Special Diet - Created Date : 16.8.2019

The Best Cauliflower Mash Ever

The Best Cauliflower Mash Ever

The Best Cauliflower Mash Ever

I know, there are probably at least half a million cauliflower mash recipes out there. So why bother posting another one, right?

Well, because firstly, it’s always nice to have options. The more, the better, me thinks.

And secondly, well, when I say this is The Best Cauliflower Mash Ever, I really mean this is The Best Cauliflower Mash Ever.

What sets it apart from the rest, you ask? Quite simply: the texture! (oh, and the flavor is pretty darn spectacular too, if you ask me!)

Every single time I’ve seen or been served cauliflower mash in my life, I found it to be on the soft side and even downright runny sometimes. No offense if you like yours that way, but that just doesn’t cut it for me. If I’m gonna eat something that pretends to replace my dearly missed mashed potatoes, let it at least have a similar mouth feel to that of the dish I used to cherish. This version does it so well, I think I almost prefer it to the real stuff… honestly.

Unfortunately, there’s only one way to achieve that and it would be by, you guessed it, squeezing the water out of the cauliflower before to puree it!

HA! My favorite activity in the whole wide world. NOT! But to get a cauliflower puree that thick, that creamy, that velvety, THAT delicious? I say taking the extra step is very well worth it.

As is the case with any other cauliflower mash recipe, you need to start by cooking the cauliflower. I’m a big fan of steaming mine. To do that, simply place the cauliflower florets into a steam basket and cook it over salted boiling water until it gets really tender, which should take about 8 to 10 minutes.

You’ll then want to let it cool slightly. Not too much, though. No one wants to eat cold cauli-mash!

Now for the fun part! Let the squeezing begin!

I borrowed a few pictures from one of my previous posts, my Creamy Cauliflower Fritters, to illustrate how I like to squeeze the water out of my cauliflower. I use a stainless steel bowl that fits very snuggly inside my sieve, and I use it to push down on the cauliflower until not a drop of water comes out. It works wonders!

If you couldn’t find such a bowl, you could also use a ladle, or a small unbreakable plate.

Really squeeze as much water out of the cauliflower as you possibly can. Break it up and move it around a few times while squeezing. You’d be surprised how much water is still left in there even after you think you’ve removed it all.

Transfer the now dry cauliflower to the bowl of your food processor and add mayo, ghee, salt, pepper and nutmeg. Process until smooth and creamy; you might want to stop once or twice to scrape the sides and make sure you get every last bit.

See how thick that puree is? Just the way I like it!

Now there’s only one thing left to do: serve your delicious cauli-mash with a little dollop of ghee and a sprinkle of chopped fresh herbs.

Here’s a tip for you: if like me you enjoy eating your puree really piping hot, throw it in the microwave for a few seconds before to serve it. It’ll make even it fluffier!

Oh, and I don’t think I need to tell you what to serve this with. It goes good with just about anything!

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Reader Interactions


This really DOES look like the best caulimash ever! For some reason, I never thought to squeeze the water out of the cauliflower. I’m finally revisiting cauliflower after avoiding it for half a year (thank goodness for changing tastebuds) and I’m definitely going to try your method!

I was here looking for the mayo recipe because I am going to try it ONE MORE TIME. When I saw your raves about the cauliflower mash I had to check it out. The picture is BEAUTIFUL by the way. I agree bout the texture. I did think out squeezing out some liquid, I just hadn’t done it yet. I thought my recipe was good. I use cashew cream and coconut milk, but mayo!! I’ve got to try this. If I can get to no fail mayo to work. ??

OH! This looks like something I have to try, and I happen to have a cauliflower in the fridge right this very minute! Will this freeze? And if so, at what point? Before mixing in the ghee and mayo? Or after? Thanks in advance.

i would only freeze maybe half of it in case it doesn’t freeze well. at least you’ll have half of it that you know will be ok. if i had to speculate, i’d say if you freeze it, it will get watery when it’s defrosted. try to make sure that it is totally cooled before freezing to help cut down on that. i would probably defrost it upside down on some paper towels.

I tried freezing the finished product. Took out the container and put in frig the night before I was going to eat it and then the next day reheated it in the microwave. Could not tell the diff from when I first made it.

I sure wish I had read this last night before I made a watery cauli mash. I am heading back to the store now to buy another head of cauliflower just so I can try this. I can’t thank you enough for all your wonderful recipes. I am new to Whole30/Paleo eating, and your recipes have been a blessing.

