My Mashed Cauliflower is the perfect low-carb stand-in for mashed potatoes at your Thanksgiving table. This 3-ingredient recipe is the easiest you’ll ever find and it’s especially amazing when smothered in the wholesome juices of my low-carb Gravy recipe.
The Best Mashed Cauliflower Recipe
I’ve been making these mock mashed potatoes since 2007. I love that they’re low-carb and gluten-free, the best of both worlds. For this same reason, my Cauliflower Rice recipe is in regular rotation in our house. We load up on broccoli and kale too. All of these superfoods contain a very special ingredient!
Eat Cruciferous Vegetables to Activate Nrf2 Pathway
Cruciferous vegetables including cauliflower, broccoli, and kale contain a compound called sulforaphane that activates the Nrf2 pathway. This defense mechanism protects the body against oxidative stress that can result in health issues ranging from cancer to neurodegeneration to mood disorders.
Supplements to Activate Nrf2 Pathway
You can also upregulate the Nrf2 pathway with supplements. I’ve been taking DIM since my MS diagnosis in 2006. I also take a supplement called Meriva which contains curcumin, the substance derived from turmeric. If supplements aren’t for you, try my Turmeric Root Milk recipe. It’s high in curcumin as well as selenium, a mineral that’s important for the proper function of several metabolic pathways.
Mashed Cauliflower
Ingredients
- 2 heads cauliflower, washed and cut into large pieces
- 2 tablespoons olive oil or butter
- ½ teaspoon celtic sea salt
Instructions
- Steam the cauliflower pieces until very tender
- Puree cauliflower in a food processor, add in olive oil and salt
- Reheat in a casserole dish in the oven at 350°F for 20 minutes
- Serve
Equipment
Low-Carb Thanksgiving Recipes
Following a low-carb diet has also been key in keeping me healthy in the face of an MS diagnosis. Still, like everyone I want to eat what I love and enjoy the holidays! That’s where these fun low-carb Thanksgiving recipes come in. I love good food that’s good for you!
the blissful baker says
yum, this looks like a great alternative to mashed potatoes!
Gluten Free Nomad says
Wow, is it Thanksgiving time already? Much as I love my mashed potatoes (with almond milk) the mashed cauliflower sounds delicious! I think I will try half cauliflower and half parsnips, or maybe throw in some turnips. My body really loves roots, but they can be a little strong. I think maybe cauliflower would be a good addition.
Thanks Elana!
nicole says
nak
Certain foods are goitrigens–broccoli, cauli, cabbage,soy, ect…google goitrigens…
Dannette says
Cooking inactivates the goitrogens: http://en.wikipedia.org/wiki/Goitrogen
Charmaine says
I found this video highly informative. He even says RAW cruciferous doesn’t affect the thyroid as long as one doesn’t have an iodine deficiency. http://healthznews.com/real-effect-of-raw-cruciferous-vegetables-on-the-thyroid.html
Helen says
Thanks, Charmaine. That video on raw cruciferous vegetables is very helpful; glad I saw your comments. It’s been very hard having to avoid those vegetables while trying to heal hypothyroidism through a healthy diet. I’ll just up my iodine intake & enjoy the veggies!
KarenO says
Thanks for this video link, Charmaine. After watching it and reading info online about goitrogens, I’ve decided not to worry about consuming cruciferous veggies. The so-called ‘offending culprit’ (if you can call it that!) is greatly reduced by cooking, steaming or fermenting. And according to the gentleman in the video, eating them raw really is not an issue, either. Problem solved!
Elyse Early says
Be careful with Iodine–not everyone can tolerate it. I have been low thyroid for years and it became apparent that I could not tolerate Iodine when I was given an Ioderal supplement for thyroid support. I know several low-thyroid gals who had a similar problem when they upped their iodine–it’s not for everyone. ;)
Aura says
Sally Fallon talks about avoiding ALL cruciferous vegetables, raw, cooked, fermented, etc. when treating hypo-thyroid conditions.
Brandon May says
I love making mashed cauliflower as well. Even the most pickiest of my family members will eat it, and it is so good and nourishing. Thanks for sharing! Next will you tell us your gravy recipe? I will be tinkering around with my own here and there before Thanksgiving.
Dannette says
Just added these to my Thanksgiving menu, but I am with Brandon. I would love to know your gravy recipe as well.
~M says
Elana’s gravy recipe is here: https://elanaspantry.com/gravy/
Nancy says
We often make a combination of mashed yams (the bright orange ones) and cauliflower and potato, or any 2 of the 3 depending on what we have on hand. The yams are so moist that you don’t need any milk, so they are then dairy free.
I’d also like to learn more about the cauliflower thyroid connection. Thanks for that flag.
Patricia N. says
I can’t eat cauliflower, or many of the plants in this family, as they mess with the Thyroid. I have too many problems trying to keep THAT on track along with the Celiac condition I have.
For many women/men who suspect that they have low/hypothyroid situation, beware of these goitrogenic vegetables, along with Peanuts!
KarenO says
Hi Patricia…I’m being treated for a low thyroid with wholefood supplements, no drugs. So can you tell me what it is that cauliflower does to the thyroid? And where should I go online to learn more info? Thanks for that warning, and thanks in advance for your help! KarenO
Joelle says
From what I understand, eating the cooked version of those foods, “deactivates” the problem. If you are on a whole foods diet, and eat more raw foods you may notice a change in your thyroid (for the better because it is healing), and these foods will not cause you problems. It’s all about experiment on your own body and you will find out what works and what doesn’t. Have fun with it! = )
Charmaine says
I used to think as long as cruciferous vegetables were *cooked* and not consumed RAW, then they’d be okay in regards to the thyroid. But, this was a very interesting video that I came across–he says that even raw cruciferous vegetables won’t affect the thyroid as long as someone isn’t deficient in iodine. Unfortunately, many of us are deficient in iodine and that is more often than not the culprit in thyroid issues.
http://healthznews.com/real-effect-of-raw-cruciferous-vegetables-on-the-thyroid.html
judee@glutenfreeA-Z says
How can I find out more ? I am celiac and low thyroid.
I thought cauliflower ( and similar veggies) were ok, as long as they were cooked
Noel says
I’ve tried this and love it.
Tonight I made something similar — it included cauliflower, but also turnips, parsnips and an apple — all chopped and boiled, then smashed/blended with a little nutmeg and plenty of butter and milk (I used almond milk), salt and pepper.
I’ve read that this can be made 2 days ahead and reheated, as you suggest — in a dish in the oven at 350 for 20 – 30 min.
Yum!!!
Such a nice alternative to mashed potatoes!
: )
noel
Jane Ballantyne says
I’ve been eating a version of this for quite a while as pureed caulifower…great when cutting carbs…
So I must say how much I also like the cauliflower rice….super additions to our repetoire.
Linda says
Yummy, and I just happen to have a couple of heads of Cauliflower in my fridge! This will be a great new dish for dinner tomorrow! Sounds easy enough too…I think my blender and a hand potato masher can do the trick.
Maggie says
This looks fabulous!