Keto Mashed Potato Substitute
This recipe is designed to teach everyone how to make an easy keto mashed potato substitute
Servings 4 servings
Ingredients
- 1 medium jicama
- 6 cups water
- 1 tsp garlic powder
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/2 cup butter, softened
- 4 oz cream cheese, room temperature
- 1-2 TBS milk, optional
Instructions
- In a large 5 quart stockpot bring the water to a full boil over medium high heat.
- While waiting for the water to boil thoroughly wash and peel the jicama. Place the jicama in the boiling water. Bring the water back to a boil and boil for 25 minutes over medium high heat or until fork tender
- Drain the jicama and allow it to cool slightly.
- Place jicama into a large food processor. Add garlic powder, salt, pepper, butter and cream cheese. Blend on low for about 20-30 seconds or until desired consistency. If it still seems too thick add milk until desired consistency.
Notes
This recipe makes about 4 servings 1 serving equals 1/4 of the recipe
1 serving equals about 2.8 grams net carbs
Quick Keto Sweet Potato Mash Substitute
This recipe is designed to teach everyone how to make easy keto sweet potato mash substitute
Servings 4 servings
Ingredients
- 1 lb butternut squash
- 1 TBS butter
- 2 TBS freshly grated parmesan cheese
- 1/4 tsp garlic powder
- 1/4 tsp salt
- 1/4 tsp pepper
- 2 TBS keto milk of choice my favorite keto milk is coconut milk
Instructions
- Completely slice and dice the squash. Soften the squash by placing the diced squash in a 2 quat dish. Cover the squash completely with water. Microwave on high for 15 minutes until the squash is soft. Make sure to stop the microwave and stir after every 5 minute interval.
- You can also soften the squash in the oven. To soften in the oven, toss the diced squash with 1/2 TBS olive oil and 1/2 tsp salt. Place onto a lined baking sheet. Place into a preheated oven Bake at 400 degrees for 30 to 40 minutes until soft. Once the squash is softened, place the hot squash into a large food processor.
- Pulse until mostly smooth. Add the butter, parmesan and dry seasonings. Pulse a couple times to combine. Gradually pulse in the milk in small amounts at a time until desired consistency. Scoop desired amount onto a plate and serve warm.
No Flour Keto Gravy
This recipe is designed to teach everyone how to make no flour keto friendly gravy
Servings 1 cup
Ingredients
- 1 TBS butter
- 1/2 cup water or broth
- 1/2 cup heavy whipping cream
- seasoned salt to taste omit if using broth instead of water
- seasoned pepper to taste
- 1 tsp chicken bouillon granules omit if using broth instead of water
- 1/2 tsp onion powder
- 1/2 tsp garlic powder
- 1/2 tsp xanthan gum
Instructions
- Place a medium saucepan over medium heat. In the saucepan combine butter, water or broth and heavy whipping cream.
- Stir gently to combine water and cream. Add seasoned salt (if using), seasoned pepper, chicken bouillon granules (if using), onion powder, garlic powder and xanthan gum
- Stir to distribute seasonings and make sure butter is fully melted
- Bring to a low boil over medium heat. Reduce heat and simmer 10 minutes or until the gravy reaches the desired consistency. Gravy thickens as it cools.
Notes
This recipe makes 1 cup of gravy. 1 serving is about 1/4 of a cup
1 serving contains about 1 gram of net carbs