Aw, thank you so much Martha, glad to hear. You’ll be happy to know that I’m starting another round of Whole30 on February 1st and plan on keeping at it until April 1st, so that means many more Whole30 compliant recipes coming this way! ??

Haven’t tried it yet, Linda, so I wouldn’t be able to say… Living alone, too, though, and trust me, I never waste this! Mind you, I’m one of those people who don’t mind eating the same thing several days in a row…

I think it’s worth trying, though. Next time I make a batch, I’ll try freezing a serving or two, just to see what it says. Honestly, I think it’ll freeze beautifully.

Nah… Unfortunately, I don’t think that would work. The cauliflower would be too soft and would end up being forced through the cracks or holes, along with the water. At least that’s what I think would happen! :/

Hi there. Love the recipe idea. I have never heard of ghee and am not paleo so i have 2 questions for you, do you thinki plain greek yogurt wouod work in place of yogurt and nutritional yeast instead of ghee AND i want to make this ahead do you think it would reheat ok?

Just like mashed potatoes, cauli-mash reheats well in the microwave, but you will have to stir and mix once or twice in the process, to insure even heat distribution. As for your substitutions, first I’m assuming you meant yogurt instead of mayo… I suppose it would work and give the mash a bit of zing. Nutritional yeast would also add a different flavor. Honestly, though, I think that you would miss out on the richness of the ghee, and deprive of all its fat, you cauli-mash would not be quite as palatable. But I’m sure it would still taste great!

Squeeze the liquid out of the cauliflower, squeeze the liquid… Sonia this was amazing! Simple, not overpowering… my tastebuds are singing. We had it with roasted red peppers (covered in olive oil and garlic, onions and herbs served cold) and salmon. Greetings from Vienna, Austria

Awwwww, thank you so much Mary! Your taste buds’ singing is music to my ears! ?? Glad to hear the recipe was to your liking, and thanks a great big bunch for taking the time to let me know. It’s sincerely appreciated!

Your Cauliflower Mash looks so yummy:) I follow the Wheat Belly lifestyle an usually make the Mashed Cauliflower and thought that was the ultimate version to Mashed potatoes!!! I will definitely give yours a try, thank you:)

This was my very first attempt at a cauliflower mash. Thankfully I had all of the ingredients on hand, with the exception of the nutmeg. I sprinkled some garlic powder in mine. It was absolutely AMAZING!!! The texture was creamy and light, and I dare say better than mashed potatoes! I’ve been emailing the recipe to family and friends. Thanks for the recipe for this wonderful dish!!!

We had friends over for dinner last night and I tried this recipe in place of mashed potatoes… it was amazing!! I think the trick is to definitely steam the cauliflower to minimize the liquid content. Also made the ghee butter… simple recipe as well. Recommend both for healthier eating options.

I definitely think this would go great with pie…Shepherd’s (or cottage) Pie, that is! I made something very, very similar to this and used it atop shepherd’s pie and it was fantastic! I am definitely hanging on to this recipe though!

I had just about given up on cauli mash, because I couldn’t stand the watery texture. Last time I made it, I did exactly this, squeezed the water out. I didn’t do the food processor though, just mashed with the potato masher. I’m going to try this next time. It was LOTS better with the water squeezed out.

I am so trying this tonight lol I have all ingredients, might stick to greek yogurt instead of mayo though. Question, at my whole foods they already have cauliflower shredded as in like a rice, do you think that would work as well or just stick to the whole process?

That would most definitely work, Melissa, but why pay the extra money to buy cauliflower that’s been shredded for you? You only need cut it into florets, I say the little effort that it takes isn’t worth dishing out the extra bucks… but that’s just me. ??

Very true indeed ?? Thanks. I used the cauliflower bunch I had already. I must saw this was so much more creamer than I expected. Thank you so much for this recipe. I am following you now and can’t wait to go through all the rest of your recipes.

I’m not sure… to be honest, I haven’t had frozen cauliflower all that often in my life, so I don’t know how it would fare, texture-wise… I also think that it would contain a lot more water, which can’t really be a good thing in this case. Personally, I’d stick with fresh, but there’s nothing like trying to find out for sure!

