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Cauliflower Mash

By July 10, 2017March 25th, 2020Recipes, Side-dish, Vegetarian

Creamy and comforting, this is a twist to the original side dish. This Cauliflower Mash Recipe is lower in carbs and kJ, cauliflower is a great alternative to the much-loved potato. For a low-FODMAP option, remove the garlic, and cook with water rather than stock, if it contains FODMAP rich ingredients.

Cauliflower Mash Recipe



Serves 4


  • 1 teaspoon olive oil
  • 2 cloves garlic (optional)
  • 1kg cauliflower (about 1 medium head), chopped into 4-5 cm chunks
  • 1-2 375ml salt-reduced vegetable stock /or water (enough to cover the cauliflower)
  • Fresh rosemary or thyme
  • Salt and pepper to taste


  1. In a large pot, bring the stock/or water to a boil. Add cauliflower and cook for 5-7 minutes, until tender, adding the garlic cloves in the last minute of cooking. If using water rather than stock, reserve ½ cup of the water used for boiling, before draining cauliflower.
  2. Transfer cauliflower and garlic to a food processor (or use a potato masher). Add oil and reserved water/stock, 1 teaspoon at a time, and purée until desired texture.
  3. Taste and adjust seasoning with salt and pepper. Add herb of choice and process/blend until just combined.


*recipe adapted from both and “The CSIRO low-carb diet” cookbook (2017). Picture from


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