Coconut Cauliflower Mash

If you like mashed potatoes but worry about the high-carb content, worry no longer. Mashed cauliflower tastes just like mashed potato but has far fewer calories and packs a bigger nutrient punch.  This recipe includes a crunchy twist by adding cashews, but if you want to save the calories you can simply leave out the cashews.

Coconut Cauliflower Mash



  • Cauliflower (rough chopped), 4 cups
  • Cashews (crushed), ¼ cup
  • Coconut milk, ¼ cup
  • Salt, 1 pinch
  • Pepper, 1 pinch
  • Cinnamon, 1 pinch



Add all the ingredients to a pot and bring to a boil over medium heat. Reduce heat to low and cover with a tight-fitting lid. Simmer for 15 minutes and then remove from heat. Purée in a blender or food processor until smooth. Add 1 tablespoon of water at a time if necessary to get the mixture moving.

Alternatively, you could just steam the cauliflower and then mash it or puree it in a blender/Magic Bullet/food processor.  Either way works!


Nutrition Info:  (per entire recipe, but divide into portions as you see fit)

Calories:  436
Protein:  15 g
Carbs:  33 g
Fat:  27 g
Fiber:  11 g

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