Garlic Cauliflower Mash

I created this Garlic Cauliflower Mash recipe back in December for my Healthy Holiday Swaps TV segment on Breakfast Television. Between the holidays, life, and a packed content calendar, I haven’t had the chance to give it a proper post until now. Better late than never, right? Thank you for your patience with this one!

Traditional mashed potatoes are a classic for a reason.

They’re warm, indulgent, and the kind of side dish that makes a meal feel like a hug! But they almost always come loaded with cream, butter, or sour cream. As many of you know, I’m sensitive to dairy (except for butter and small amounts of goat or sheep dairy). Rather than sitting out on one of my favourite comfort foods, I got to work creating a version I could enjoy without paying for it later.

Now you could just use potatoes for this recipe, but I wanted to switch it up a bit and use cauliflower.

Garlic Cauliflower Mash gives you everything you love about traditional mashed potatoes, but with a much more nutritious profile.

Fewer calories, more fibre to keep you full and support digestion, and a significant boost of vitamin C. I promise, even the biggest mashed potato purists at your table won’t miss the original. It is perfect for your holiday table. 

Creamy Garlic Cauliflower Mash Recipe

Gluten-free & Vegan

Ingredients

• 1 large head of cauliflower, cut into florets
• 2 cloves of garlic
• 2 tbsp olive oil
• ¼ tsp sea salt
• Black pepper to taste

Directions

1. Steam cauliflower and garlic for 8 to 10 minutes until soft. 
2. Transfer to a food processor with olive oil, salt, and pepper. Blend until smooth and creamy. 
3. Add a splash of broth or almond milk if needed. Garnish with fresh herbs.

Blood Sugar Balancing Guide and Recipes

Creamy Garlic Cauliflower Mash is perfect for anyone looking to balance their blood sugars. Cauliflower has a lower glycemic index and glycemic load than potatoes. Keeping your blood sugar balanced ensures stable energy levels and reduces cravings.

Grab my FREE Blood Sugar Blancing Guide and Recipes here.

The Nutritional Power of Cauliflower

Cauliflower is one of those vegetables that isn’t spoken about much, but it has a ton of health benefits. One of its standout benefits is its ability to support your body’s natural detoxification process, specifically giving both Phase 1 and Phase 2 detoxification a boost. These are the two stages your liver uses to eliminate toxins, and the natural compounds found in cauliflower help keep both running smoothly. On top of that, cauliflower is high in antioxidants, which work to protect your cells from everyday oxidative stress and damage.

If that’s not enough to convince you to swap your potatoes for cauliflower, this veggie also provides your immune system with a lot of support. Packed with Vitamin C, helping keep your body fighting off illness and recovering faster. It also contains Vitamin K, a key anti-inflammatory nutrient that plays an important role in protecting against chronic inflammation in the body.

And let’s not forget the fibre. Cauliflower is a great source of it, which means it’s actively supporting your digestive health, feeding the good bacteria in your gut, and helping everything move through the way it should.

Looking For More Nutritious & Delicious Side Dishes?

Sweet Kale Salad

If you’re looking for a hearty, nutrient-packed salad to add to your side dish rotation, this Sweet Kale Salad is an absolute must. Loaded with roasted sweet potato, juicy pear, cinnamon-flavoured pecans, and tender sliced chicken, it’s the kind of meal that feels cozy and satisfying without dragging you down. The massaged kale soaks up the sweet maple dressing made with apple cider vinegar, Dijon mustard, and maple syrup, bringing everything together with the perfect balance of sweet, tangy, and nutty. It’s gluten-free, dairy-free, and ready in about 30 minutes, making it an easy weeknight dinner the whole family will love.

Get the recipe here. 

Warm Brussels Sprout Salad

Another favourite to get you through the rest of these cold winter days is this Warm Brussels Sprout Salad; a satisfying, dairy-free dish that layers roasted Brussels sprouts, crispy bacon, toasted hazelnuts, buckwheat, lentils, and sweet sliced pears, all tossed in a zesty Balsamic Maple Dressing. The Brussels sprouts get beautifully caramelized in the oven, the buckwheat adds a nutty crunch, and the lentils make it hearty enough to serve as a full meal. It’s the kind of salad that feels indulgent but is actually packed with vitamins, plant-based protein, fibre, and antioxidants… everything you need to feel nourished through the colder months.

Get the recipe here. 

Vegan Grilled Mexican Street Corn

If you’re firing up the grill this spring and summer, and want something show-stopping on the side, this Vegan Grilled Mexican Street Corn is an absolute crowd-pleaser! Perfectly charred corn on the cob gets smothered in a creamy cashew sauce made with nutritional yeast, lime, garlic, and a hint of chipotle, then finished with fresh cilantro and a squeeze of lime; all 100% vegan and dairy-free. It comes together in just 30 minutes and delivers bold, smoky, tangy flavour in every bite. Plus, with the fibre content from the corn, cashews’ healthy fats and minerals, and cilantro’s anti-inflammatory properties, this is one side dish that’s as nourishing as it is delicious.

Get the recipe here.

Dill Roasted Baby Potatoes

For this easy side dish that pairs with just about everything off the grill, look no further than these Dill Roasted Baby Potatoes. These baby potatoes are tossed in avocado oil, fresh dill, salt, and pepper, then roasted to golden perfection. Served alongside a bright, zesty lemon dill dipping sauce that takes them completely over the top! They’re gluten-free, nut-free, and incredibly simple to make. Just 15 minutes of prep before the oven does the rest of the work. Whether you’re hosting a backyard BBQ or just need a fuss-free weeknight side, these crispy little potatoes are guaranteed to disappear quickly.

Get the recipe here.