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  • Caroline Eisenberg, RD

The Best Cauliflower Mash Recipe

Updated: Jun 22, 2021

I have had zero success making this low cal swap.......until now! I was trolling through my October e-version of Food Network Magazine and stumbled upon a cauliflower mash recipe that looked delish and thought I would give it a go. To my surprise, it came out super smooth (like real mashed potatoes!) and tasty. Not only is cauliflower packed with cancer fighting phytonutrients, but a great source of vitamin C, B vitamins, fiber, and loads of good-for-you minerals. Looking to cut out some starch? Try the following recipe:

-1 head cauliflower, cut into florets

-1 sprig rosemary



- 1 1/2 cup light Italian cheese

- 1-tablespoon butter

- Chives

Combine 2 cups of water, the cauliflower, whole rosemary sprig and 1/2-teaspoon salt in a pot and bring to a boil. Cover, reduce the heat to low and cook until the cauliflower is very tender, about 10 minutes. Drain and transfer to a food processor, discard the rosemary. Add the cheese and 1-tablespoon butter and puree. Transfer to a bowl and fold in the chives. Season with salt and pepper.

Serves 4

My vegan friends can replace the butter with olive oil or avocado (if you don’t mind the color change:) and skip the cheese, or use your favorite cheese substitute. If you are looking to add a kick, try a pinch of wasabi.

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