Guilt-Free Cauliflower Mash

You can do a lot with cauliflower. I mean the possibilities are pretty endless...steam it, roast it, puree it, make it into soup and mash it! Plus, it's not as expensive as some of my other favorite winter veggies like escarole, kale, leeks and sweet potatoes, so it saves on the budget, too! Today I needed a little comfort food, and instead of giving my body empty calories, I decided it was time to amp it up a notch.  In came the fresh head of cauliflower I just picked up at the grocer to the rescue [yes, I just imagine my cauliflower with a cape...] to an old favorite - mashed potatoes cauliflower.

Gluten Free Cauliflower Mash Recipe - Jenna Drew

Not only is this super delicious, but it's quick and easy to make. My kidneys are getting some extra love this season, so I've topped it with chopped parsley, but you can also serve your cauliflower mash topped with chives and toasted sunflower seeds.

Before we get to the recipe, I want to dive into just a few of the benefits of this cruciferous veggie.

Besides its anti-inflammatory and heart-healthy properties, cauliflower has some other benefits like:

  • anti-cancer effects
  • richness in vitamins and minerals
  • boosts brain health
  • dietary fiber for digestive health
  • supports phase 1 and phase 2 of detox activities

As you know, anything that helps us cleanse our bodies and flush them of the toxins that we're exposed to on a daily basis is on my menu!

In fact, this recipes is taken right out of my upcoming Winter Gut Cleanse and Elimination Diet for Digestive Support, Beyond the Bloat, that helps you get to the root cause of your digestive issues and discover the ideal foods for your body and wellness.

Here's how to whip up your own in about 20 minutes:

Cauliflower Mash

Serves 2 - 3


  • 1 head cauliflower, chopped
  • 1 parsnip, chopped
  • 1 tablespoon extra-virgin olive oil
  • 4 cloves garlic
  • ¼ cup broth (chicken or vegetable) or water
  • ¼ cup unsweetened non-dairy milk
  • salt and pepper to taste
  • 1/8 cup chives, sliced in ¼ inch pieces
  • ¼ cup sunflower seeds, toasted


  1. Preheat oven to 400.
  2. Place cauliflower and parsnip on a baking sheet and toss with 1 tablespoon of extra virgin olive oil and season with salt and pepper. Place garlic cloves on baking sheet, place in oven, and roast for 15 minutes.
  3. Remove vegetables from oven and place in blender. Slowly add in the broth and milk until you have your desired consistency.
  4. If desired, top mash with chives and toasted sunflower seeds and serve.