I have two comments. I just used frozen pre-mashed cauliflower by Green Giant. I was draining it in a colander when I came across this article. I got a lot of water just leaving it in there over a bowl. I just think that mashing it first and using a colander would be easier than squeezing it out. And I’ve used frozen cauliflower before. Actually, frozen veggies are known to hold more nutrients than the supposed “fresh” veggies in a grocery store (unless maybe from a trusted farm market) Onto nutrient. I’ll post an article from whole foods that is informative but the thing that was noteworthy to know was that steaming is much better than boiling. The phytonutrients (no, it’s not misspelled) will leach out when boiled Steaming too long will also do the same, at least that was what I can derived from the reference that boiling for 3 minutes will leach more phytonutrients than 10 minute of steaming. Here is that link to whole foods…http://www.whfoods.com/genpage.php?tname=foodspice&dbid=13

I just made cauliflower mash tonight and it was pretty good with cream cheese, but still runnier than I wanted. Wish I had seen this recipe before I made it! Will make it like this next time. I am low carving, not paleo, but love paleo recipes. Thanks for the tips for the perfect mash!

Wondering if you could use regular mayo and regular butter in place of the mayo you recommend and the ghee? We are having to curb my daughters carb intake and she happens to like caulifower(thank goodness!!!) Thanks for the great recipe and all of the tips and tricks, can’t wait to try this!

Waaay late to the party, but this solved my watery-cauliflower-mash problem. Ended up using a bit of cream cheese rather than mayo (I was out), and it just added to the “sorta clumps up like potatoes” thing.

This was so delicious!! The whole family loved it!! I did use regular mayo and just regular butter (not as healthy I know) but very impressed. I was doing a prime rib dinner for family and they got to try it first time with me in place of my family famous mashed potatoes. They loved it and some even said they liked it more. Great replacement!!

Hi Sonja This looks and sounds terrific! This isn’t meant to rain on your parade because we’ve been recommended by our nutritionist to stop eating potatoes. Chef Buck makes a cauliflower pizza crust by dry frying cauliflower rice to remove most of the moisture. We’ve tried it and it’s amazing! Do you think that technique might work with your recipe?

This is legit the best cauliflower mash ever. I may have sacrificed my favourite sieve as apparrently it wasnt up to the job, but well worth it! A worthy substitute to potatoes…now I just wish cauliflower was a bit more affordable here in NZ!

I just made these and are sooo creamy and delicious. Good idea on squeezing out the liquid. That seems to be the #1 key. I like a lot of butter so I tweaked it a little…I also added some Parmesan cheese. Thanks for this amazing recipe!!!

Hey there, first time making cauliflower mash. Instead of doing the squeezing here are two ideas : put it into a salad spinner and spin the water out. This works great with zucchini too! Also today what I did instead because I don’t have a salad spinner was to mash the cauliflower after boiling and then put the pot back on the heat with the butter. The water quickly evaporated, so I stirred it until it was the right consistency for me

I don’t typically leave reviews but I had to with this recipe. Prior to finding this recipe, I wasted a head of cauliflower trying to make non-soupy mash with no luck! It’s Thanksgiving Day in Canada and I was just about to give up until I found your recipe. I ranout to the store bought more cauliflower and got to it! You saved my Thanksgiving dinner! I’m new to eating keto and the only one in my family and didn’t want to give in to eating potatoes! Thank you so much!!!

This was sooo good! I am vegan so I swapped out vegan mayo and vegan butter. Turned out perfect! Love the fluffy texture. Made ahead for Thanksgiving, hopefully it holds for a couple days but i’m the only vegan so only I have to like it ??

Thanks for an outstanding recipe!! I halved it and used commercial mayonnaise with about 1/4 tsp of ground nutmeg and this is by far the best ‘cauli-mash’ I have ever tasted! I have been a low-carber forever and I much prefer these over those loaded with cheese, sour cream etc. They are so much healthier too! Thank you again!

You are so very welcome, Susan! I’m real happy to hear that you too, find this mash to be the best ever! Now you should really try making it with homemade mayo… take it to the next level! Plus, making mayo is sooo much fun! ??

You are a genius! Seriously, this recipe is amazing. Squeezing out the water is the trick I have been looking for. The texture is just like mashed potatoes. Even my husband who loves real mashed potatoes loved this recipe. Thank you!

WOW!!! This is far and away the best recipe for mashed cauliflower. I don’t have a large fine mesh strainer so I put the steamed cauliflower in a flour sack towel and squeezed— so much water came out! Then I put that in a bowl with a small amount of butter, some Greek yogurt, and salt; then I blended with my immersion blender. Unbelievable how similar the consistency is to mashed potatoes and the flavor is great. This will be a go-to recipe from now on. Eager to try it with some roasted garlic!

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Hey there!

Welcome to my kitchen!

