Cauliflower Mashers

Shared by: Grace Fisher |  Source: pHresh & Clean
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  • Nutritional Interest: Clean Eating, Dairy Free, Family Challenge Approved, Gluten Free, Grain Free, Nut Free, Paleo, The 30 Clean Approved, V Clean Challenge Approved, Vegan, Vegetarian
cauliflower mashers
The fun thing about cauliflower is it can easily absorb the flavor of anything you add to it so you'll always enjoy the taste!

Did you know…You have probably heard that the most nutritious foods are the ones that have the most color, but that’s not the case with cauliflower! Just one cup provides 77% of the daily-recommended value vitamin C, 20% of vitamin K, and 10% or more of vitamin B-6 and folate.

Play around with flavors! Adding some grass-fed butter or ghee would be a nice addition. Like garlic mashers? Add a little fresh garlic! Maybe a little bacon and chives would be nice? Looking for something with a little kick? Throw in some horseradish! The possibilities are endless!
Adjust serving size: 


  • 1 head cauliflower - any color sliced into florets
  • 1 teaspoon sea salt
  • 1/2 teaspoon black pepper or to taste

How to Make:

  1. Add spring water to the bottom of a double pot or pot with steamer basket and place over medium-high heat. Cover and bring to a light boil.
  2. Slice the cauliflower into florets, discarding the leaves and stems. Add the sliced cauliflower to the steamer basket and steam for 10 minutes, or until soft when you insert a knife into the center.
  3. Transfer the cauliflower to your blender or food processor, but be careful of the hot steam while doing so!
  4. Add the salt & pepper, then process until smooth.
  5. Garnish with fresh ground pepper and some herbs if you'd like.


Serve immediately or place it in a baking dish so that you can re-heat when you're ready, cover tightly, and then re-heat at 350°.

Nutrition Facts
Cauliflower Mashers
Amount Per Serving
Calories 73 Calories from Fat 3
% Daily Value*
Total Fat 0.3g 0%
Saturated Fat 0.1g 1%
Polyunsaturated Fat 0.3g
Monounsaturated Fat 0.04g
Sodium 1042mg 43%
Potassium 877mg 25%
Total Carbohydrates 16g 5%
Dietary Fiber 7g 28%
Sugars 7g
Protein 6g 12%
Vitamin A 1%
Vitamin C 223%
Calcium 7%
Iron 8%
* Percent Daily Values are based on a 2000 calorie diet.

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