Low Histamine Cauliflower Mash with Kale
Low Histamine Cauliflower Mash with Kale is inspired by colcannon. This comfort food makes a great alternative to mashed potatoes that you can add to any feast or weeknight meal.
Equipment
- Sharp Knife
- Large Pot with Lid
Ingredients
- 1 Medium Cauliflower Head 2 pounds, chopped (about 8 cups)
- 2 Tablespoons Kasandrino’s Olive Oil
- 1 Tablespoon Fresh Garlic Cloves minced
- ½ cup Let's Do Organic Coconut Cream plus 2 Tablespoons, divided
- ½ cup Yellow Onion diced
- 1 teaspoon Redmond Real Salt divided
- 2 cups Organic Kale tightly packed and finely chopped
- 1 teaspoon Fresh Organic Chives
* See notes for low salicylate option swaps
Instructions
- Start by steaming the cauliflower. Add enough water to a large pot so that it comes ever so slightly below the holes in the steamer basket. Bring water to a boil. Add your cauliflower and cover. Steam about 20 minutes or until tender. (There will still be some tooth to it, but it should be fork tender.)
- Meanwhile, in a small skillet over medium heat, add the olive oil, garlic, and salt and sauté until fragrant, about 1 minute.
- Add the kale to the garlic and sauté until tender. About 2 minutes. Transfer to a bowl and set aside.
- In the same skillet, add ½ cup of coconut cream, ½ teaspoon salt, and the onion. Cook over medium heat until onions are tender (about 6 minutes). Remove from heat and set aside.
- When the cauliflower is tender, thoroughly drain the water and transfer the cauliflower to a food processor along with 2 Tablespoons of coconut cream and remaining ½ teaspoon of salt. Pulse slowly to avoid over-processing. You want a mashed potato-like consistency, not runny. There will be some texture to the cauliflower, it won’t be totally smooth like mashed potatoes.
- Transfer the mashed cauliflower to a large bowl and stir in the garlic kale mixture as well as the onion mixture. Stir to combine.
- Top with chives.
Notes
You can make this recipe without the kale for a simple cauliflower mash.
Low Salicylate Option - you can make this recipe low salicylate if you:
- Replace 2 Tablespoons of Olive Oil with 2 Tablespoons Ghee
- Replace ½ cup + 2 Tablespoons Coconut Cream with ½ cup + 2 Tablespoons of Grass Fed Cream or Whole Milk
- Replace 2 cups Kale with 2 cups of Cabbage
Nutrition
Nutrition Facts
Low Histamine Cauliflower Mash with Kale
Serving Size
297 g
Amount per Serving
Calories
253
% Daily Value*
Fat
20.49
g
32
%
Saturated Fat
12.78
g
80
%
Trans Fat
0.003
g
Polyunsaturated Fat
0.96
g
Monounsaturated Fat
5.56
g
Sodium
655
mg
28
%
Potassium
870
mg
25
%
Carbohydrates
16.52
g
6
%
Fiber
5.9
g
25
%
Sugar
5.15
g
6
%
Protein
6.36
g
13
%
Vitamin A
811
IU
16
%
Vitamin C
121.8
mg
148
%
Calcium
74
mg
7
%
Iron
2.04
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Let us know how it was in the comments below!