Tag Archives: Low Carb

Spaghetti Squash “Mash”

You may be asking, why spaghetti squash mash? Isn’t there already the classic mashed potatoes and the alternative cauliflower mash? Yes, yes there is.

However, on my journey of reducing the amount of carbohydrates and sugars in my diet, I’ve been seeking vegetables that give a similar flavor and texture of traditional vegetable dishes, but provide reduced carbohydrates.

I’ve been trying different recipes with a spaghetti squash like stuffing them with meat, sauce and cheese or using the scraped out squash as noodle.

Then I saw a beautiful “plated” Instagram photo a while ago and the base of the dish was “spaghetti squash mash”. So I immediately clicked on it and saw the simplicity of it (especially since I had a spaghetti squash in the pantry).

I made it and I was hooked! The texture is a little thinner that mashed potatoes, but the richness of the squash with the flavor of the parmesan will surely delight your tastebuds.

Shopping List

  • 1 medium to large Spaghetti Squash
  • Parmesan cheese, shredded
  • Butter
  • Garlic Powder
  • Topping options: Fresh parsley or chives

Gather The Ingredients

Dinner is Served

Spaghetti Squash Mash

  • Servings: 8
  • Difficulty: easy
  • Print

A low carb alternative to classic mashed potatoes.

Source: livingohsopeachy.com

Ingredients

  • 1 large whole spaghetti squash
  • 4 tablespoons butter
  • 1/2 tablespoon garlic powder
  • 1 cup finely grated Parmesan cheese
  • salt and pepper to taste
  • Optional to serve: butter, fresh chives

Directions

  1. Add 2 cups of water to Instant Pot, along with the steaming rack.
  2. Using a serrated knife cut in half and place on steaming rack with the flesh side up.
  3. Do not remove the seeds before cooking, removing it afterwards is best to get the most flesh from the squash.
  4. Place the lid on and cook on high pressure for 15 minutes.
  5. Do a quick pressure release, remove lid and carefully remove halves to a colander and let drain into bowl.
  6. Scoop the flesh into food processor or Vitamix.
  7. Add remaining ingredients and pulse until it reaches your desired consistency.
  8. Serve with more butter on top and freshly chopped chives.

Steak & Cauliflower Casserole

When you think of a casserole dish, you think of a protein and pasta, amirite? I usually do, too. Until for a health concern I needed to reduce the amount of carbs and sugars. But what would I do without all my creamy, cheesy pasta favorites?

Enter my new favorite vegetable friend – the Cauliflower. This little gem is so versatile! It can be a substitute for rice, potatoes and did you even know…pasta?! That’s right – it tastefully replaces pasta in this dish. You won’t even know it.

Shopping List

  • 1 pound Shaved Beef Steak (found at Trader Joe’s)
  • 1 Head of Cauliflower
  • 1 jar Alfredo sauce
  • 8 oz. crimini mushrooms
  • 1 package or jar of Sun-Dried Tomatoes
  • Baby Spinach
  • Italian Cheese

Gather The Ingredients

Let’s Get Started

Prepare the cauliflower for roasting. Chop up into bite size pieces. In a bowl, mix with oil, salt and garlic. Spread on baking sheet and place in pre-heated oven. Cauliflower should be lightly browned and tender.

I like to season the beef with steak seasoning. Cook up meat while cauliflower is roasting.

After the cauliflower is roasted and the meat is browned, mix everything in a bowl. Spread in a baking pan and bake for 20 minutes.

Dinner is Served

I just love dishes you can slide out of the oven and take to the table so you can enjoy catching up with the family.

Steak and cauliflower casserole

This dish would go great with a salad, or is fulfilling all on it’s own.

Enjoy!

Steak and Cauliflower Casserole

  • Servings: 8
  • Difficulty: easy
  • Print

A low carb comfort food casserole.

Source: livingohsopeachy.com

Ingredients

  • 1 Package shaved beef (Trader Joe’s)
  • 2 Cups Spinach
  • 1 1/2 cups grated Italian cheese
  • 1.5 oz sun dried tomatoes, about 1/2 package or jar
  • 8 oz crimini mushrooms (baby bella), sliced
  • 1 large cauliflower head, chopped into bite sizes
  • 1/4 cup heavy cream, milk or half and half
  • 16 oz jar of Alfredo sauce

Directions

  1. Pre-heat oven to 400°.
  2. Chop Cauliflower into bite size pieces.
  3. Mix cauliflower in bowl with a swirl of oil, 1/4 tsp salt and 1 tsp garlic.
  4. Roast cauliflower in oven for 10-15 minutes, depending on size of cuts.
  5. Turn oven down to 375°.
  6. In small batches in skillet, brown the steak.
  7. Combine everything in bowl.
  8. Spread in 11×13 baking dish.
  9. Bake for 20 minutes, until dish is bubbly.