Cauliflower Sweet Potato Puree

Name: Cauliflower Sweet Potato Puree
Prep time: 20 min
Cook time: 35 min
Total time: 55 min
Ingredients: 1 head cauliflower (cut into florets); 1 sweet potato (cooked*); 1 egg (beaten); ¼ tsp salt; 1 pinch pepper (or to taste); 2 tbsp soy milk (or skim milk)

5 from 1 vote

Enjoy this lower-carb alternative that has all the flavour and satisfaction as a classic mash!

Save Pin Print

Preparation Level Intermediate

Servings 8

Preparation 20

Cook 35

Total 55

Why Diabetes Friendly?

Low Glycemic Index Ingredients: Both cauliflower and sweet potatoes are excellent for blood sugar control due to their low to medium glycemic index values.
High in Fiber: The high fiber content helps in slowing down the digestion process, which prevents spikes in blood sugar levels.
Nutrient-Rich: Cauliflower and sweet potatoes are rich in vitamins and minerals, such as vitamin C, potassium, and beta-carotene, supporting overall health.
Low in Calories: This dish provides a creamy, satisfying side without the high calorie count associated with traditional purees made with starchy vegetables and heavy cream.

Ingredients

▢ cauliflower (cut into florets) 1 head
▢ sweet potato (cooked*) 1
▢ egg (beaten) 1
▢ salt ¼ tsp
▢ pepper (or to taste) 1 pinch
▢ soy milk (or skim milk) 2 tbsp

Cooking Tips

Achieving Smooth Puree: For an ultra-smooth texture, ensure the cauliflower and sweet potato are very soft before pureeing. A high-powered blender can also be used for a smoother consistency.
Flavor Enhancement: Consider adding a pinch of nutmeg or cinnamon to complement the sweet potato and add depth to the dish's flavor profile.
Consistency Adjustments: If the puree is too thick, add a little more milk until you reach your desired consistency. Be careful not to overdo it to avoid a runny texture.
Reheating: If the puree is made in advance and refrigerated, it may thicken. Gently reheat it in the oven or on the stove, adding a bit more milk if necessary to regain a creamy texture.

Instructions

Preheat oven to 350°F.
Cook the cauliflower florets in boiling salted water until very soft (mushy), about 15 minutes. Drain and put the cooked cauliflower back in the pot. Heat the pot to med high heat and toss the cauliflower around a few times, so that the residual liquid will evaporate.
1 head cauliflower
In the bowl of a food processor, puree the cauliflower and sweet potato together. Add the milk (dairy or soy) and egg. Puree until smooth. Season with salt and pepper. Mix again. If your food processor is too small, you may need to do this in batches. Transfer mixture to an oven proof casserole dish and reheat or re-cook in oven for 30 minutes before serving.
1 sweet potato, 1 egg, ¼ tsp salt, 1 pinch pepper, 2 tbsp soy milk

Notes

*to cook the sweet potato, poke the sweet potato all over with the prongs of a fork, then either cook in the microwave for about 10 minutes OR cook in a 400ºF oven for one hour. This step can be done up to two days in advance.

Tip: This puree can be prepared a day in advance, covered, refrigerated and reheated in the oven uncovered for 40 minutes at 350ºF.

FAQ

Q: Can I use another type of milk instead of soy or skim milk?
- A: Yes, any milk, including almond, oat, or cashew milk, can be used depending on dietary needs or preferences.
Q: Is it possible to make this without an egg?
- A: Yes, for a vegan version, you can omit the egg. The egg adds richness and helps bind the puree, but the dish can still be enjoyable without it. A tablespoon of flaxseed meal mixed with three tablespoons of water can be used as a vegan binding agent if desired.
Q: Can I freeze the puree?
- A: Yes, the puree can be frozen. Cool it completely, transfer it to a freezer-safe container, and freeze. Thaw in the refrigerator overnight and reheat in the oven or on the stove, adding a bit of milk to adjust consistency if needed.
Q: How can I add more protein to this dish?
- A: For additional protein, consider stirring in some cooked, pureed lentils or chickpeas into the mix. These can enhance the nutritional profile without significantly altering the flavor.

Nutrition

Per serving

Calories: 51.8kcal

Carbohydrates: 9.4g

Fiber: 2.3g

Sugar: 2.7g

Fat: 0.8g

Saturated Fat: 0.3g

Trans Fat: 0.003g

Protein: 2.6g

Nutrition Facts

Cauliflower Sweet Potato Puree

Amount per Serving

Calories

51.8

% Daily Value*

Fat

0.8

Saturated Fat

0.3

Trans Fat

0.003

Cholesterol

20.5

Sodium

119.5

Potassium

323

Carbohydrates

9.4

Fiber

2.3

Sugar

2.7

Protein

2.6

Vitamin C

35.6

Vitamin D

0.2

µg

Calcium

32.7

Iron

0.6

Magnesium

18.5

Zinc

0.4

* Percent Daily Values are based on a 2000 calorie diet.

Cauliflower Sweet Potato Puree

Why Diabetes Friendly?

Ingredients

Cooking Tips

Instructions

Notes

FAQ

Nutrition

Per serving

Categories

Leave a Reply Cancel reply

Other Side Dish recipes