Cauliflower Mash

Cauliflower mash featured image

Cauliflower is often an underestimated. It seems like such a plain vegetable, yet it's loaded with nutrients and health benefits. Nutritional Highlights of Cauliflower:

  • High in vitamin C - immune support, cardiovascular support
  • Rich in antioxidant phytonutrients - help lower the risk of developing different types of cancer
  • Vitamin K - highly anti-inflammatory
  • Sulphur - anti-inflammatory, shown to kill cancer stem cells, helps detoxification
  • Vitamin B6 & Choline - two B vitamins important for brain health
  • Fiber - aids digestion

 

Cauliflower mash

 

This side dish has been one of my go-to's at home lately. My personal chef clients love it as well. It's comforting and doesn't leave you feeling stuffed. It makes a great dairy-free and low-carb alternative to mashed potatoes, especially for those watching their weight. It even tastes better, in my opinion.

I make a batch at the beginning of the week and then sauté or roast a ton of vegetables to go with it. Great for lunch, dinner, or snack.

Ingredients 

1 Tablespoon extra virgin coconut oil

1 yellow onion, sliced

1 large head cauliflower, chopped

1-2 cloves garlic, mashed

1/4 - 1/2 cup water

1 Tablespoon extra virgin olive oil or coconut oil (melted)

Sea salt and black pepper, to taste

Fresh herbs such as chives, parsley, or cilantro to garnish (optional)

Procedure

  1. Heat coconut oil in a large pan or pot. Add onion and sauté over medium heat until slightly softened, about 3 minutes.
  2. Add chopped cauliflower, garlic, and water (enough water to cover the bottom of the pan). Cover the pot with a tight fitting lid and turn down heat to low. Simmer for 5-10 minutes, stirring occasionally and checking to make sure there is still liquid at the bottom of the pan. If water has evaporates, add a little more. Steam until cauliflower is slightly tender.
  3. Remove from the heat and place in a food processor or high-speed blender. Season with oil, sea salt, and black pepper. Blend until it reaches mashed potato consistency. Taste and adjust seasoning. Mix in herbs at this time if desired, or garnish with them.

Note: If you do not have a food processor or high-speed blender, you may mash cauliflower with a potato masher. Cauliflower might need to be cooked a bit more to make it easier.

Serves 2-4

What's your favorite way to prepare cauliflower?