Mashed Cauliflower


Whether you’re feeling inspired by the Paleo craze or you are diabetic, there is good reason to be conscious of the quantity and source of your carbohydrates. To clarify first, carbohydrates are not the enemy. All carbs break down to glucose, the simple sugar that feeds our brain and gives us the building blocks for energy production. So why all the fuss? For diabetics, there is a delicate balance to keep blood sugars in a healthy range, requiring careful counting of carbohydrates and combining foods with fat and protein. For those looking to lose weight, dramatically lowering your carb intake will give quick results. An important issue to consider is if you can keep this diet for the long-term, because when you add carbs back, weight gain is sure to follow. My rule of thumb is to eat a variety of foods, in moderation, and enjoy what you eat! Try out this incredible recipe of mashed cauliflower that is deceivingly delicious, seasonal and low in carbs.

1 head of cauliflower

Salt and pepper to taste

1 tablespoon butter

Chopped chives (optional)


  1. Rinse cauliflower. Trim florets from the base of the cauliflower.
  2. Place cauliflower florets into a steamer basket inside a pot filled with about 1 inch of water. Cover and place on high heat. Steam cauliflower until fork-tender, about 10-15 minutes.
  3. Place steamed cauliflower into a food processor or high-speed blender.
  4. Season with salt and pepper. Add a tablespoon of butter. Puree until smooth and top with chives, if using.
Seattle Tilth
Leika Suzumura