Cauliflower Mash

An unbelievably good low GI replacement for mashed potato - this low carb, low calorie version won’t cause your blood sugars to surge and is also very good for the bowel to protect against cancer.


  • 1 cauliflower, cut into large flowerets, washed
  • 1 TBSP extra virgin olive oil
  • Freshly ground pepper
  • Pinch salt, optional


  1. Place the cauliflower pieces in a large saucepan with 2 cups of water. Cover with lid and bring to the boil. Cook for 15 minutes until soft.
  2. Drain well and place cauliflower back into the warm saucepan to dry off for a few minutes.
  3. Transfer cauliflower into a food processor and add oil, pepper and salt, if desired. Blend until a smooth mash is formed. Serve with everything you would normally have mashed potato.

Serves 4

Per serve: energy 336 kJ (80 Cal); protein 5 g; fat 5 g; saturated fat 1 g; cholesterol 0 mg; carbohydrate 5 g; fibre 4 g; calcium 29 mg; iron 1 mg