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Keto Creamy Mashed Cauliflower and Gravy

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Keto Creamy Mashed Cauliflower and Gravy is a family favorite and makes a wonderful addition to any holiday table. The goal is to make every dish healthier, and that's precisely what we've done with this meal!

Keto and Intestinal Problems:


Keto dieters email me daily complaining about the intestinal problems they face when reducing carbohydrates. These problems can include constipation and diarrhea. These symptoms can happen to anybody at some point, but those who follow a low-carb diet are especially prone.

Most commonly, dieters will experience diarrhea during the early days of induction. This is a result of the body getting rid of excess carbohydrates. It also marks the beginning of the ketosis process. Experiencing diarrhea at the beginning of the diet can potentially be a good thing. It indicates that you are on the road to becoming a fat-burning machine.

Constipation is a side effect of lack of fiber in the low carb diet. Whole grains, legumes, and fruit are the usual sources of dietary fiber, and they are all restricted on keto during the initial phases.

However, you shouldn't be scared off from the low-carb way of life because of these issues. There are simple solutions that can prevent and help with these symptoms and allow you to continue with staying on the diet plan.

The first tip is to make sure to include the proper amount of low-carb vegetables in your daily diet. In the induction phase, you can eat up to 20 grams of carbohydrates per day. This is roughly equal to 3 cups of salad vegetables. Some people are tempted to use their carbohydrate grams on cheese or artificially sweetened soda. Eating acceptable vegetables is a vital part of maintaining intestinal health while following the Keto plan. It's also important to drink a minimum of 8 eight-ounce glasses of water per day and get exercise. Both of these steps can help with intestinal programs.

If you are experiencing constipation specifically, then there are many methods for relief. When you switch from a diet full of processed and refined sugar products, your body will need some time to adjust to this new way of eating. Youll need to make sure to up your fiber intake with acceptable vegetables and fruits (certain fruits are allowed after the initial induction phase). You can also try a fiber supplement like sugar-free Metamucil.

Make sure you are eating enough fats and oils. Constipation can be a result of too little fat in your diet. Adding a tablespoon of olive oil or flax oil to salads or other vegetables can help your intestinal health. Also, try to incorporate a variety of vegetables in your salad. Pale iceberg lettuce does not have much fiber in it. Try dark green lettuces or have a serving of dark green steamed veggies (broccoli, asparagus or spinach are good choices).

If these tips don't work, try cutting out all salt from your diet for a couple of days. This includes pickles, mustard, diet soda, ham, bacon, and bottled salad dressing. This will decrease your fluid retention and sometimes helps with bowel movements.

Diarrhea should not be a problem after the first week of the Induction plan. However, on rare occasion, it does persist longer. First, analyze your diet. If you are eating low carb protein bars or other sugar-free products, eliminate them. They may contain sweeteners like glycerine, sorbitol, and maltitol, which are known to cause diarrhea and gas. Homemade low carb desserts may also be a cause of problems. Most of them use maltodextrin, an artificial sweetener used in baking. Maltodextrin is made from corn and can cause problems for some people.

If you are not used to eating raw vegetables every day, this may be a cause of diarrhea. Understand that your body will adjust to the vegetables and the intestinal side effects wonít last forever. Make sure you are chewing your raw vegetables thoroughly. Also, using lightly steamed vegetables rather than raw can be a solution to this problem.

Intestinal problems are common during the first portion of the Keto diet. Keep in mind, however, that these problems will go away within the first few weeks of the new way of eating. If the problems persist, try the previously mentioned tips to get relief.

Remember always talk to a medical professional before starting a diet and if you have any issues while you are on a diet.

Keto Creamy Mashed Cauliflower and Gravy:

Did you know that some people hate cauliflower? If you love it, you may find it hard to believe, but it's true, and it's written in our DNA. Much like thinking cilantro tastes like soap, people who don't like cauliflower tend to detest the taste because to them it's super bitter. Before I did my DNA nutrition profile, I honestly thought my husband (who hates cauliflower) was just being a pain in the butt, but it looks like there is a scientific reason he doesn't enjoy cauliflower, Brussels sprouts, or cabbage! Who knew?!  For those weirdos, you can make something a little less bitter like Keto Bacon-Wrapped Parmesan Asparagus Bundles

This is also interesting considering parents often force kids to eat foods they don't like because we think they are "picky" when in actuality we may be torturing their taste buds! 

