Cauliflower Whip

Cauliflower Mash

So many people love mashed potato but know it is not the best way to prepare the popular white tuber. Not only is potato a nightshade and may contribute to inflammation due to the solanine content, they are rated anywhere from 77 to 88 on the Glycemic Index depending on how they are prepared.

Puréed cauliflower has the same texture as mashed potatoes and when I serve it at family gatherings even my father-in-law is fooled. Cauliflower is also an excellent source of B-vitamins, vitamin-C, and fibre. By replacing potato, you can balance blood sugar levels for diabetics and slash calories. One cup/250 mL of mashed potato contains 200 calories compared to 100 for this cauliflower whip.


2 cups            Filtered water
1                      Small head cauliflower
1/4 cup          Organic extra virgin olive oil
1 tsp               Grey sea salt or pink rock salt (reduce if needed)
1 tsp               Lemon juice
1 clove           Garlic (optional)


1. Cut the cauliflower into florets. Place them in a large pot with the water over high heat and cover.

2. Steam for 6-8 minutes or until soft when pierced with a knife. Uncover, and remove from heat.

3. Transfer the cooked cauliflower, garlic, salt, lemon juice and olive oil to a food processor or blender and purée until very smooth. Transfer to a medium bowl using a rubber spatula. Makes 2 cups

Recipe provided by Julie Daniluk RHN 

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