Cauliflower Mash

Cauliflower mash is a great accompaniment to fish, chicken or red meat or just eaten on its own. It is gluten and dairy free.


  • 1 head of cauliflower (approx 800g) finely chopped
  • 1 onion, sliced or chopped
  • 1 clove garlic, crushed
  • 1 tablespoon olive oil
  • ¼ cup of vegetable stock or water
  • A little sea salt and black pepper to season


  1. Sauté onion and garlic in a large pan with the olive oil over a low to medium heat until softened.
  2. Add the finely chopped cauliflower to pan and sauté for a minute, then add 1/4 cup water or vegetable stock.
  3. Cover the pan completely with a tight fitting lid and turn down to heat to a low simmer.
  4. Cook for 5 – 10 minutes, stirring half way through and checking to make sure there is still enough liquid to steam the cauliflower. Don’t overcook it otherwise you will lose the flavour.
  5. Remove from the heat and place into a good high speed blender immediately.
  6. Season with a little sea salt and white pepper.
  7. Blend until smooth and creamy.
  8. You can add a little extra water while blending if you feel the consistency is too thick.
  9. Mash should be creamy velvety consistency
  10. Serve hot and enjoy with your favourite comfort food dishes.


  • Serve it as is, or topped with some extra caramelized onion, chives or herbs.
  • Don’t overcook the cauliflower and ensure it is chopped finely to assist in a shorter cooking time.
  • Don’t add too much stock or water, just enough to steam until cauliflower is tender and the water mostly evaporated
  • AND …by adding more stock you can easily turn it into a soup.

Some reasons why this is good for you

Cauliflower is anti-inflammatory supporting digestion and boosting immune system, high in potassium for nerve and muscle contraction, and rich in Vitamins C, B5 & B6, folate & biotin, Vitamin K, choline, phosphorus, manganese, plus bioflavonoids, it has anti-cancer properties & is a good source of dietary fibre; Onions are antioxidant,protect against cancer and CVD, are antifungal, antimicrobial & stabilise blood sugar,  are rich in VitaminC, folate, plus calcium, iron, calcium and fibre and quercetin. Also good for cholesterol and blood pressure management; Garlic- (allium family)is rich in Vitamins B1,B6,C , plus manganese, selenium, phosphorus, and copper, & protects against cancer and CVD, antifungal, antimicrobial, stabilises blood sugar. Black pepper – anti-inflammatory /aids digestion/ assists nutrient absorption. Olive oil– anti-inflammatory, antioxidant, healthy fat.

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