HEALTHY RECIPES
Low-Carb Apple Cauliflower Mash (Hete bliksem)
Medically Reviewed & Fact-Checked by FastingTracker Medical Board • Written by
Aly Owen •
Updated: Sep 18, 2026
✨ Key Takeaways
- Learn the best practices of intermittent fasting for optimal health.
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- Discover the science-backed metabolic benefits of fasting.
Low-Carb
This Low-Carb Apple Cauliflower Mash (Hete bliksem) is a wholesome, nutrient-dense recipe designed to fit seamlessly into your intermittent fasting eating window. Carefully crafted to maintain steady insulin levels, support metabolic autophagy, and provide lasting satiety, it contains only 400 kcal per serving.
Total Time
45 mins
Phases
Prep: 15m
Cook: 30m
Yield
2 servings
Nutrition
400 kcal
Ingredients
- 250g Apples
- 250g radishes or cauliflower
- 1 Cinnamon Stick
- 1 tsp sugar-free maple syrup
- Sprinkling Ground Cinnamon
- 4 Bacon
- 200g Cheese
- Pinch Salt
- 1 Egg
- 50g Sesame Seed
Instructions
- Clean and peel the radishes or cauliflower and cut them into even size chunks
- Boil them in salted water for about 10 min and then add the cleaned and chopped apples into the boiling water
- Add the cinnamon stick as well
- Leave to boil for another 10 minutes or until both apples and radishes or cauliflower are to your liking
- I like mine to be fairly chunky but that is a personal preference
- In the mean time bake the streaky bacon in a dry frying pan until crispy and set aside to drain on paper towels
📚 Scientific Studies & Medical References (5 Sources) ▼
FastingTracker adheres to strict editorial standards, citing peer-reviewed clinical trials and authoritative medical institutions.
- New England Journal of Medicine (2019): de Cabo R, Mattson MP. Effects of Intermittent Fasting on Health, Aging, and Disease. N Engl J Med. 381(26):2541-2551. PubMed 31881139 • DOI
- Cell Metabolism (2014): Levine ME, Suarez JA, Brandhorst S, et al. Low Protein Intake and Periodic Fasting Promote Longevity and Autophagy. Cell Metab. 19(3):407-417. PubMed 24606898 • DOI
- Obesity (Silver Spring, 2018): Anton SD, Moehl K, Donahoo WT, et al. Flipping the Metabolic Switch: Understanding and Applying Health Benefits of Fasting. Obesity. 26(2):254-268. PubMed 29086496 • DOI
- Annual Review of Nutrition (2017): Patterson RE, Sears DD. Metabolic Effects of Intermittent Fasting. Annu Rev Nutr. 37:371-393. PubMed 28715993 • DOI
- Autophagy (2010): Alirezaei M, Kemball CC, Flynn CT, et al. Short-term fasting induces profound neuronal and systemic autophagy. Autophagy. 6(6):702-710. PubMed 20534972 • DOI
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