I’m Sonia, a former overweight, heavy drinker, chain smoker and food junkie now trying to find my own healthy balance, one meal at a time. Welcome to my world, and feel free to flip through the pages of what I like to call my culinary diary. Who knows, you might find one or two recipes that will inspire you...

The Best Healthy Fast Food Options

Fast-food stores are plentiful and fast food has the reputation of being unhealthy, while an increasing number of large chains are adding more nutritious options to their menus.

Sockets that allow more customization of orders tend to have lower calorie or more feeder selections. However, there are currently healthy options on the menu of the largest fast-food chains.

In this article, we'll look at the overall calorie, fat and saturated fat content to find some of the healthiest options that seven big fast-food chains have to offer.

Note, however, that calories and fat are only two aspects of how healthy a meal is fed. If a person eats only fast food, it is not possible to get the necessary nutrients such as vitamins and fiber.

1. Subway

Sandwich with cheese and vegetables

One person can customize Subway sandwiches to choose healthy fillings.

Metro specialize in deli style sandwiches or "sub". As a person can customize every "sub", Subway can be one of the healthiest healthy fast-food chains.

Some of the best sandwich options are on the Subway's Fresh Fit menu. The 6-inch Turkey Breast sandwich with nine wheat bread contains 250 calories and 3 grams of fat, including 0.5 g of saturated fat.

A healthy vegetarian option, Veggie Delite in nine wheat bread. This "bottom" contains only 2 g calories, does not contain 2 g total fat and saturated fat. It also has one of the lowest sodium levels (salt) compared to other sandwiches.

Subway also offers salads that can be a low-calorie alternative to a sandwich. All salads include lettuce, tomatoes, spinach, onions, cucumbers, green peppers and olives.

Fast food and diabetes: Tips and options

Fast food and diabetes: Tips and options

Are you having trouble finding a fast-food option for living with diabetes and occasional treatment? We can help you.

2. Taco Bell

Taco Bell is another great fast-food chain with a variety of healthy options. The ability to personalize each order allows people to choose more vegetable-like nutrients.

According to Taco Bell's website, three-quarters of its menus are under 500 calories. Some of the lowest calorie options are the Fresco menu, which uses regular sauce and cheese instead of vegetable based salsa.

One of the healthiest options is Chicken Soft Taco. Each taco contains about 170 calories, 8 g fat, containing only 3 g of saturated fat.

Bean Burrito is a vegetarian option containing 11 g fat, 380 calories, including 4 g of saturated fat.

3. Chipotle

Vegetable burritos

Vegetarian options are lower in fat than meat options.

Chipotle is a Mexican-style chain that specializes in tacos and burritos. Similar to Subway and Taco Bell, Chipotle allows people to customize their meals to include healthy choices.

Healthy options are burritos or white rice instead of white rice. In a chicken bowl bowl containing fresh tomato salsa and brown rice, there are 415 calories, 13 g fat and 4 g saturated fat.

For a lower calorie, vegetarian option, people can choose a plate of bean curd, brown rice and a sofritas patty with lettuce. It contains 365 calories, 10 g fat and 1.5 g saturated fat. Adding sauce will increase the number of calories.

4. McDonald's

McDonald's had the reputation of being unhealthy, but they recently reaffirmed themselves to offer a variety of fresh and nutritious ingredients. Some of these changes may be cosmetics, while McDonald's has better options.

Fillet-O-Fish contains 390 calories and 4 g of saturated fat from 19 g of total fat. Bacon Ranch Grilled Chicken Salad contains only 320 calories and 6 g of saturated fat from a total of 14 g.

5. Burger King

Burger King is one of the largest burger chains in the United States, but has a limited number of healthy options. But some choices are a little healthier than others.

It contains a normal, simple hamburger, 10 g total fat, 3.5 g saturated fat, and 240 calories. Grilled Chicken Sandwich contains 470 calories, 3.5 g saturated fat and 19 g fat.

BK Veggie Burger can be a healthier option among these examples. Contains 2,5 g of saturated fat, 390 calories and 17 g of fat.

6. Wendy

Baked potato with knife, sour cream and cheese filling on plate

Baked potatoes can be a healthy fast-food option.

Wendy is another common fast-food chain that allows people to personalize their orders to make their choices healthier.

The menu of the chain is not abundant in healthy options, but some meals are able to customize to lower the calorie content.

Salads are also available, and if a person chooses some of the half-size salad choices, they can stay below 500 calories.

With a few vegetarian options at Wendy's, Sour Cream and Chive Baked Potatoes

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