Roasted Smashed Fauxtatoes

Fat adds flavor and Susie T. wants flavor, Fast Days and feast days! Find out how Susie adds bold flavor without a lot of fat to Fast Day (FD) Roasted Smashed Fauxtatoes and find out why you’ll never miss mashed potatoes again. She’ll show you why alternate day fasting food and recipes are far from boring and you’ll learn why brown food tastes best!



This Fast Day (FD) meal of Oven Chicken Fried Steak and Roasted Smashed Fauxtatoes with Cream Gravy and Spicy Green Beans totaled 497 Calories (18g Net Carbs for those counting carbs).

I don’t know about you, but we want flavor! Bold flavor! The quickest way to ensure success when dieting is to not skimp on flavor. Doesn’t matter what diet we’re on; pick your favorite, or let’s use alternate day or every other day fasting. We want flavor in our diets. Flavor gives satisfaction, maybe that’s why so many diets fail? It’s partly why we prefer foods rich in fat…fat acts as a vehicle for flavor. In fact, you could say that fat drives the bus to Flavor Town! Get down, now!

Heck, maybe fat IS the bus to Flavor Town?

And one of the dirty little secrets of the food manufacturing world is that they know we jones for flavor on a daily basis. So during the low fat craze, the food-dudes ditched the fat and replaced their products with salt and sugar. Why? To replace the flavor. Get it? And we flocked in droves to buy their products. And we consumed. And consumed. And consumed. And 30 years later, we’re as fat as Cooter Brown! We love flavor! Take it away and we feel deprivation. Deprivation and diets don’t get along too well.

I know we just took the scenic tour, and it took a long time to get here, but we know successful, alternate day, intermittent fasting—or every other day fasting, relies on—no, it depends on, kicking boredom out the kitchen door in favor of the almighty flavor. Forget miserly, steamed veggies and poached fish…unless you dig that (and I will confess, that I like bland foods every now and then, just to switch things up)—then of course, get that steamer basket going! Fire it up! But the big dilemma has always been…where does the flavor come from? That’s especially true when we talk about calorie restriction. When you have such a limited calorie budget, where do you get the flavor using the biggest bang for the calorie buck? Fat costs 9 calories for every gram. That’s expensive.

More fat means less food volume, which could = Increased Hunger = Dissatisfaction/Deprivation.


Lower fat means more food volume, but less flavor, which could = Dissatisfaction/Deprivation.


Or does it? Can we have flavor without fat?

One word.


Brown food tastes best. (That’s the second biggest secret to flavor—the first secret, of course, is that fat is Flavah Flave.) We’re prepared to put this 2nd secret to the test. Make a batch of Smashed Fauxtatoes using steamed cauliflower (or microwaved). Then make a batch with our recipe for Roasted Smashed Fauxtatoes. Then leave us a comment telling us which dish packs more flavor? We think we already know the answer, but please send us your love notes anyway. We love comments!

Roasting yields brown food, which yields caramelization, which yields…Ding! Ding! Ding! Ding! You got it!




Roasting veggies of all kinds, but especially veggies such as cauliflower, broccoli, Brussels sprouts, green beans, oh heck, never mind—so many!!! Roasting adds big time flavor to your meal without a lot of extra fat (just a bit spritzed on), no added sugar—just the natural sugars in the veg, and very little salt. But, big, big flavor. Plus, it’s dead easy, quick, painless and takes less time than ordering from the pizza guy.

Hope you will try our recipe. Let us know how you like it and don’t forget, sharing is caring! Share our recipes. And if you want to see what we do with Roasted Smashed Fauxtatoes with full-frontal-fat…breeze on over to Fluffy Chix Cook to see what the full fat recipe looks like…psttttt, you can’t tell from looking and you almost can’t tell from tasting! Enjoy…

Here’s a little slide Roasted Smashed Cauliflower food porn for your viewing pleasure!


Roasted Smashed Fauxtatoes

Prep Time: 5 minutes

Cook Time: 35 minutes

Total Time: 40 minutes

Yield: 4-6 Servings

Serving Size: 1/4-1/6 Recipe

Calories per serving: 54

Roasted Smashed Fauxtatoes

Fat adds flavor and Susie T. wants flavor, Fast Days and feast days! Find out how Susie adds bold flavor to Fast Day (FD) Roasted Smashed Fauxtatoes without a lot of fat, and find out why you'll never miss mashed potatoes again. She'll show you why alternate day fasting food and recipes are far from boring!


1 1/2 pounds cauliflower, (1 average size head), cleaned
1/2 teaspoon granulated garlic
fresh ground black pepper
3 wedges [Laughing Cow Lite Swiss Cheese||
1/4 cup sour cream, fat free, Lilly
1/8 cup low sodium chicken broth–or de-fatted bone broth
1/16 teaspoon ground nutmeg


    Preheat oven to 450°.
    Wash and clean cauliflower. Break into florets. Spray with olive oil or coconut oil cooking spray and season with granulated garlic, kosher or sea salt and black pepper. Roast at 450° for 30-35 minutes, stirring once. Cauliflower should be tender and golden brown.
    Place roasted cauliflower in a food processor or blender with 3 wedges of your favorite flavor of Laughing Cow Lite Cheese, fat free sour cream, chicken broth, butter and nutmeg. (Oh and if you feel industrious, throw a couple of cloves of garlic in to roast with the cauliflower then squeeze the roasted pods into the processor.) Process to a smooth puree. Taste and adjust seasonings. Serve piping hot!


Roasting cauliflower instead of steaming or microwaving does two things: adds depth of flavor and dries out the cauliflower. Wet puree is never an issue. In fact, you might find it necessary to add a tablespoon or two of water or extra stock to thin it enough to let it puree! Freezes and reheats great! Makes tons of delicious lucky leftovers.

Serving Ideas Serve with your favorite protein. This is awesome with any dish involving gravy like Swiss Steak or maybe even Oven Chicken Fried Steak!

Nutritional Information

Per 4 Servings: 81 Calories; 2g Fat (19.3% calories from fat); 7g Protein; 10g Carbohydrate; 4g Dietary Fiber; 9mg Cholesterol; 6g Net Carbohydrate

Per 6 Servings: 54 Calories; 1g Fat (19.3% calories from fat); 5g Protein; 7g Carbohydrate; 3g Dietary Fiber; 6mg Cholesterol; 4g Net Carbohydrate

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Copyright 2012 © Fast Days Healing Days. All rights reserved.

Author: Susie T. Gibbs

SusieT is passionately committed to seeking studies and research detailing the most effective strategies for killing inflammation, boosting health, increasing energy and expanding longevity through nutrition. Seeking health through ancestral principles and making darn good food while traveling along life’s path to better health occupies a key place in her personal food philosophy. SusieT develops recipes and writes about cooking, food, health and nutrition news. Find her latest work in CarbSmart Magazine, a digital magazine from the leaders in low carbohydrate information. A two-year survivor from late stage, hormone-positive breast cancer, SusieT encourages everyone to meet their kitchen and begin a love affair with life and cooking good, clean, nourishing meals. The life you save could be your own. Email SusieT with questions and suggestions for new 5:2 and 4:3 ADF/EOD recipes.

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  1. Fast Day Meal Plan | Oven Chicken Fried Steak | Fast Days Healing Days - […] 1/2 ounces Oven Chicken Fried Steak (recipe to come) 1/6 Recipe Roasted Smashed Fauxtatoes 5 tablespoons Cream Gravy (recipe…

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