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I’ve never been a huge fan of cauliflower but recently my hubby has found out that his body just can’t digest and process starches (such as potatoes, pasta, rice) which leaves him very bloated and so uncomfortable. So I’ve been experimenting with different ways to create dishes without using those starches and it all started with cauliflower mash.

Cauliflower is the perfect vegetable to re-create your favorite dishes. First, it really doesn’t have much flavor so you can season it to mimic dishes such as rice and potatoes. The consistency is lighter but the taste is delicious even for this girl who “thought” she didn’t care for it. Even my hubby has grown to really like cauliflower as long as I don’t serve it to him just steamed.

I’ve always heard that a truly healthy meal should be very colorful. Red tomatoes, purple cabbage, orange carrots…a meal that is visually healthy. Which means most of the time this “white vegetable” gets overlooked. But did you know that cauliflower is high in anti-oxidants, high in fiber, increases blood flow, and is full of healthy vitamins? It’s a wonderful vegetable to include in your diet. Here’s an article about the top 8 health benefits of cauliflower that may interest you.

Fresh organic cauliflower cut into small pieces in ceramic bowl on wooden background

Fresh organic cauliflower cut into small pieces in ceramic bowl on wooden background

I’m a huge fan of mashed potatoes so when preparing this dish I knew that I would be a big critic. It had to have the right consistency to fool this girl into loving cauliflower mash. I used a product called “nutritional yeast”. You can find it at stores such as Whole Foods. Nutritional yeast looks similar to parmesan cheese and is packed with nutrition. It’s low in fat, gluten-free, and contains no added sugars or preservatives. It’s used to thicken soups and enhance flavors. It made the perfect thickener to my cauliflower mash. Oh, my goodness! I actually love the taste of this version of mash and now I do believe it will become a staple dish in our home. By the way, it’s so easy to make which is a plus in my book.

So here’s what I did:

  • Steamed a head of cauliflower (cut into florets)
  • Drained and dried the cauliflower
  • Placed in a large bowl and mashed with a hand masher
  • Boiled together coconut milk, salt, and pepper, and curry powder (sounds strange but the coconut milk calms the curry powder flavor and the color makes it look like the mash is buttered)
  • Blended cauliflower and milk mixture together 
  • Seasoned with salt and pepper if necessary
  • Added nutritional yeast to bulk up consistency
  • Served immediately

Be sure to give this dish a try. You might be really surprised with the flavor!

Cauliflower Mash

Prep time: 

Cook time: 

Total time: 

Serves: 4

Great side dish that is a great substitute potatoes
  • 1 head of cauliflower (cut into florets)
  • 1 can of coconut milk
  • 1 teaspoon curry powder
  • 1 tablespoon minced garlic
  • 1-2 tablespoons nutritional yeast
  • salt and pepper for taste
  • 1 tablespoon chopped parsley
  1. Steam cauliflower until tender
  2. Add coconut milk, curry powder, and minced garlic to sauce pan
  3. Heat milk mixture together
  4. Drain and dry cauliflower
  5. Mash the cauliflower with hand masher
  6. Place cauliflower and ¼ cup of milk mixture into blender or food processor
  7. Blend until smooth (you may have to add more milk mixture if necessary)
  8. In a bowl combine blended cauliflower and nutritional yeast until consistency is just right for you
  9. Salt and pepper for taste
  10. Top with parsley



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