Finally—mashed "white stuff" you can gorge without regret. This tried-and-true favorite is low-carb, heart-healthy, vegan-friendly and Paleo friendly, with the creamy, fluffy texture and good nutrition you've come to expect.
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Preparation Time
15 minutesCooking Time
20 minutesDifficulty Rating
1Health Level
5Serves
12
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Ingredients
- 1 large or 2 medium head/s cauliflower (total weight: 2 lbs. / 900 g)
- 1 Tbsp. / 15 g butter, preferably organic pastured or:
- ½ Tbsp / 7 ml each olive and coconut oil
- 2 cups / 480 ml vegetable broth, preferably low-sodium organic
- 2 cups / 480 ml milk, preferably organic pastured or unflavored/unsweetened vegan
- Seasonings of choice (optional)*
- 1 Tbsp. / 8 g arrowroot flour or organic cornstarch whisked with 3 Tbsp. / 45 ml cool water (optional)
- 4 garlic cloves, roasted and minced
- 1 Tbsp. / 3 g fresh chives, chopped
- 1 tsp. / 1 g fresh or ½ tsp. / ½ g dried thyme
- ½ tsp. / 1 g ground black pepper
- 1 tsp. / 2 g celery seed
- 1 tsp. / 3 g mild or smoked chili powder or paprika
- Salt to taste, preferably Native American salt pan type
Directions
- Scrub and cut cauliflower into florets.
- Warm oil in 2-quart non-stick pan over medium-high heat.
- Add cauliflower, and sauté until lightly browned and fragrant, about 5-10 minutes.
- Add arrowroot or cornstarch mixture, and continue to cook over low heat for about 1 minute, stirring constantly.Add liquids and seasonings, cover, reduce heat to low, and simmer until cauliflower is very tender, about 10-15 minutes. Stir occasionally to prevent burning.
- Empty pan contents into a food processor, blender, or bowl, and process/blend/beat until smooth. Spoon into serving dish.
Hi …… I’m a new member and already loving the program. So many easy to follow recipes with readily available ingredients. Looking forward to achieving my goals of weight loss and a healthier life style.
Hi …… I’m a new member and already loving the program. So many recipes with easy to follow and simple ingredients. Looking forward to achieving my goals of weight loss and a healthier life style.
Hi, I love this recipe now all I need is something to go with it. I just started today and don’t know exactly what to do next. Can you assist me?
Hi, Sandy, and welcome! Any main dish high in protein will go with this. Check out the Menu Planner to see how meals are arranged.
recipe calls to put in food precesssor and blend or beat until smooth, picture shows whole flowerettes. ? creamy mash?
Hi, mmicalkr66. The photo shows the cauliflower being prepared before mashing.
This looks wonderful. Thank you!
Hi, DonAtHome. It’s the calories that we don’t want you to obsess about. The carbs are listed for people with diabetes (or pre-diabetes) who need to count them.
i am a bit confused i thought i did not have to count carbs etc but all of these recipes are showing that and how many carbs etc a day can i eat
Hi, Joyfulwon. The tech team is working on that, but in the meantime, I suggest you create a folder in your internet browser.
Is there a way to add these recipes to a “Favorite” or a “Recipe Box”? 🙂 Thanks
Hi, Stacey1622. The health level refers to how much of the food supports good health, with 5 being the best. If you use whole foods that are minimally processed and refined, you’ll be fine.
What does the health level mean? I am just trying to find recipes that I can make that will be good for me and help me lose weight with stuff I already have my meal planner was meals I do not have at home already.
Hi, srreis5948, and welcome! No, the recipes are just single courses, sides, or snacks. You can find the menu-building application (called the “Menu Planner”) in “Apps” above
I just joined today and going through the recipes I am a bit confused. Is the cauliflower mash the entire meal or is there a complete meal planner?
Hi, bardobaby. If you have made mashed potatoes before, you can just use or usual recipe, but with cauliflower instead, and just avoid any overly-processed additions.
Might be a little complicated for a simple single guy like myself.