Keto Creamy Mashed Cauliflower and Gravy Ingredients:


Makes five servings
4 Net carbs/serving

For the cauliflower:

1 Medium head cauliflower
2 tsp. Minced garlic
2 Tbsp. Butter
1/4 C. Heavy whipping cream
2 Tbsp. Freshly chopped parsley
Salt and pepper to taste

For the gravy:

1 C. Meat drippings
1/4 C. Heavy whipping cream
1 Tbsp. Fresh rosemary
1 Tbsp. Fresh oregano
2 Tbsp. Butter
1 tsp. Minced garlic
Salt and pepper to taste

Keto Creamy Mashed Cauliflower and Gravy Directions:


1. Chop the head of cauliflower into florets. Place the florets and the minced garlic into a steamer pot, and steam for 5-8 minutes until starting to get tender.


2. Place the steamed cauliflower and garlic into a food processor or blender along with the butter, heavy whipping cream, chopped parsley, and salt and pepper to taste. Blend until smooth and creamy.

3. In a skillet over medium-high heat, add the cup of meat drippings. This can be from any meat you have recently cooked.

4. Add in the butter, and stir until melted.

5. Mix in the oregano, rosemary, minced garlic, heavy whipping cream, and salt and pepper to taste. Continue to cook the gravy down until it thickens.
6. Serve the creamy cauliflower with a generous helping of the sauce on top.

Yield: 5 Servings

Keto Creamy Mashed Cauliflower and Gravy

Keto Creamy Mashed Cauliflower and Gravy

Keto Creamy Mashed Cauliflower and Gravy is a family favorite and makes a wonderful addition to any holiday table. The goal is to make every dish healthier, and that's precisely what we've done with this meal!

Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes

Ingredients

  • For the cauliflower:
  • 1 Medium head cauliflower
  • 2 tsp. Minced garlic
  • 2 Tbsp. Butter
  • 1/4 C. Heavy whipping cream
  • 2 Tbsp. Freshly chopped parsley
  • Salt and pepper to taste
  • For the gravy:
  • 1 C. Meat drippings
  • 1/4 C. Heavy whipping cream
  • 1 Tbsp. Fresh rosemary
  • 1 Tbsp. Fresh oregano
  • 2 Tbsp. Butter
  • 1 tsp. Minced garlic
  • Salt and pepper to taste

Instructions

    1. Chop the head of cauliflower into florets. Place the florets and the minced garlic into a steamer pot, and steam for 5-8 minutes until starting to get tender.

    2. Place the steamed cauliflower and garlic into a food processor or blender along with the butter, heavy whipping cream, chopped parsley and salt and pepper to taste. Blend until smooth and creamy.

    3. In a skillet over medium-high heat, add the cup of meat drippings. This can be from any kind of meat you have recently cooked.

    4. Add in the butter, and stir until melted.

    5. Mix in the oregano, rosemary, minced garlic, heavy whipping cream and salt and pepper to taste. Continue to cook the gravy down until it thickens.

    6. Serve the creamy cauliflower with a generous helping of the gravy on top.

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Nutrition Information:

Yield: 5 Serving Size: 1
Amount Per Serving: Calories: 256Total Fat: 22gSaturated Fat: 13gTrans Fat: 1gUnsaturated Fat: 7gCholesterol: 76mgSodium: 235mgNet Carbohydrates: 3gFiber: 3gProtein: 11g

Are you making this Keto Creamy Mashed Cauliflower and Gravy for your holiday table? If so be sure to check out these keto holiday recipes! We believe our Keto Pecan Pie will win you some major points this holiday season! 

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Vickie Louise

Sunday 25th of August 2019

This keto cauliflower mash looks like it might actually be pretty awesome. I'm planning to try it tonight with my Sunday roast. Fingers crossed I don't mess it up (and yes, I can mess up the easiest of recipes).