This is one of my favourites…or do I say that about a lot of my recipes…?

Either way.

Cauliflower Mash tastes just like Mashed Potatoes, or even better in my opinion.  But as cauliflower is so much lower in starches and carbohydrates than potatoes you aren’t left with that heavy feeling after eating it.  Your digestion will feel rather light in fact.  Wonderful comfort food too.


150 Cauliflower

10g Pure Unsalted Butter (Grassfed is best)

¼ tsp Himalayan Salt

¼ tsp Cracked black pepper


Chop the cauliflower florets into little pieces.  The less stalks involved the creamier your mash will be

Steam until tender, usually around five minutes.  A fork or knife will pierce easily once done

Strain the cauliflower

Place all ingredients in a blender or food processor and whizz away until nice and smooth



Some variations could include:

1 tbsp Parmesan (one of my favourites – just make sure you don’t react to glutamates)

1 tsp – 1 tbsp Coconut oil.  Or you can do 1 tsp Coconut oil annnnd 1 tsp Butter!



Cream cheese


Nutritional information for this recipe can be found by searching the myfitnesspal database for “Urban Remedies Cauliflower Mash”


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Kirsten Swales

Director and Naturopath at Urban Remedies
Kirsten is a qualified Naturopath, Nutritionist, Medical Herbalist and Yoga Instructor passionate about health. Kirsten loves to help people from all over the world so she is now operating as an Online Naturopath and consultant. It makes her incredibly happy to share her knowledge and help her clients to do all the nourishing things necessary for themselves. Kirsten's areas of expertise include all things Digestive System, such as SIBO, (Small Intestinal Bacterial Overgrowth), IBS, Bloating, Food Intolerances, Crohns, Celiacs, Candida and Parasites. Bookings can be scheduled through her website (including a complimentary 30 minute Discovery Call).

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