keto vitamin mash for emperors

So some of you might already know that I am taking a break from office life this summer – basically to hit reset button and to expand my horizon to figure out what else is out there for me in the world.

And one thing I will definitely NOT miss is eating at our office canteen – I know it’s high level moaning but after 6 years with the same food every day, I can not stand it anymore and as in many big cooperations, canteen food equals mass produced ready-made food with a lot of glutamine, sugar and unhealthy fats.

My safe choice every day is actually simple steamed vegetables – I season it with salt and pepper and sriracha chili sauce if the canteen staff offers it. That’s it. And yes, most of the times the veggies are lukewarm and slightly overcooked. Or still half raw. But well.


Without my condiments the mix generally is super bland and tasteless, but let me tell you – in Germany the combination of cooked broccoli, cauliflower and carrots is actually called “Kaisergemüse” (engl. “emperor’s vegetables”) and I guess there is a reason for it.

Funny enough most of the frozen variants are pretty affordable, but the power of the veggies are far from cheap:


This is a compound containing sulphur and can only be found in so called cruciferous vegetables. It’s said to help prevent cancer cells from developing as hormones are kept in balance by glucosinolates.

Vitamin C

Probably mainly associated with fresh orange juice, vitamin C can prevent the risk of heart disease if consumed daily and in adequate amounts. All three of our emperor’s mix ingredients contain heaps of it.


I guarantee by the time you turn 30 you have experienced one or the other issue with your digestion – sneaking in our broccoli-cauliflower-carrot combination provides you with tons of healthy fiber to keep you regular and without stomach pains.

And can you now see that all these features are kind support a long and healthy life? Or maybe also a long and healthy reign?

Here you go emperor and empress. You are welcome.

Today I’d like to share another healthy, keto-approved side dish with you – using our healthy veggie mix to accompany any type of protein like chicken, pork or a nice omelette.

Keto Vitamin Mash

  • Servings: 2
  • Difficulty: easy
  • Print
Perfect for those summer body dinners – simply skip the starchy veggies in the evening and incorporate low-carb ones to spike fat burn over night.


  • 2 cups of emperor’s mix (or 2/3 cup of each broccoli florets, cauliflower florets and carrots)
  • vegetable broth
  • 1 tbsp of butter or coconut oil




  1. Start with boiling some water on the stove and add your veggie broth the season the vegetables.
  2. As soon as the broth mix is boiling as in the vegetables and cook for about 7-8 minutes until al dente.
  3. Transfer to a colander and puree with the healthy fat of your choice until creamy and smooth.
  4. Season with salt and pepper, garlic or onion powder or nutmeg if desired.


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