【生酮ketogenic】奶油菜花泥低碳水low carb/gluten-free/paleo

【生酮ketogenic】奶油菜花泥低碳水low carb/gluten-free/paleo的做法说明

转载自http://www.tasteaholics.com/recipes/video/cauliflower-mash-3-ways-video/
烹饪过程视频：https://youtu.be/L77T85_D01A
食谱是2份的用量。
1 tbsp=15 ml
1 tsp=5 ml
1 oz=28 g
1 cup = 16 tbsp = 48 tsp = 240 ml

Macros per serving:
• 85 Calories
• 5g of Fat
• 3g of Protein
• 3g of Net Carbs
每份：
• 85卡路里
• 5g脂肪
• 3g蛋白质
• 3g净碳水化合物

【生酮ketogenic】奶油菜花泥低碳水low carb/gluten-free/paleo的食材和调料

cauliflower（菜花）	1/2 head（1/2棵）
sour cream（酸奶油）	1/4 cup
salt（盐）
pepper（胡椒粉）
#配料（可选）
butter（黄油）
heavy cream（鲜奶油）
feta（菲达奶酪）
cheddar（切达奶酪）
ham（火腿）
mushroom（蘑菇）

【生酮ketogenic】奶油菜花泥低碳水low carb/gluten-free/paleo的做法与步骤

1.
修剪菜花，并切成小块。Trim the cauliflower and cut it into bite sized florets.
2.
锅中烧开水，转小火。将菜花放蒸架上蒸10分钟左右，熟至能轻易用叉子插入。Set a half inch of water to boil in a pot. Reduce the flame to a simmer and steam florets in a steam basket with a tightly fitting lid for about 10 minutes or until easily pierced with a fork.
3.
滤干水份，把菜花放入盆中，加入盐和胡椒粉调味。Drain the water from the pot and add the cauliflower back in. Season with salt and pepper.
4.
加入1/4杯酸奶油（也可以加2汤匙鲜奶油和黄油），酸奶也是不错的选择。Add 1/4 cup of sour cream (you can also use 2 tbsp of heavy cream and butter if you like). Yogurt would also be a good option!
5.
用手持搅拌器搅拌至蓬松奶油状。Using an immersion blender, blend the florets until they're fluffy and creamy.
6.
加料选择：1、蘑菇&龙蒿 2、橄榄&菲达奶酪 3、火腿&切达奶酪（随意加入任意你喜欢的配料，当然，要符合生酮的低碳水原则）Dress with any mix ins you like! We like 3 different ones: mushrooms & tarragon, olives & feta, and ham & cheddar.

小贴士

steam basket：https://www.amazon.com/Norpro-175-Stainless-Vegetable-Steamer/dp/B001FBCP7O/ref=as_li_ss_tl?s=kitchen&ie=UTF8&qid=1460215517&sr=1-2&keywords=steam+basket&linkCode=sl1&tag=tasteaholic09-20&linkId=7c932d9d6211f637c6698d709155c53a
食谱中这个steam basket的亚马逊链接，其实感觉跟我们的蒸架意思差不多嘛