Easy “Mashed” Cauliflower


Now that we have all discovered that Cauliflower can be turned into everything from Pizza to “Tater Tots”…

It’s time to settle back in to the real reason this otherwise discarded white vegetable has made it’s way into our hearts and onto our plates.

Keto-fied Mashed Potatoes!

That’s right! We can have mashed white stuff on our plate! It makes us have that same warm and fuzzy feeling that creamy mashed potatoes flood our souls with. It feels good to dip a piece of pan fried chicken into this creamy mashed cauliflower! You know what makes it 100 times better. It’s easy and fast! And we all love that!

Now that we can find frozen Riced Cauliflower in almost every store in the country from some very recognizable brands, it’s even better. No more of that chop, steam, squeeze, and then puree with a food processor crap! That takes too much damn time!

What you need:

  • 1 immersion (stick) blender
  • 1 sauce pan with a lid
  • 1 bag frozen riced cauliflower
  • 4 oz cream cheese
  • pink Himalayan salt and pepper

How to:

  1. Pour the frozen riced cauliflower into the sauce pan
  2. Turn the heat to medium high
  3. Cover the pan with the lid
  4. Stir every few minutes until all the cauliflower is no longer frozen
  5. Add the cream cheese and put the lid back on
  6. Turn the heat down to medium low
  7. Continue to stir occasionally until the cream cheese is melted and the cauliflower is hot.
  8. Remove from he stove top and using your immersion blender set to the lowest speed begin to puree the cauliflower and cream cheese together. Increase the speed and continue until you have the desired consistency.

Top with some of your favorites if you desire, like shredded cheddar, chopped bacon, and sour cream…. Loaded Mashed Cauliflower! YUM!

I love topping my mashed cauliflower with a bunless burger. Kind of like getting that old style Salisbury steak and mashed potatoes! Don’t act like you didn’t like those frozen dinners! 

Are you having trouble getting into ketosis? What if you could get there faster? Find out how fast here! 

Check out our How to Make Cauliflower Mash Video!

Keep it Keto!

Steve and Melody

Looking for a no-sugar Keto friendly wine? 


What Happens to Sugar? 


As a Mom I have cleaned up a lot of other people’s messes!

So I completely identify with the hormone Insulin.


Because insulin is like a mom…

Just look at these people. They made a lot of messes.

If you have kids or even a messy significant other you may identify with the hormone insulin quite well.

How is Insulin like a Mom?

Mom Insulin likes all the “clutter” put away in its proper place.

Sugar is all the “stuff” that could be “cluttering a  room.” The Blood and Cells are like that kids bedroom and closets or the significant others messy desk.

Are you starting to identify?

Mom Insulin has to make sure the Sugar,  or “stuff,” is put away and everything is in it’s place. Over time Mom Insulin gets used and abused by cleaning up the amount of “stuff cluttering the room.”

Eventually there is so much “stuff”(sugar) cluttering the room and closets that Mom Insulin can’t even get inside the room anymore. Are you beginning to see how the cycle goes?

That’s called insulin resistance. There is simply no more room in the cells or blood (the closets and bedroom) for all of the “stuff” (sugar). Mom Insulin tries to force it in the closets,  but they are jammed shut (that’s the bodies defense mechanism because it knows how damaging sugar is to the body).

So what happens?

The sugar stays in the blood and makes you feel terrible.  Then it is carried  to places like the nerves because it can’t get cleaned up out of the blood, the cells are just too full already. It travels to the extremities where it begins to kill the nerves. That is neuropathy, Insulin is in overdrive at this point.

How is Insulin Resistance treated?

If cells aren’t responding to Mom Insulin’s pleas to take in the clutter and mess of sugar, what can be done about it?**

“Come on…I’ll MAKE those cells let you in!”

Doctors prescribe MORE INSULIN to try and FORCE the sugar into the cells (this of course is where we are seriously beginning to store sugar in the fat cells and start seeing the damaging effect of having this mess sugar) Do we really see the idea of prescribing more of something that is already not working as the best practice? Hmmmm.


But this show of force doesn’t work.
The kidneys become tired and worn out, because they weren’t made to have this much sugar passing through their filters. It’s corrosive and damaging. It also begins to kill some more really important nerves. The optic nerves.

So because of the clutter and mess of sugar,  blindness can occur, feet can become damaged and at times need amputation because of nerve death. Eventually the Pancreas…the place where the Mom Insulin comes from shuts down.

Now we are in a super precarious situation. Just ask any type 1 diabetic, they have to control all of this manually.

