In the words of our founder, Ann: “My friend Elaine sent me this cauliflower mash recipe when we were researching easy recipes for young moms with cancer. She has two small children and is very conscientious about what they eat. She found this to be the perfect kid-friendly delivery system for cauliflower, and after making it, we think it’s pretty good for grownups too. Eating this sure doesn’t feel like deprivation."

6 ingredients

5 minute prep

2 servings

  • ½ head of cauliflower, outer leaves trimmed
  • 3 cloves of garlic, peeled
  • 1 tablespoon of butter
  • 2 tablespoons of milk
  • ½ cup cheddar cheese, grated
  • Salt and pepper, to taste

Chef Tips

If getting enough calories is an issue, you can bulk this up by mashing in some boiled Yukon gold potato with the cauliflower. Quarter 2 small or cut one medium potato into a large dice, and cook them while the cauliflower is steaming. If your mouth is sore, blend with a little butter to smooth it.

  1. Set up a steamer in a pot with an inch of water. Place the cauliflower and garlic cloves in the steamer, cover and cook over medium heat until the cauliflower is very tender, about 15-20 minutes.
  2. Remove the cauliflower and garlic. Add in the butter and mash until desired smoothness. Add a tablespoon of milk and the grated cheese. Add salt and pepper to taste.

Nutrition Facts (per serving)

Calories: 236; Fat: 18g; Saturated Fat: 11g; Polyunsaturated Fat: 1g; Monounsaturated Fat: 5g; Carbohydrates: 10g; Sugar: 4g; Fiber: 3g; Protein: 12g; Sodium: 453mg

Registered Dietitian Approved

Your recipes, articles, videos, and more content are reviewed by our Registered Dietitian Kate Ueland, MS, RD, CSO, a board-certified specialist in oncology nutrition, to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Researchand the American Cancer Society.

This recipe was originally published on Cook for Your Life. It is used by permission.

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