Cooking Get Healthy

Healthy Cauliflower Mash

The white potato.  America’s most consumed vegetable.  High in potassium and high in fiber… the spuds are unfortunately high in carbs and calories too.  But that doesn’t stop us from dicing ’em up, popping ’em in a deep fryer and smothering ’em in salt and sauce, now does it?  Of course there’s other ways to enjoy potatoes besides tator tots and chips… well there’s potato skins.. scalloped potatoes… and what about hashbrowns?  Loaded baked potatoes?

See where I’m going.  While the majority of other vegetables have maintained some integrity despite our insistence on deep frying and covering in cheese… the potato just can’t catch a break.  bbbbut even a tree-hugging, organic-only girl like myself gets it.  The truth is that a potato by itself is just painfully bland and boring.

So I’m on a mission to replace the potato in order to deliver healthy and nutritious side recipes that you and your family will actually be excited to eat on Thanksgiving.  Usually I achieve this by subbing for my dieting staple: The sweet potato.  And while mashed sweet potato is basically orgasmic with some cinnamon and candied pecans… this recipe for cauliflower mash will bring you much closer to your favorite comfort food: Mashed Potatoes.

Let’s dissect grandmas traditional mashed tater recipe for a moment shall we?  Potatoes (without the nutritious skin), copious amount of butter, salt and cream.  Maybe some cheese… or even bacon, and definitely smothered in gravy and served with a roll.   …You can taste it now, am I right? Does it look something like this?image3

Well eat your heart out… because this is a picture of the Cauliflower Mash.  We’re going to recreate that creamy buttery goodness (but better!)… without any of the stick-to-your-thighs and ruin-your-digestion ingredients. And here’s how.


-1 head of cauliflower cut into pieces: low in calories, carbs, sugar but high in vitamin C, K, B6, fiber, folate, magnesium and biotin.

-2 garlic cloves: anti-inflammatory

-4 cups water for boiling

-1 tsp coconut oil: Increases energy, helps burn more fat, antibacterial, can lower cholesterol

-pinch sea salt: minerals, magnesium, aids in proper thyroid function and digestion!

-pinch ground pepper

-1/4 cup coconut milk 

-1 tsp flax oil: (optional) Omega 3s, Lignans and Fiber

-Spices of your choice – I used a pinch of oregeno, rosemary, onion and garlic

-1 tsp olive oil

image1 (1)


1. Boil water on stove top with a pinch of salt.  Add cauliflower and garlic cloves, cook until tender when pierced with a fork. (10 minutes or so)

2. While still hot, remove cauliflower and garlic from the water using a sieved spoon and transfer to food processor cup.image2

3. Add coconut oil, salt, pepper, spices, coconut milk, and flax seed oil.  Pure on high for 30-45 seconds.  While pulsing add olive oil if your processor has this feature on the lid.  If not add olive oil before pureeing.

4. Use a spoon to transfer contents into a bowl and serve warm!


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