Anne’s Tasty Tidbits: Cauliflower Salad, aka Faux ‘Tater Salad

Blog, Food

By Anne Safran Dalin

Well, it’s (almost) summertime summertime sum sum summertime…

Fun in the sun inevitably includes that all-American staple, the Barbecue. In fact, between Memorial Day and Labor Day, Americans eat approximately 818 hot dogs every second, according to the National Hot Dog and Sausage Council.  Considering a hot dog, hamburger, or grilled chicken won’t affect your blood sugar, they’re an easy addition to your menu. (Minus that bun, of course!)

But barbecues also means being faced with so many traditional favorites that aren’t so diabetic-friendly. Which brings us to the new star of your summer menu: potato salad. Ok, not potato salad – faux-tato salad!

Raw cauliflower is crunchy and mild. This is perfect, because with a little bit of magic it transforms into a tender and tasty potato substitute.  I’m known as the Cauli Queen, because I can turn that low carb veggie into cauli-rice, cauli-buns, or mashed cauliflower (always in high demand at Thanksgiving!). But, a barbecue demands potato salad, and a diabetic at a barbecue demands a tasty substitute!

There are many recipes for faux-tato salad that use cauliflower. I’ve tried a LOT of them.  Some of them were palatable (not much of a compliment, I know). Some left me wondering why I even bothered. And then, I created this recipe – which has been wowing diabetics and non-diabetics at my barbeques for years now. Even the most diehard potato salad lover will eat it with gusto (and they’ll probably ask for the recipe, too!).

My secret ingredient is bottled Italian dressing.  When cooking the cauliflower florets, add a bottle (or two) of Italian dressing to the water.  Be sure to carefully check the nutrition facts label of whatever dressing you choose– low-fat or fat-free versions can often be higher in carbs and sugar.  By adding the dressing into the water, the cauliflower will absorb the dressing, and add a burst of flavor that will separate your faux-tato salad from all others.

Cauliflower Salad, aka Faux “Tater Salad

~ 2 heads of cauliflower cut into florets* 

~ Italian dressing

~ Scallions – small bunch, cut small

~ Red onions – few TSB diced tiny

~ Celery – 2 stalks, large dice

~ Mayo – 16 oz

~ Sour cream – 16 oz

~ Salt & pepper, to taste

~ Celery seed – about 1 tsp

~ Chopped dill, fresh (about a large handful)

~ 1 Tsp Dijon mustard or to taste (optional)

~ 5 hard cooked eggs, diced or roughly chopped (optional)

 

Pour bottle of Italian dressing into a large pot. Add cut up cauliflower – add water to cover. Bring to boil and lower heat to simmer until cauliflower is fork tender. 

Scoop out cauliflower with a slotted spoon – this will help keep the seasoning on the cauliflower, which help add extra flavor to the finished salad. 

Cut veggies: scallions and celery, and grate or dice small amount of red onion

Mix equal parts of mayo and sour cream (for 2 heads of cauliflower use 16 oz each).  Add salt/pepper, celery seed, and fresh chopped dill (generous hand full) to mix.  

Add mixture to cooled cauliflower – there will be extra dressing. It will keep in the fridge for about a week to use for another small batch of cauliflower salad, or with any other veggie.  

Optional: diced hard boiled eggs and mustard – I always add them for extra flavor. 

*I find that using fresh, not frozen, cauliflower works best for this recipe. The fresh florets hold up in the final dressing better. 

 

Faux Potato Salad – Cauli-salad

Calories

kcal

Carbs

g

Fat

g

Protein

g

Sodium

mg

Sugar

g

Cauliflower – Raw, 2 head, large (6-7″ dia)

420

89

2

33

504

40

Sour cream, 1 cup

492

10

48

7

122

0

Helman’s – Mayo, 1 cup(s)

1,440

0

160

0

1,440

0

Hard Boiled Egg – Hard-boiled (5), 6 egg

420

0

30

36

372

0

Red Onion, 0.25 Cup, Chopped

8

2

0

0

1

1

Celery, raw, 1 cup chopped

16

3

0

1

81

1

Generic – Scallion, 2 ounce

19

4

0

1

8

2

Grey Poupon – Dijon Mustard, 1 tsp (5g)

5

0

0

0

120

0

Dill weed, fresh, 0.5 cup sprigs

2

0

0

0

3

0

TOTAL – Full Recipe

2,822

108

240

78

2,651

44

 

Faux Potato Salad – Cauli-salad

20 –  ½ cup servings

Calories

kcal

Carbs

g

Fat

g

Protein

g

Sodium

mg

Sugar

g

Cauliflower – Raw, 2 head, large (6-7″ dia)

21

5

0

2

25

2

Sour cream, 1 cup

25

.5

3

0

6

0

Helman’s – Mayo, 1 cup(s)

72

0

160

0

72

0

Hard Boiled Egg – Hard-boiled (5), 6 egg

21

0

2

2

19

0

Red Onion, 0.25 Cup, Chopped

1

0

0

0

0

0

Celery, raw, 1 cup chopped

1

0

0

0

4

0

Generic – Scallion, 2 ounce

0

0

0

0

0

0

Grey Poupon – Dijon Mustard, 1 tsp (5g)

0

0

0

0

0

0

Dill weed, fresh, 0.5 cup sprigs

0

0

0

0

0

0

Total – 20 ½ cup servings

Quick Tools

141

5.4

12

4

132

2

 

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