Creamy Keto Mash - PCOS-Friendly Recipe
Nutrition per Serving
Key PCOS-Friendly Ingredients: Cauliflower is a low-carb cruciferous vegetable that supports detoxification. Garlic is supports cardiovascular health and has anti-inflammatory properties. Onion is contain quercetin, a natural anti-inflammatory.
Baking and roasting are excellent cooking methods for PCOS-friendly meals as they require minimal added fat while developing deep flavors. This recipe pairs well with a side of leafy greens or a simple mixed salad to add extra fiber and micronutrients to your snack.
Ingredients
- 1 large cauliflower (700 g / 1.5 lb / 24.7 oz)
- 1 small white onion (70 g / 2.5 oz)
- 2 cloves garlic
- ¼ cup ghee, butter or lard 4 tbsp for topping (110 g / 3.9 oz)
- ½ tsp salt or more to taste (I like pink Himalayan)
- freshly ground black pepper
- optionally: ½ cup cream cheese or soured cream
Instructions
- Wash the cauliflower and cut into smaller florets. Place on a steaming rack inside a pot filled with ~ 2 inches of water. Bring to a boil and cook for about 10 minutes. Do not overcook.
- You can also bake the cauliflower in the oven. To do so, preheat the oven to 225 C / 450 F. Place the florets on a baking tray and transfer into the oven. Bake for about 20 minutes. This is a fool-proof method for those who get watery mash. However, if you steam (not boil) your cauliflower, you shouldn't get watery mash.
- Heat a pan greased with 2 tablespoons of the ghee and add chopped onion and garlic.
- Cook for about 5 minutes until slightly browned. Keep stirring to prevent burning and take off the heat.
- Place the cooked cauliflower into a blender and add the cooked onion and another 2 tablespoons of butter or ghee. Pulse until smooth and creamy. I'm using my Kenwood mixer with a blender attachment.
- For an even creamier texture, add soured cream or cream cheese (or skip for dairy-free).
- Place in a serving bowl and add more ghee or butter on top. Enjoy!
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Creamy Keto Mash contribute to your health goals:
- Cauliflower: Contains compounds that help balance estrogen levels
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Onion: Support cardiovascular health and blood sugar regulation
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing anti-inflammatory spices that target the chronic inflammation underlying PCOS, and nutrient-dense vegetables that provide essential vitamins and minerals for metabolic health. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Creamy Keto Mash can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
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