Recipe: Creamy Mashed Cauliflower

Mashed Cauliflower is very nutritious to have for breakfast. It is a good source of anti-oxidant and phytonutrients that can protect against cancer. It is also a good source of fiber which aids digestion and weight loss.

It also contains other chemical compounds that boost the brain and immune system. It is a very good meal to start your day with.

  • Preparation time: 5mins
  • Cook time: 15mins
  • Total time: 20mins

Health benefits

  • Highly rich in nutrient.
  • A very good source of fiber.
  • It contains choline a very important which plays a major role in maintaining the integrity of the cell membrane and also boost brain development.
  • It aids weight loss and is a very good source of antioxidants.


  • 1kg cauliflower florets
  • 3 tbsp. unsalted butter
  • 2 cups of water
  • 1tbsp. kosher salt
  • ¼ cup of shredded parmesan cheese
  • Pepper to taste
  • ¼ cup of sour cream


  1. Cut the cauliflower, so that they are about the same size
  2. In a pot of boiling water, add cauliflower and garlic and allow to cook for 10mins until very soft.
  3. Scoop out a cup of the cooking water and drain.
  4. Pour the drained cauliflower into a food processor and add the other ingredients. Blitz until smooth. Use the scooped out water to adjust the consistency of the mix
  5. Add salt and pepper to taste. Creamy mashed cauliflower is best served with mashed potato.

Nutritional Informational

Serving per recipe: 4

Serving size: 100g

Amount per Serving

Calories 98kcal
Total fat 5.7g
Saturated fat 2.0g
Cholesterol 7mg
Sodium 372mg
Potassium 452mg
Total Carbohydrate 8.4g
Dietary fiber 3.6g
Sugar 4g
Vitamin A 0.5mg
Vitamin C 67mg
Calcium 93mg
Iron 1mg
Thiamin 0mg
Niacin 2mg
Vitamin B6 0mg
Magnesium 24mg
Folate 83mcg


Like most foods, cauliflower can be preserve in an airtight bag and refrigerate for 3-5days. It can be reheated in the microwave or on a stove.