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Mashed Cauliflower

Apr 15, 2017 | Eat | 0 comments

As we try and eat better, we are always looking for meals that are healthy, but also quick and relatively easy. Nothing beats instant mashed potatoes for easy, but that is a great example of an over-processed food.

We don't have anything against potatoes specifically, but it isn't a vegetable per se and we all need to eat more veggies. When done right, cauliflower makes a great mash.

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Like most recipes we make, I start with something I find online or in a book and then “rewire it”. In this case, I use the recipe from Yogitrition to start. It’s actually fine like this, but I make a few modifications to make it simpler, a little thicker and a touch more savory. I also use a different version of the Cashew Sour Cream.

First, I use frozen (but organic!) cauliflower, because messing with a head is a pain. Second, I roast the cauliflower instead of steaming it. That gives a little different flavor but it also removes a lot of the moisture, which gives me control over how thick the final result is.

Roasting Options:  I have started to roast things at lower temperatures because high heat may cause some carcinogens to form. If you choose to roast at a more conventional temperature (like 375° F), you can halve the cooking time, but you’ll have to stir it about half way through to keep the cauliflower from burning on the bottom.

Since roasting removes quite a bit of moisture, you’ll have to add quite a bit back in to get it smooth. I add either unsweetened Almond milk or unsweetened Hemp Milk. I also add a Tablespoon of MCT Oil to the original recipe. And I don’t mess with garlic cloves, preferring the pre-minced jar for all my garlic needs.


  • 1½ pounds frozen Cauliflower
  • 1½ T minced garlic
  • 2T Extra-virgin Olive Oil
  • 1T MCT Oil (or use another T of EVOO)
  • ½ Cup Cashew sour cream
  • 2 T  nutritional yeast
  • Almond or Hemp milk
  • Salt & Pepper to taste


  1. Pre-heat oven to 260° F (yes, that low)
  2. Put a piece of parchment paper on a cookie sheet and evenly spread the frozen cauliflower on it. Roast at 260° F for about 60 minutes
  3. Let the sheet cool before putting the florets into the blender.
  4. Add the garlic, olive oil, Cashew sour cream, nutritional yeast and a few Tablespoons of Almond or Hemp milk to the blender.
  5. Blend until smooth, adding enough Almond or Hemp milk until it easily blends and then to thin the mixture to your liking.

You can mix all of the ingredients except the Cauliflower in a separate bowl while the Cauliflower bakes and then just pour it over the florets once they’re in the blender.

To make a big batch, use 3 bags of Cauliflower, splitting them between two cookie sheets and then roasting them at the same time. Double all of the other ingredients. You may have to put just part of the florets into the blender at first, but there will be plenty of room for all of it once it gets mashed down.

Aesthetics note:  If you use the multi-colored Cauliflower like I show in the picture, your final product will be gray in color. It’s not very attractive, which is why there is no picture of that! Using the typical white florets will yield something that looks more like mashed potatoes. The flavor isn’t very different.


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