So, how does this get fixed?  Is it hopeless? Well, it’s a sugar problem,  so eliminating the problem is the answer right!?  Could it really be that simple?  Just stop eating any foods that cause an insulin response and your blood isn’t cluttered with excess sugar any longer? YES. Diet is the very first thing that should change!

If sugar is the mess and it’s become resistant to the cleaning power of Mom insulin, then take the sugar away and give the Mom a break.

Fun Fact: The body only allows 4-5 grams of “sugar” to be floating around in the blood at any given time. That is about 1 teaspoon.

*The opinions expressed here are not intended to treat diagnose or cure any disease. The ideas here are not meant to replace treatment from a medical professional…even though the meal plan they will most likely provide for you will include plenty of insulin inducing foods.*

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**Exercise and eating a ketogenic diet can help increase your insulin sensitivity ** 


Insulin Resistance and Exercise

  1. https://www.ncbi.nlm.nih.gov/pubmed/10683091 
  2. http://care.diabetesjournals.org/content/26/3/944.full

The Effect of Sugar on Insulin Sensitivity

  1. http://ajcn.nutrition.org/content/76/5/911.short
  2. http://ajcn.nutrition.org/content/49/6/1155.short
  3. http://www.cell.com/trends/endocrinology-metabolism/fulltext/S1043-2760(10)00171-2?_returnURL=http%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS1043276010001712%3Fshowall%3Dtrue&cc=y

FAT Salad Dressing


It’s the simple things that make life awesome right! Like a salad!

Well, until you go and shop for a healthy, ketogenic, clean and delicious salad dressing. They are like unicorns. They may not exist!

Believe me, I have scoured shelf and shelf at various stores reading labels with high hopes, only to be crushed when I see a promising Avocado or Olive oil based dressing in which somewhere, hidden in its ingredient list, are things like soybean oil, safflower oil or canola oil. Sometimes with the word ORGANIC in front of them! Who cares if it’s organic!

Have you seen how canola oil is made and what it’s made from? YUCK!

Is it that hard to make a clean full fat salad dressing? Well probably not. But it’s cheaper to use those crappy Industrialized Oils to cut the cost a little. I know the drill. The food industry is a hard biz to make a buck in. The overhead and cost of ingredients for the manufacturer to give consumers high quality clean products  is outrageous. But those IO’s (industrialized oils) are cheap! Making it almost impossible to find a good IO free dressing on the market.

So what is a keto salad eating person to do?

Buy some Mayonnaise! …so now let’s look for a mayonnaise! If your goal is a  creamy dressing, you may need mayonnaise as a base. Think of this as a quest to find the Holy Grail! 


Check the back of that jar friend. You’ll be hard pressed to find a store bought mayo that doesn’t contain one or more of those nasty, no-good IO’s. In fact, they will say Olive Oil Mayonnaise, until you start reading the back, and that’s where they suck you in…they cut that more expensive stuff with a soy, canola or safflower oil. (Insert adult words and gestures towards the food industry here!)

Hold out a little hope! There are a few quality products on the market. However finding them is again, like finding the unicorns…it’s hard depending on your geographical location and the fact that they may not exist. Ugh!

Once you do find that unicorn of a Mayonnaise you’re also going to need a pot of gold from the end of a rainbow, because they are expensive!

We are not out of luck yet! We are going to make our own mayonnaise! It’s easy!

Go here to get the super simple mayonnaise recipe that will take less time to make than reading all that stuff above! 

That was surprisingly simple! 

Now that you’ve done that, lets make the dressing.


  • 1 cup Easy Mayonnaise
  • 2 tbsp lemon juice 
  • 2 tbsp water (to thin the mayonnaise, leave it as thick as you like) 
  • 2 tsp dried parsley or 1 tbsp fresh parsley
  • 1/2 tsp black pepper, coarse grind
  • 1/2 tsp Pink Himalayan Salt
  • 2 tsp Trader Joe’s 21 Seasoning Salute (you can sub in any dry spice mix you like, I have even used Weber’s Chicken seasoning blend or a BBQ blend) 

Mix all the ingredients together in a bowl. Taste. Adjust seasoning if necessary. 

Now dress a beautiful salad! 

This salad dressing costs a fraction of what store bought “clean” dressings cost. You can use this as a sauce to top steak, chicken, pork chops, salmon or even eggs. It’s as versatile as it is delicious.
Flavor your mayonnaise based dressing with practically anything you like. Let us know about it on IG or Facebook! 
This post is #LukeTheGoldendoodle approved!

The FAT Adventures of Steve and Melody

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