Cauliflower Mash

Happy 2017!  One of my goals this year is to become more strategic with my nutrition to fuel my fitness.  One of the ways I’m achieving this is by tracking macros of protein, carbohydrates and healthy fats.  I’ve determined my carbohydrate consumption plays a key role in my work out quality and energy levels, so I’ve been working on incorporating the appropriate amounts and types of carbs into my meal planning.  Cauliflower is not only in season this winter, so plentiful in my CSA boxes, but it is also lower in carbs compared to other more starchy vegetables like potatoes.  On days where I need to pick and choose my carbs, I’ve started including this Cauliflower Mash recipe, using it to replace a side of potatoes or rice.

Cauliflower Mash

Serves 4


  • Cauliflower, 1 head, cut into bite sized pieces
  • Coconut oil, 1-2 tbsp.  (can substitute olive oil or butter)
  • Salt & Pepper


  1. Set oven to 350
  2. Place cauliflower into over safe baking dish
  3. Roast veggies to 20-30 minutes until it starts to get golden brown at edges
  4. Place roasted cauliflower into blender or food processor with coconut oil
  5. Pulse until blended smooth
  6. Serve and enjoy!


  • Cauliflower comes in fun colors – make this recipe using purple cauliflower
  • Add in fresh herbs and / or spices for added flavor
  • Blend in extra veggies, like bell peppers
  • Add in some veggie or chicken broth when blending if mash is too dry

Find more recipes like this one in my new book Eat Like A Champ:  A Plant-Based Nutrition Guide for the Part-Time Vegetarian; to celebrate the launch of my new book, get autographed copies of both my books at a discounted price.  You can also find my books on Amazon and take advantage of Prime pricing if applicable.

Do you have a favorite winter recipe?  Comment below with the details or post a pic on social media and tag me @CoachReni or use #EatLikeAChamp – I might even share your recipe in an upcoming post!