Cauliflower Mash

Preparation Time: 20-30 mins.

Serving Size: Approx. 4



  • 1 head of raw cauliflower (a medium head will yield approximately 1 pound of florets)
  • 2 cloves of minced garlic
  • Salt (to taste)
  • Butter (Approx. 2 tbsp)
  • Grated Cheese (Optional)


  1. Fill a medium-large sized pot about half way with water and place on stove to boil.
  2. Break up the cauliflower into florets or cut them into pieces. Once the water has come to a boil, carefully pour the cauliflower florets into the pot and cook until they become a little bit soft. This will usually take about 15-20 minutes.
  3. Chop up 2 cloves of garlic (pre-minced garlic can be found at Costco) to be added later.
  4. Once the cauliflower has been cooked, pour it into a colander to drain the water.
  5. Next, pour the florets into a food processor and blend on low/medium, stopping occasionally to stir. (it has a tendency to get stuck) After you have stirred the mixture a couple of times it should have a fairly creamy consistency. Now go ahead and add the minced garlic along with approximately 2 tbsp of butter. Salt liberally.
  6.  Run the food processor on high until everything is thoroughly mixed.

You are now ready to serve.

Note: A pound of cauliflower will yield approximately 12 grams of usable carbohydrates (1lb of Mashed Potatoes = 75 grams) plus 12 grams of fibre. While there is a little bit of extra fat and sodium in this recipe from the butter and added salt, it serves as a delicious and healthy substitute to traditional mashed potatoes.

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