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Dr. Myatt Approved "Mashed Potatoes"

This simple recipe is perfect for those low-carb, ketogenic, Myatt Diet dieters who crave something like mashed potatoes for variety and to "fill up" on."

Maybe because it is so simple and it is human nature to expect it to be complicated we occasionally have people that have trouble figuring it out.

So, here in words and pictures is our recipe for mashed potatoes made from cauliflower. It is very simple – do not try to make it complicated. There are only 3 ingredients: cauliflower, butter, and salt.

You will need:

  • a stick blender
  • a tall pitcher to blend in
  • a covered microwaveable dish or bowl to cook / steam the cauliflower
  • a microwave oven (or steam cook it on your stove-top)
  • a large cauliflower
  • a tablespoon of butter and a teaspoon of fine sea salt.

How to do it:

  1. Get a big cauliflower.
  2. Trim away the leaves and stem.
  3. Put it into a microwave-safe bowl with a snug lid and cut it up so the lid will fit.
  4. Add a splash of water – about a quarter of a cup – to make steam.
  5. Place in the microwave and cook on high until the cauliflower is soft to a fork. Our microwave takes about 20 minutes to do this. (or steam on the stove-top until soft)
  6. Put the cooked cauliflower into a tall pitcher.
  7. Add a tablespoon or so of butter (NOT margarine!)
  8. Add a teaspoon of salt – sea salt is best. The dirty looking salt is better than the bleached pure white salt.
  9. Using an electric hand blender (AKA “stick blender) blend the cauliflower very well, until very smooth with no lumps. This might take a few minutes.
  10. Serve and eat just like mashed potatoes.


Here is a picture of the pitcher and the blender that I use – the pitcher is cheap plastic – but it is tall and fairly narrow – this will help to keep things from splattering when you blend.

Do NOT try to blend in a low bowl – that will be very messy!

Our blender is a cheap single-speed Braun – they can be had very inexpensively at WalMart, Target, and other department stores:

Pitcher and blender

Trim away the leaves and hard stem

Cauliflower trimmed

Here is the cauliflower chopped up to fit into a simple glass cooking bowl with a lid – nothing fancy. Add a quarter cup water to steam.

Cauli chopped in bowl

Put the lid on, and place into the microwave - about 20 minutes on high in our microwave.

Worried about microwave cooking? Don't be - read about it here: Microwave Oven Safety - A Special Investigative Report

Or, steam until soft on the stovetop.

Cauli Into Micro

Once cooked (soft to a fork) just dump the cooked cauliflower into the pitcher, add butter and salt, and start blending.

Cooked and into pitcher

In a few minutes (about 5 minutes of blending with our little stick blender) it will be nice and smooth, with no lumps - just like mashed potatoes!

Blended in the pitcher

Then put it into a bowl and serve it.

Try not telling anyone that it is cauliflower and not potato - many people will never know the difference and will just think that it's delicious!

Add a little butter and salt to taste and enjoy!

Most gravy is high carbohydrate as it is thickened with flour or starch or both. Butter is your friend - a true health food! If you find a "low carb" gravy be sure to read the label carefully - things are not always what they seem!

Margarine is nasty – it is chemically modified vegetable oil that is very inflammatory.

Caulitatoes ready to serve


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