Cauliflower Mash + Nutrition/Cooking Tips

clean eating
I know there are countless recipes for cauliflower mash in the world, but the one I haphazardly threw together last night was too damn tasty to leave out. Since this isn’t a food blog, there won’t be sexy pictures of what I’m about to share with you. Your imagination is way dirtier – go with that. Also, I eyeballed the measurements of the ingredients used, so you get to make it to your taste level! Score for placing responsibility on you!

Cauliflower Mash

1 head of cauliflower

3 medium red potatoes


shredded cheese (I use Kerrygold Dubliner because that stuff belongs in everything. Even religion.)

milk (half and half, soy milk, almond milk – whatever you’ve got)

salt + pepper

dried basil


Steam (steaming* keeps in nutrients best) the cauliflower florets and potatoes in the same steamer because it’s just easier that way. Once softened, mash in the butter and cheese to melt and then add the rest. Commence uncontrollable drooling and eating. Do one at a time.

* For optimal nutrient content, steam vegetables whole and in their skin. (You can do this in the microwave which is supposed to do the best job at preserving nutrients as the cooking time is minimal. I don’t do it because microwaves freak me the fuck out.) Scrub the exterior as best as possible and do not over-steam as cooking time is another important factor when preserving nutrients so check on the doneness often. If you’re steaming for nutrients, good for you – you’re not totally screwing yourself out of eating a well-balanced diet. Vegetables are fat-soluble which means you need some fat so that your body can absorb them better. Toss with an oil of your choice for better absorption. As far as cooking methods, this is where sautéing is also a good option because you’re cooking on high heat in oil for a short period of time.

If you’re on a diet, I can’t really help you aside from telling you that blanching vegetables before steaming does help preserve fat-soluble nutrients from breaking down but you end up losing water-soluble (folic acid, vitamin C, thiamine, etc.) nutrients. No judgments whatsoever – I’m just into clean eating, not calorie counting. I need to feed the fat man that lives in my heart as he is ever demanding. But seriously, if you are looking to lose a few (or a lot), you can definitely find great resources online for a healthy and exciting to lose weight. Remember, food is here to keep us alive and it can also bring us great enjoyment. Don’t let it be a source of stress – life is short, find a happy middle ground. Good luck to you whatever path you chose!


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