mashed potatoesMashed potatoes are a staple in many households not just for the holidays but throughout the year. People love them…they are warm, comforting, and go with just about everything. The problem is that they are very starchy, make you feel very full quickly, and have a high glycemic index (causes a spike in blood sugar levels…then a crash).

Now potatoes themselves are not necessarily an unhealthy food on their own if they are prepared in a healthy way; it’s when you consume them with other heavy, rich foods like turkey with gravy and stuffing that you run into a problem.

So do I leave mashed potatoes out of my holiday menu?

Stay with me here…I know that the thought of a mashed potato-free Thanksgiving may be too much for some. Even I have to admit that if I went to someone’s house for Thanksgiving and did not see a nice bowl of garlic mashed potatoes, I would feel like something was missing.

So I am going to give you a recipe for a dish to serve (or bring) for Thanksgiving, or whenever else you would have mashed potatoes that digests easily with other foods, doesn’t cause an abrupt rise in the blood sugar, and doesn’t give you that overstuffed, bloated feeling (agita).

The perfect solution? Mashed cauliflower!

This dish can be made smooth and creamy, or lumpy depending on your preference (I know we all like our mashed potatoes a certain way); tastes savory and comforting, but is light enough that you can still enjoy other foods without feeling stuffed. There are several mashed cauliflower recipes on the Internet that I played around with. The version I came up with is super easy to make, very healthy (vegan, actually), and packed with flavor. Even my 7 year old wanted a second helping.

Why mashed cauliflower?



Cauliflower, and other white and cruciferous vegetables are very healthy. It is very high in Vitamin C, Vitamin K (which many of us are lacking in our diets), fiber, Vitamin B6, and several free radical-fighting phytonutrient antioxidants including “beta-carotene, beta-cryptoxanthin, caffeic acid, cinnamic acid, ferulic acid, quercetin, rutin, and kaempferol.” They also aid in the body’s ability to detoxify itself.

What you need:

  • 1 head of cauliflower (cut into florets, leaves removed)
  • 4 cloves of garlic, minced
  • ½ a small, sweet onion; minced or finely diced
  • 1 tablespoon of extra virgin coconut oil or butter (with coconut “meat”)
  • ½ cup plain almond milk
  • ½ cup vegetable stock/broth
  • 1 teaspoon of fresh rosemary
  • Salt (pink Himalayan or Celtic Sea) and pepper (I used mixed peppercorns but black pepper is fine too) to taste


  1. In a large saucepan or Dutch oven, sauté the onion and garlic in the coconut oil over medium heat until the onion is translucent.
  2. Add the cauliflower and sauté it until it starts to soften.
  3. Add the almond vegetable stock and rosemary and bring to a boil. Lower the heat and cover for about 10 minutes until most of the liquid is absorbed.
  4. Add the almond milk and cover again until it is reduced by half. Add salt and pepper.
  5. Pour everything into the blender or food processor and pulse until you get the consistency you want.
  6. Pour into a serving container and enjoy!

Holistically Haute mashed cauliflowerMakes 4 to 6 servings.


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