The art of a healthy, happy life

Mashed Cauliflower – vegan

Mashed potatoes are one of life’s great comfort foods. Unfortunately, the typical mashed potato recipe is loaded with  fat and dairy.  And as delicious as russet or red bliss potatoes are, they are not the healthiest starch (especially for diabetics and people who want to keep their blood sugar stable).

The good news is that mashed cauliflower makes a delicious mashed potato substitute, or as I like to call this recipe, mashed fauxtato. I’ve made this recipe vegan but please feel free to substitute non-vegan ingredients if your palate prefers.



  • 1 head cauliflower
  • 2 tablespoons olive oil or melted Organic Earth Balance
  • 1 clove crushed garlic (optional)
  • 1/4 – 1/2 cup almond or rice milk
  • Salt and pepper to taste
  • 1/2 cup grated almond cheese



  1. Wash the cauliflower and boil it in a pot until it’s tender (a fork should easily pierce it).
  2. Drain the water from the pot, rinse the cauliflower and then cut it into small pieces – careful, it’s hot!
  3. Put the cauliflower in a food processor with the garlic, olive oil and a 1/4 cup of almond or rice milk.  (You can also use a bowl and hand-held mixer or a potato masher do the job.)
  4. Puree the cauliflower until it has the consistency of mashed potatoes – you can add more milk if you want a creamier consistency or add less if you prefer it more lumpy.
  5. Add salt and pepper to taste.
  6. Transfer the mashed cauliflower to a serving bowl and sprinkle almond cheese on top.  Alternatively, you can mix the grated cheese into the mashed cauliflower and then garnish with some more cheese on top.  Enjoy!
[learn_more caption="Please Note" state="open"] I think that soy is okay to eat but in very limited quantities. Because of this, I try to keep it out of my recipes. If you do prefer a more creamy texture, you can use a 1/4 cup of soy sour cream (or other vegan sour cream alternative) and reduce the amount of milk in the recipe. [/learn_more]

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