complete health with judi samuels
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    • Coconut Cauliflower Mash
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Coconut Cauliflower Mash

If you like mashed potatoes but worry about the high-carb content, worry no longer. Mashed cauliflower tastes just like mashed potato but has far fewer calories and packs a bigger nutrient punch. In this recipe, I’ve included a crunchy twist to mashed potatoes by adding cashews.

Ingredients
Cauliflower, (rough chopped) 3 cups
Cashews (crushed) ¼ cup
Coconut milk ¼ cup
Salt 1 pinch
Pepper 1 pinch
Cinnamon 1 pinch


Instructions
Add all the ingredients to a pot and bring to a boil over medium heat. 
Reduce heat to low and cover with a tight-fitting lid.
Simmer for 15 minutes and then remove from heat. 
Purée in a blender or food processor until smooth. 
Add 1 tablespoon of water at a time if necessary to get the mixture moving. 
Serves 1 large or 2 small.

Nutritional Information
(per serving) large/ small
Calories (k/cal)     409.4     / 204.7
Fat (g)         27.3     /13.6
Saturated (g)     13.3     / 6.7
Monounsaturated (g) 8.6 / 4.3
Polyunsaturated (g) 2.8     / 1.4
Omega-3 (g)    0.0     / 0.0
Omega-6 (g)     2.8     / 1.4
Carbohydrates (g) 27.8 / 13.9
Fiber (g)    8.6     / 4.3
Sugars (g)     9.2     / 4.6
Protein (g)     13.3     / 6.6

Variations and Options
For additional flavoring, try adding your favorite herbs to the mash. Paprika, safflower, or coriander are awesome spices to try in this recipe. If you d
on’t have a food processor, you can mash with a fork.
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Photo used under Creative Commons from EatLiveGrowPaleo.com
  • Welcome
  • It's Easy!
  • Nutrition and Complete Health
  • Personal Training and Complete Health
  • Body Renewal by Judi
  • RECIPES
    • Baked Asparagus With...
    • Balsamic Chicken
    • Cashew Creme
    • Chicken, Squash and Chickpea Stew
    • Chocolate Chia Pudding
    • Coconut Cauliflower Mash
    • Detox Smoothie
    • Everyday Smoothie
    • Flourless Chocolate Cake
    • Glazed Salmon
    • Homemade Ketchup
    • Lemon Chicken
    • Mango Tilapia
    • Medjool Date Apple Salad
    • Minimalist Black Bean Burger
    • Quinoa with Pomegranate and Pistachio
    • Tangy Salad Dressing
    • Turkey Meatloaf with Homemade Ketchup
  • ASK THE NUTRITIONIST!
    • HOW TO MAKE THE PERFECT SMOOTHIE
    • DO I NEED SUPPLEMENTS?
    • WHY NOT PEANUTS?
    • WHY BE GLUTEN-FREE?
    • WHAT ABOUT COW'S MILK? PART 1
    • WHAT ABOUT COW'S MILK PART 2
    • WHY ARE CARBONATED BEVERAGES HARMFUL?
    • HOW CAN I BOOST MY METABOLISM?
    • LEARN >
      • The Myth of Willpower - NEW!
      • Alcoholic Beverages and Weight Loss
      • Glycemic Index
      • Probiotics
      • Protein and Your Body
      • Omega 3's, Omega 6's and Flaxseed
  • Testimonials
    • About "It's Easy Eating!"tm
    • About Mary
    • About Teens
  • Who is Judi?
  • Are You Ready to Change?
  • Contact Judi
  • Blog