Cauliflower Mash

I am always trying to come up with ways to create delicious recipes that are made from healthy ingredients. This recipe tastes so rich and satisfying – like eating buttery mashed potatoes – yet its main ingredient is roasted cauliflower. There are no added saturated fats and it has lots of flavor. To give the dish its richness, I use one medium potato and some extra virgin olive oil. To give it depth I add a perfect combination of dijon mustard and freshly chopped rosemary. I also add a pinch of red pepper flakes to mine for a little bit of heat, however that’s of course always optional. This dish is is perfect plated underneath or along side of any grilled meat or fish. So yummy and such a great healthy substitute for the usual heavier starchy sides.

RECIPE TUNES (because everything is always better with music)

  Treat Me Like Fire by Lion BabeDevotion by BreakbotPower by Kanye West


  • 1 large cauliflower
  • 1 medium potato
  • .75 oz fresh rosemary (one small bunch) OR 2 TBSP dried crushed rosemary from a jar
  • 1-2 tablespoons dijon mustard
  • 1-2 teaspoons crushed garlic
  • 2 pinches kosher salt
  • 2 pinches black pepper
  • 3/4 cup extra virgin olive oil
  • 1/2 tsp red pepper flakes (optional but encouraged)


  1. Preheat your oven by turning on the broil setting. If you have high vs. low use high. If you don’t have a broiler set the temperature between 500 F to 550 F (260 – 290 C.)
    NOTE: Electric ovens in North America have a separate heating element inside them at the top, which comes on when “broil” is chosen on the oven dials.
  2. Cut up your head of cauliflower as seen here.
  3. Put your cauliflower in a bowl and drizzle it with your olive oil enough to lightly coat it all. Add a big pinch of salt and pepper. Toss it well and place it on a baking sheet.
  4. Broil it for about 8-10 minutes then toss it and broil another 8-10 minutes until it is slightly charred. NOTE: Every oven is different so keep an eye on it so it doesn’t char too much, but some char as seen here adds amazing flavor.
  5. While the cauliflower is broiling, poke your potato with a fork on all sides a few times and microwave it for 10 minutes. Turn over the potato and microwave it for another 5 minutes. (If you have a very large potato cook 10 minutes both sides.) It should be cooked all the way through when done.
  6. When your cauliflower and your potato are both done and have cooled for a few minutes, place them in your food processor. I leave the skin on the potato both for its nutrients and for the flavor and texture. (It is okay if they are still a little warm when you combine them, you just don’t want them piping hot.)
  7. Finely chop your rosemary and add it to your cauliflower and potato or add dried rosemary if that is what you have.
  8. Add one heaping tablespoon of dijon mustard, your red pepper flakes, your garlic and whats left of your olive oil to everything and pulse it all until it is a smooth consistency.
  9. Taste and add more dijon mustard and/or salt, pepper or olive oil until it is exactly how you love it.
    NOTE: The larger your cauliflower is, the more dijon mustard and olive oil you may need to get the perfect bite. 
  10. Serve with your main course and ENJOY!!



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