you!
Recipe Credit: www.wellnessmama.com 2013
You need per person/serving. FN= Family Number
• 1/2 pounds of ground beef, turkey or other meat (xFN)
• 1/2 heads of cauliflower or 1/2-1 bag of frozen cauliflower (xFN)
• 1 bag of frozen mixed veggies (no corn! It’s not a veggie (it’s a starch!) per family or veggies like
carrots and peas for filling.
• 1/2 onion (xFN)
• 1 egg per every 3-4 people
• Seasonings to taste (I used 1 tablespoon natural beef bouillon, and a teaspoon each of
basil, garlic, salt, pepper, oregano and a little cayenne)
• 1 Tablespoon of butter (xFN)
• 2 ounces of cream cheese (optional) (xFN- 1 package per family of 4)
• Cheese to top (optional)
What to do:
1. Brown meat in large skillet and season to taste when cooked. Set aside.
2. Saute diced onion in skillet until somewhat soft (add a little butter if needed). Set aside with
3. Pour mixed veggies in the skillet to heat on low heat and in the meantime…
4. In large pot, boil several cups of water. Add cauliflower, cover, and cook until soft enough to
5. Remove the pot from the heat, pour off the water, and add butter and cream cheese to the pot.
6. Add spices and mash. (I use an immersion blender to make it really smooth)
7. Mixed veggies should be cooked by now.
8. Mix the meat, onions mixed veggies, raw egg and any additional seasonings and put in
bottom of a baking dish. (for a family of 4, you will need a 9×13 or larger)
9. Spread mashed cauliflower mixture over it until smooth.
10. Bake at 350 for approximately 30 minutes.
11. Add cheese and bake 5 additional minutes (optional).
12. Serve warm (or reheat later as it re-heats very well!)
Review: This was awesome and my husband didn’t even know I used cauliflower instead of potatoes :) (he just kept saying this feels healthy haha). Do not use “low fat” dairy products. When they take fat out of things, they put something else in to add taste and it is usually carbs which then break down into sugar. Use the regular stuff. Use REAL butter, no margarine! I used a hand mixer to make cauliflower potatoes. This freezes and reheats very well so consider making 2-3 dishes and freezing for those crazy days/ weeks you don’t have time to cook. I made this on the weekend and then ate the next Thursday!