This Creamy Cauliflower Mash is the perfect alternative to traditional mashed potatoes, offering all the richness and comfort you crave, without the heavy carbs. Infused with the subtle nuttiness of nutritional yeast and a hint of nutmeg for depth, this dish is creamy, flavorful, and oh-so-satisfying.

How This Recipe Supports an Anti-Inflammatory Diet

1. Anti-Inflammatory Ingredients

• Cauliflower: Packed with antioxidants like vitamin C, cauliflower helps reduce inflammation and supports immune health.
• Garlic: Known for its immune-boosting and anti-inflammatory properties, garlic adds both flavor and wellness benefits.
• Nutritional Yeast: Rich in B vitamins and antioxidants, it promotes energy production while reducing oxidative stress.
• Coconut Milk: A source of healthy fats that support gut and brain health, coconut milk is gentle on digestion.

2. Wholesome and Clean

• This mash skips inflammatory ingredients like dairy and grains, making it ideal for those following AIP or paleo protocols.
• The use of ghee or olive oil provides heart-healthy fats that nourish the body while adding richness.

Why You’ll Love This Recipe

• Healthy Comfort Food: Low in carbs and high in nutrients, it’s a guilt-free way to enjoy comfort food.
• Rich and Creamy: Coconut milk and ghee or olive oil make this mash irresistibly smooth.
• Nutritional Boost: Packed with fiber, vitamins, and the cheesy flavor of nutritional yeast.
• Simple to Make: With just a handful of ingredients, this dish comes together in under 30 minutes.

Key Ingredients and Their Benefits

Cauliflower

• Low in calories and packed with fiber to support digestion.
• High in vitamin C and antioxidants for immune health.

Garlic

• Boosts immune function and adds a savory, aromatic depth to the dish.

Coconut Milk

• Provides a creamy texture while adding healthy fats that support energy and brain function.

Nutritional Yeast

• Adds a nutty, cheesy flavor and is rich in B vitamins for energy production.

Ground Nutmeg

• A subtle spice that enhances the dish’s warmth and depth.

Cauliflower Mash

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Prep Time 10 minutes mins

Cook Time 15 minutes mins

5 minutes mins

Total Time 30 minutes mins

Calories 621 kcal

Ingredients

  

• 1 large head of cauliflower cut into florets
• 2 cloves garlic
• 1/2 cup coconut milk increased for creaminess
• 2 tbsp ghee or olive oil increased for richness and comfort
• 1 tbsp nutritional yeast for a nutty, cheesy flavor
• 1/4 tsp ground nutmeg for added depth
• Sea salt to taste

Instructions

 

• Cut the cauliflower into florets and peel the garlic cloves. Place both in a large pot and cover with water.
• Bring the pot to a boil over high heat, then reduce to a simmer. Cook for about 15 minutes, or until the cauliflower is very tender and the garlic is soft.
• Drain the cauliflower and garlic well and return them to the pot.
• Add the coconut milk and ghee (or olive oil) to the pot. Use an immersion blender to blend the cauliflower and garlic until smooth and creamy. Alternatively, transfer the mixture in batches to a countertop blender.
• Stir in the nutritional yeast and ground nutmeg. Blend again if necessary to fully incorporate.
• Taste and adjust seasoning with sea salt as needed.
• Serve warm as a comforting side dish.

Tips for the Perfect Cauliflower Mash

• Don’t Skip the Garlic: It adds a mellow sweetness and depth to the mash.
• Blend Thoroughly: For the creamiest texture, take your time blending until no lumps remain.
• Customize Your Flavor: Add fresh herbs like parsley or chives for an extra layer of flavor.

Pairing Suggestions

This mash is a versatile side dish that complements a wide range of meals:

• Roasted Chicken: The creamy mash balances the savory flavors of crispy-skinned chicken.
• Herb-Crusted Salmon: A nutrient-dense pairing packed with omega-3s.
• Slow-Cooked Beef Stew: The mash serves as the perfect base for soaking up rich, flavorful sauces.

Why Cauliflower Mash Stands Out

• Keto-Friendly: Perfect for low-carb lifestyles.
• AIP-Compliant: With carefully selected ingredients, this dish aligns with the Autoimmune Protocol.
• Family-Approved: Even picky eaters will love its creamy, cheesy flavor.

Storage and Reheating

• Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days.
• Reheating: Warm the mash in a pot over low heat, adding a splash of coconut milk to restore its creamy texture.

Final Thoughts

This Creamy Cauliflower Mash is the ultimate side dish, blending comfort with health in every spoonful. Whether you’re serving it as part of a holiday spread or a weeknight dinner, it’s sure to delight your taste buds and nourish your body.

With its rich flavor, smooth texture, and wholesome ingredients, this dish proves that healthy eating doesn’t have to compromise on taste.