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Cauliflower Mustard Mash

This is my new favourite thing. I have been using this as a substitute for an energy dense carbohydrate in my Food 4 Weeks programme and I am hooked. I think this will be my eternal alternative to mash potato because not only is it higher in nutrient content but it has a much better flavour too! Cauliflower is a cruciferous vegetable, the family of great nutrition that includes broccoli, spinach, kale and cabbage. It is high in Vitamin C and a good source of Vitamin K, folate and fiber. It is also a valuable source of other phytonutrients that include sulfur containing compounds and antioxidants.

Here it is as a topping for cottage pie and a side with my cider poached pork balls and leek with grilled asparagus:

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Serves 3-4

1 head of cauliflower
salt and pepper
1/4 cup low fat milk
1 Tbsp wholegrain mustard
1 Tbsp chopped dill or chives
1 tsp farm fresh butter/creme fraiche

Shallow boil or steam the cauliflower until it is nice and soft. Retain at least 1 Tbsp of the liquid you have used, add the milk and blitz with a food or hand processor until smooth. You can vary your liquid amount to get the consistency you enjoy but note that it will reduce a little on the stove. Place the mash over a medium heat and add the remaining ingredients, season to taste and stir through. Bring to a bubble and serve when you are ready.


Nutritional Analysis

  • Calories – 40
  • Protein – 2 g
  • Carbohydrate – 3 g
  • Fat – 1.5 g

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5 Responses to Cauliflower Mustard Mash

  1. Greer Jan 30, 2013 at 11:16 am #

    It really is delicious!! Never thought I would say this, but its better than normal mash!!

    • Adrian Penzhorn Jan 30, 2013 at 11:29 am #

      Tonight: cider poached pork balls on mustard cauliflower mash with grilled greens??

  2. Nos Jan 30, 2013 at 11:19 am #

    Nice… looks good, and easy – a key element for me.

    Do cauliflowers hold more nutritional value than potatoes? I would have thought so but you’re the expert!

    • Adrian Penzhorn Jan 30, 2013 at 11:28 am #

      Yip, they are high in Vitamin C and a good source of Vitamin K and Folate. They are a cruciferous vegetable, like broccoli, kale, spinach, cabbage, brussel sprouts etc which are packed with phytochemicals and in particular sulfur and carotenoids, all very good for you! Potatoes are a good source of energy from starch (glucose), a little B6 and vitamin C but not much else.

  3. Kylie Jan 30, 2013 at 1:47 pm #

    Looks delicious!!!