April 12, 2019

Low Carb Mash

It's really hard to find good carb-free carby foods. For me, that has changed over time for two reasons: first, I am more comfortable that you need to up your portions when eating slow carbs for a long period; and second I found some good alternative foods, like this one.

Low Carb Mash

A great substitute for potatoes when making mash are butter beans. Great for fibre intake, it's filling and homely. I served this with (low carb) chilli con carne and stir-fried cabbage. The quantities below gave me 3–4 portions (as always, one for dinner, one for lunch the next day).


Two tins of butter beans
Two cloves of garlic
A good handful of parsely
Two tablespoons of ghee (ideally garlic-infused, so you can ditch the carbs in the garlic above)
One teaspoon of pesto (check the ingredients carefully, or make it yourself!)
50–100ml boiled water
Salt and Pepper to taste


Empty the two tins into a saucepan, keeping the liquid, and add the garlic, roughly chopped (if using). Bring to a simmer, not a boil, and keep it there for four minutes. Then drain away the liquid, keeping the beans and the garlic.

Put the beans (and garlic) into a blender with the rest of the ingredients and run on a slow whizz for a few minutes. In the early stages, you’ll need to add a little of the boiled water until you get to a consistency you’re happy with, and then let it carry on.

Done! Add it as a side to sausages, steak or the chilli and cabbage idea above!