Roasted Cauliflower Mash

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Cauliflower is such an under appreciated vegetable… Not only does it taste great it is also chock full of vitamins, mineral and other nutrients giving it a nutritional punch that will boost your overall health when consumed on a regular basis.

For instance, just one serving of cauliflower contains 77 % of the recommended daily value of vitamin C. It’s also a good source of vitamin K, protein, thiamin, riboflavin, niacin, magnesium, phosphorus, fiber, vitamin B6, folate, pantothenic acid, potassium, and manganese.

The health benefits are numerous. Cauliflower contains sulforaphane which has been shown to kill cancer stem cells (1, 2, 3). It is a good source of choline, a B vitamin known for its role in brain health (4) and development and is high in fiber which is important for digestive health (5). Cauliflower is a potent anti inflammatory (6) and has high amounts of antioxidants and phytonutrients that protect your body from oxidative stress and also supports detoxification and anti-ageing.

This brainy looking vegetable is so versatile and can be used to make many delicious dishes. It is especially great if you are wanting to reduce your carb intake but miss many potato dishes; cauliflower is an awesome substitute! Ever had a cauliflower gratin? or what about grain free cauliflower tortillas such as these from Slim Palate? WOW! Or what about creamy cauliflower soup, “tater” tots, “Alfredo” sauce, cauliflower pizza crust, “potato” salad… the possibilities are endless!

It is also popularly used for making mash. Until recently, however, this is one dish that I never understood what all the fuss was about. We found it bland, watery and not much to write home about… that is until I decided to try using another method than the typical “steaming, wringing, and mashing” approach…

Instead, this time I decided to try roasting the florets in the oven first covered with a little olive oil and salt and pepper… and then blending it with a few ingredients… and MY GOODNESS! What a difference! We were so excited by the creamy, rich and deep flavor that we decided to share this recipe with you guys!


Roasted Cauliflower Mash
Serves 3
A rich creamy and deeply flavored cauliflower mash that you will want to make again and again completely forgetting there is such a thing as potato mash!
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Prep Time
5 min
Cook Time
45 min
Total Time
50 min
Prep Time
5 min
Cook Time
45 min
Total Time
50 min
  1. 1 large head of organic cauliflower
  2. 2 T Virgin Olive Oil
  3. 1/4 cup of raw Parmesan
  4. 1 T grass fed butter
  5. 2 cloves of garlic
  6. fresh parsley
  7. salt & pepper to taste
  1. Preheat oven to 325F
  2. Clean cauliflower and cut into florets
  3. Put florets in a dutch oven and coat well with olive oil and salt and pepper to taste. Use your hands... it's easiest!
  4. Cover with lid and roast in oven for 45 minutes.
  5. In a food processor, add roasted florets, parmesan, butter, garlic and salt and pepper. Blend until smooth, about one minute. Taste and determine if it needs more salt and pepper.
  6. Serve garnished with freshly chopped parsley.
Weiser Living

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About the Author LadyHawk

Tinna 'LadyHawk' Hawkins is a 9th generation Wise Woman and an avid health nut! For the past one and a half decades she has been helping people with their health as a Wellness Consultant. She is a strong proponent of traditional and ancestral nutrition, cooking from scratch, herbal medicine and essential oils, yoga, meditation, toxin-free personal and home care products, an active lifestyle, supplementation and a positive outlook on life! Together with her husband, Dr. Budweiser, they own and operate Weiser Living.

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