If you are looking for the perfect substitute for a potato and haven’t found one yet, it is because there aren’t any. If you’re willing to compromise though between flavor and health benefits then this is a great option for a potato side-dish! I have been playing around with a Dukan friendly version of the mashed potato options and this is the winning combination in our house! The texture is close, the flavor is super, and the nutrient data for the squash compared to potato is well, no comparison at all. This is a low-calorie, high fiber vegetarian side-dish option that will help fill you up at a meal, keep you satisfied longer and in the long run, make it easier to lose a few pounds and/or keep it off and give you 100% or more of your daily vitamin A and C. How’s that for perfect?! The effort involved here is close to making homemade mashed potatoes, probably the most annoying part is the additional step of blending it; if you’re expecting an out-of-a-box time frame here, you are about to be disappointed.
Let’s get started! You will need a large pot (with a steaming basket if you have it), an oven and baking sheet/tinfoil, a potato masher, and a blender.
A mess of ingredients:
- 1 head of cauliflower – cut, washed and steamed until mashable, about 25-35 minutes.
- 2.5 pounds of butternut squash – baked
- 1/2 cup fat free half and half – more if preferred
- salt and pepper to taste
- 3- 4 TBS fat free sour cream
- green onion for garnish
- garlic or onion powder to taste(optional)
To bake the squash, preheat your oven to 350° and very carefully cut the squash in half lengthwise. Scoop out the seeds and guts (you can save the seeds to bake and eat later if you want) and place face-down on the tinfoil covered cookie sheet. Bake for 1 hour until soft. Meanwhile, drain the cauliflower before you mash it up in the pot. Once the butternut is cool enough to handle, scoop out the soft flesh from the skin into the pot with the cauliflower, mash some more. Add the salt, pepper, garlic powder and half & half, mix and mash some more! In manageable batches, move the whole mess over to your blender and blend until smooth. Some like their potatoes more lumpy, some creamy – it’s up to you how long you blend. **tip – for somewhat lumpy “potatoes”, save aside 1/4th of the cooked butternut and do not blend this, add it back into your blended portion and mash by hand, this will give a lumpy texture and was our favorite method. Stir in the sour cream, garnish with green onion and serve.
We both enjoyed tasting and playing around with this dish – so start here and change things as you and yours like! 100% Dukan Diet worthy Phase 2 (Cruise Phase P+V) and higher.