Creamy Mashed Hearts of Palm "Fauxtatoes" (Low Carb, Low FODMAP)

Ingredients

• 1.42 litres (6 cups)cold water
• 2 cans, 397 g (14 ounces) eachwhole hearts of palm, drained and rinsed
• 113 g (4 ounces)cream cheese (lactose-free if needed)
• 30 ml (2 tablespoons)ghee or butter, melted
• 30 ml (2 tablespoons)garlic-infused olive oil
• 30–60 ml (2–4 tablespoons)unsweetened almond milk or milk of choice (lactose-free if needed)
• 2.5–5 ml (½–1 teaspoon), or to tastesalt
• 2.5 ml (½ teaspoon)ground black pepper
• 0.6 ml (⅛ teaspoon), or to taste (optional)liquid stevia or sweetener of choice
• To taste (optional)fresh chives, chopped, for garnish

Instructions

1. 1

   Add the water

   Pour the cold water into a 6-quart or 8-quart Instant Pot, or a comparable electric pressure cooker. Put the hearts of palm directly into the water.

2. 2

   Pressure cook

   Close the lid, set the pressure release valve to Sealing and cook at high pressure for 10 minutes.

3. 3

   Drain the hearts

   When the cooking cycle finishes, quick-release the pressure. Carefully drain the pot’s contents in a colander set in the sink.

4. 4

   Blend until creamy

   Put the cooked hearts of palm, cream cheese, melted ghee or butter, garlic-infused oil, milk, salt and pepper in a blender or food processor. Secure the lid and blend until smooth and creamy. Taste and adjust the milk and seasonings; if the mixture does not blend smoothly, add more milk 15 ml (1 tablespoon) at a time. If it tastes too acidic, add liquid stevia or another sweetener in very small amounts until the acidity is reduced but still perceptible.

5. 5

   Garnish and serve

   Top with chopped fresh chives, if using, and serve like mashed potatoes.

6. 6

   Boil on the hob

   For the stovetop method, put the cold water and hearts of palm in a 3-quart saucepan. Set it over high heat and bring to a boil.

7. 7

   Simmer until soft

   Once boiling, reduce the heat to medium-high and simmer the hearts of palm for about 30 minutes, or until softened.

8. 8

   Drain the hearts

   Carefully drain the saucepan’s contents in a colander set in the sink.

9. 9

   Blend until creamy

   Put the cooked hearts of palm, cream cheese, melted ghee or butter, garlic-infused oil, milk, salt and pepper in a blender or food processor. Secure the lid and blend until smooth and creamy. Taste and adjust the milk and seasonings; if the mixture does not blend smoothly, add more milk 15 ml (1 tablespoon) at a time. If it tastes too acidic, add stevia or another sweetener in very small amounts until the acidity is reduced but still perceptible.

10. 10

    Garnish and serve

    Top with chopped fresh chives, if using, and serve like mashed potatoes.

What are hearts of palm fauxtatoes?

Hearts of palm are the tender inner cores of certain palm trees, commonly sold preserved in cans. In this American-style side dish, they stand in for potatoes and are blended into a rich, smooth mash.

The mild hearts of palm take on the flavour of the dairy, fat and seasonings. Cream cheese helps give the purée body, while garlic-infused oil adds savoury depth.

Nutrition and macros by portion

The nutrition label shows one serving as written: 215 calories, 6g protein, 9g carbs, 19g fat.

The hearts of palm and milk contribute most of the carbohydrates, while cream cheese, ghee or butter and olive oil account for much of the fat. The cream cheese provides some protein, with smaller amounts from the other ingredients. Serve a portion with a protein-rich main and vegetables to balance the plate.

Choosing the ingredients

Hearts of palm: Drain and rinse the canned pieces before cooking. This recipe uses two 397 g cans, so check the can size when shopping.

Fat and seasoning: Ghee or butter, cream cheese and garlic-infused olive oil bring richness and flavour. Use lactose-free cream cheese and milk if needed, and choose either ghee or butter according to preference.

Two ways to soften the hearts

Instant Pot: Cook the hearts of palm in cold water at high pressure for 10 minutes, then quick-release the pressure. This is the quicker cooking route when a pressure cooker is available.

Hob: Bring the hearts of palm and water to a boil, then simmer over medium-high heat for about 30 minutes. They are ready when softened enough to blend.

Drain before blending

Draining: Tip the cooked hearts of palm into a colander and let the water run off before transferring them to the blender. Excess cooking water can make the finished mash thinner.

Blending: Secure the blender lid and process until creamy. If the mixture struggles to move, add milk gradually in 15 ml increments rather than pouring it all in at once.

Adjust the flavour and texture

Milk: Start with the lower amount and add more only if needed to get the blender going or loosen the mash. The final amount depends on how the hearts of palm blend.

Sweetener: It is optional and intended only to soften a strong acidic note. Add it sparingly, tasting as you go, so the mash does not become sweet.

Serving ideas

Serve the mash warm as a side in place of mashed potatoes. Chopped chives add a fresh, onion-like finish.

Pair it with a main dish and a portion of vegetables for a more rounded plate. Its creamy texture also works well alongside roasted or pan-cooked dishes.

Recipe notes & tips

• Drain and rinse the hearts of palm before adding them to the cooking water.
• Use a colander to drain them thoroughly before blending.
• Begin with 30 ml of milk and add more only as needed.
• Add optional sweetener in tiny amounts, tasting after each addition.
• Check that the blender lid is secure before processing the warm ingredients.
• Finish with chopped chives just before serving for a fresh garnish.

Variations

• Use butter: Choose melted butter instead of ghee for a familiar buttery flavour.
• Make it lactose-free: Use lactose-free cream cheese and milk as needed.
• Change the milk: Use another milk of choice in place of almond milk.
• Add herbs: Stir in or garnish with another chopped fresh herb to suit the meal.
• Adjust the pepper: Add a little more ground black pepper for a more pronounced savoury bite.

Common mistakes to avoid

• Leaving in excess water: Drain the cooked hearts of palm well before blending so the mash does not become watery.
• Adding all the milk at once: Start with less and increase it in 15 ml increments to control the texture.
• Blending before the hearts soften: Simmer until tender enough to purée smoothly.
• Over-sweetening: Add optional sweetener in very small amounts and stop once the acidity is reduced.
• Skipping the taste check: Taste before serving and adjust the salt, pepper and milk to suit the texture and flavour.

How to store

Refrigerate leftovers in a covered container and use within 3–4 days. Reheat gently in a saucepan or in the microwave, stirring as needed; add a small splash of milk if the mash has thickened.

Frequently asked questions