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Healthy Alternative to Mashed Potatoes

Though mashed potatoes can be a nourishing side or main dish, if you tend to have high blood sugar or insulin levels, it's probably best that you limit your consumption of potatoes to a serving or two per week.

Cauliflower is a member of the Cruciferous family of vegetables; other members of this phytonutrient-rich family include broccoli, Bok choy, cabbage, and kale. Eating cauliflower and other Cruciferous vegetables at least three times a week may significantly reduce your risk of developing all types of cancer. Eating cauliflower may also give your immune system and healing mechanisms a natural boost, as cauliflower is naturally rich in real vitamin C.

This mashed cauliflower recipe is a delicious and healthy substitute for traditional mashed potatoes.

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1 large head cauliflower
5 garlic cloves
1/3 cup fresh herbs (chives and basil both work particularly well)
Sea salt


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1. Chop cauliflower into smaller chunks - about bite-size pieces works well.

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2. Peel garlic cloves and cut in half, lengthwise.

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3. Steam cauliflower and garlic for 15 minutes...

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...or until cauliflower and garlic are tender enough for a fork to easily pass through.

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4. Combine steamed cauliflower, garlic, fresh herbs, and sea salt in a food processor or a strong blender and blend until everything comes together into a mashed potato-like consistency - it's quite good smooth or slightly chunky.

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Alternatively, you can mash everything together by hand with a potato masher or a fork.

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Enjoy this delicious and healthy mashed cauliflower dish.

For a printer-friendly version of this recipe, click here:

Healthy Mashed Cauliflower Recipe


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Thanks, that's delicious. May I also suggest combinations of winter squash with a smaller amount of kohlrabi, broccoli or other cruciferous, and/or ruatabaga or parsnip, and herbs? These all make great mashed, or with some bouillon to taste, varying thicknesses of soup. You can include a potato or not, depending on your needs and taste.
Would also like to share with you and your readers this fabulous link: A wonderful summing-up of how to take care of and heal ourselves!
Best wishes, Janet

Dr. Kim,a couple of tweaks for finicky eaters: splash of fresh lemon or couple of slices in steaming water is nice; and please take care to trim off root end of garlic.

Trouble is, it tastes like cauliflower. Just eat the darn potatoes, or steam cauliflower and broccoli and throw in some olive oil and lemon juice, salt and pepper.

I make this with a manual masher, as shown for a rice substitute,(like tonight with lemongrass talipa on top) & seasoned with fesh chopped basil, parsley, & a splash of lemon. Salt & pepper to taste. Or if you blend in a food processor it DOES come out super creamy! Pour into a baking/serving dish splash some paprika on top & cheese if you please, broil for a couple of mins to form a slight crust & most of my party guests have NEVER known! I also have added parsnips to the creamy ones for a sweet twist! Thank you Dr. Ben Kim!!!