Written by: Dr. Frannie Koe, MD
Although I’m not originally a Southerner, I’ve lived in the South for a very long time, and I know how important traditional comfort foods are to Southern cuisine. Lots of patients who come to my clinic struggle to find acceptable and nutritious substitutions for tried-and-true family favorites.
One of my current goals is to help educate my patients about healthy alternatives (particularly those that are low carb and Keto) to these classics, especially during the holidays. I want to help people have easy access to recipes that feature healthy fat, good flavor, and that will nourish, not harm, their bodies! So many people have such limited time, cook for only themselves, or have to cook to suit a wide variety of needs and palates, so I’ve been searching for keto-approved substitutions for Southern classics that also taste delicious.
Enter the humble cauliflower. A good deal of people may already know that you can make cheese grits and mashed potatoes from cauliflower. Cauliflower (riced, grated, mashed) serves as a lower carb substitute for corn grits and potatoes, respectively. If you have not tried them, when added to butter, cheese, salt, garlic and seasonings, this vegetable is completely transformed. Please do not be put off by the potent smell when cooking cauliflower-based dishes (cauliflower is high in sulfur), because the taste will really surprise you! My partner, Tim, does not care for cauliflower but it amazed him that I could make it taste like potatoes! The cauliflower grits don’t have the exact texture of corn grits, but the rich and cheesy flavor makes this dish a great substitute.
When I am pressed for time, I simply cook my cauliflower in a bit of water until just tender, not mushy (which takes about 15 min). I then mash the cooked cauliflower with a potato masher, just like you would with potatoes. Then, I add lots of butter, salt, pepper, and garlic if I am making mashed “faux-tatoes.” It is so important to taste as you season! I follow the same procedure when I am making cauliflower “grits,” with the addition of lots of cheese. You can use any cheese you have on hand, even cream cheese, to make the cheesy grits creamier.
If you are cooking for company or a special occasion, you can add sautéed or grilled shrimp for shrimp and grits. Below are links to recipes for cauliflower cheese grits and cauliflower mashed potatoes, respectively, if you are need specific measurements and proportions.
Cauliflower Cheese Grits:
https://www.familysavvy.com/gourmet-cauliflower-cheese-grits/
Cauliflower Mashed Potatoes:
https://www.foodnetwork.com/recipes/mock-garlic-mashed-potatoes-recipe-1942447
