Eating with Purpose

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Mashed Cauliflower

Recipes, Sides & Salads // 19 Comments » // Leave a Comment

Cauliflower is a wonderful substitute for mashed potatoes! But often times it turns out more like a runny puree than thick creamy potatoes. With these few simple tricks you can preserve the nutrition of the cauliflower AND have a mashed potato-like consistency that will satisfy even the most skeptical critic.

One of the main reasons many people do not enjoy cauliflower is because it is often improperly cooked and overcooked, which makes it mushy and smelly… like rotten eggs, which is not exactly appetizing. We all know that cauliflower is healthy for us to eat, but for most, you won’t find this on the weekly grocery list. Cauliflower is best known for it’s anti-cancer properties. It’s also high in vitamin C, which we can all use to help strengthen our immune system.

Follow these 3 simple tricks to make cauliflower work for you:

  1. After you cut cauliflower into florets, let it sit 5-10 minutes to enhance the health benefits. This works for garlic too! Cutting into the cauliflower activates enzymes, which converts some of the nutrients into their active forms… intensifying the healing properties.
  2. Sauté cauliflower. Both steaming and boiling increase it’s water absorption…which leads to a runny consistency. But this is the least of our worries, it loses flavor (ok, some might think this is a plus).  Vitamins, minerals and phytonutrients are also greatly diminished. I think sautéing is actually easier anyway.
  3. Cook for only 5 minutes. This will prevent it from becoming mushy and releasing the chemical compound that smells like rotten eggs. The more of this compound that is released the more intense the cauliflower flavor becomes. This is what people most often dislike.

The secret ingredient to really make these like mashed potatoes is coconut flour. Ok stay with me… I know this sounds odd, but this helps to really thicken the cauliflower up, while lending a slightly sweet flavor that gives it that potato taste. Coconut flour is also super high in fiber, which helps us to feel satisfied while eating less.

Print Recipe Print Recipe

Mashed Cauliflower

A great substitute for mashed potatoes… thick, creamy and delicious!


  • 1 medium head cauliflower, about a pound
  • 1/3 cup vegetable broth (sugar and yeast free)
  • 3 tablespoons sour cream or plain greek yogurt
  • 3 tablespoons organic butter
  • ½ teaspoon sea salt or Mama Garlic salt by Frontier
  • ½ teaspoon pepper, or to taste
  • 1 clove of garlic, minced (optional)
  • 1-2 tablespoons coconut flour, for desired consistency


  1. Cut cauliflower into florets and let it sit for 5-10 minutes.
  2. Add 1/3 cup veggie broth to a medium saute pan over medium-high heat.
  3. When the broth starts to steam, add the cauliflower and cover. Set timer for 5 minutes.
  4. Place all ingredients into a food processor and process until smooth. Or if you don’t have a food processor add ingredients into a large bowl and mash with a potato masher.
  5. If it doesn’t seem creamy enough just add more sour cream/yogurt or butter.

Quick notes

I really don’t measure. I just adjust it to my taste and consistency. If it tastes too much like cauliflower you need to add more pepper and a little more butter or sour cream/yogurt. It could also be because you overcooked it.

Phase 1 Friendly


If using fresh garlic, to mellow the flavor add it to the cauliflower during the last few minutes of cooking. Stir in pesto or a sprinkle of curry powder for a gourmet twist!

Number of servings (yield): 4

As you can see from the above tips, if a food is not properly prepared it can really be a turn-off. So keep an open mind and try preparing it the right way and you just might be surprised at how amazing it tastes!

19 Comments | Leave a Comment

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Thank you for your comments! I read each one and I cherish your opinions, feedback and ideas. With Love, Kristin

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