Slow Cooker Pork Ragu with Low Carb Mash.

This mash is to die for.

It’s creamy, it’s decadent, it’s comforting… and even better? It counts as one of your five a day! (Or two, depending on how much you opt for! It is rather moreish..). That’s right – this decadent mash is good for you! Because it’s not potato – it’s cauliflower, that humble chameleon of veggies.


And the ragu? Well, pop it all in your slow cooker before you head out and when you come back, not only will there be a fabulous aroma floating around your house but dinner will be all but done – and you’ve not broken into a sweat.

This recipe serves 2-3 (it probably serves 3, but my mum and I managed to eat it all between the two of us.. Don’t judge)

450g leg joint of pork

1 tin of chopped tomatoes

1 red onion, quartered

2 cloves of garlic, puréed

1 glass of white wine and 1 equally sized glass of water

1 Tbsp. honey

1 Tsp. cocoa powder

Few splashes of tamari (gluten free soy sauce – you can substitute regular soy sauce just fine)

Salt and pepper

For the mash:

1 cauliflower, cut into florets

1 Tbsp. miso paste

Butter and cream, amount to your preference (I like mine really buttery!)

Throw all of your ragu ingredients into your slow cooker & set to “low”. Leave it all cooking away for a good 5-6hours. When you return it should be easily shreddable & fall apart when poked with a fork. Shred it all up. Put on “high” and cook for 20-30mins.



Now get started on your mash.

Put your miso paste into a large pan with about 2inches of water in the bottom. When it’s boiling put the florets in and cook for about 5-10mins or until a knife slides through with ease. If necessary, cover the pan with a lid or some tin foil to get it cooking quicker.



When it’s ready, drain the water away and put the cauli in a food processor. Add a generous knob of butter, a splash of cream, salt & a good grind of pepper. Whizz it all up until you’ve got mash! You can decide how “thick” you want it, by how much cream & butter you add.



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