Sometimes all we need is some good old fashioned comfort food…but without the guilt or side ache following. One recipe that is becoming increasingly more popular is cauliflower mash as a substitute for mashed potatoes. We have seen it spring up in restaurants across the nation. And for good reason! Health benefits include digestive support, anti-inflammation and cancer prevention.

If you are looking to make it on your own here is an easy-to-follow recipe from Whole Foods that will allow you to do just that!

Serves 4


  • 1 medium head cauliflower, trimmed and cut into small florets (about 6 to 7 cups)
  • 1 tablespoon extra-virgin olive oil
  • Fine sea salt and ground black pepper, to taste


Bring a large pot of salted water to a boil. Add cauliflower and cook until very tender, about 10 minutes. Reserve 1/4 cup of the cooking liquid and then drain well and transfer cauliflower to a food processor. Add oil and reserved water, 1 tablespoon at a time, and purée until smooth. (Or, mash cauliflower with a potato masher). Season with salt and pepper and serve.

Nutritional Info:

Per Serving: 110 calories (80 from fat), 9g total fat, 1g saturated fat, 0mg cholesterol, 330mg sodium, 8g carbohydrate (3g dietary fiber, 3g sugar), 3g protein