Creamy and Cheesy Cauliflower ‘Mashed Potatoes’ Recipe

Recipe From Dr. Mercola

Cauliflower has undergone a renaissance recently, probably because people have come up with resourceful ways to use this cruciferous vegetable as a replacement for conventional but unhealthy carbohydrates. BuzzFeed compiled 23 ways to utilize cauliflower as a replacement for carbohydrate-loaded everyday foods, like rice, pizza crusts, fritters, tortillas and even baked Tater Tots.1

Here’s another fun way to use cauliflower: Make delicious cauliflower “mashed potatoes.” Although potatoes may offer health benefits, these tubers are high in starches that can lead to health risks if consumed excessively. Cauliflower is a better option, as it doesn’t just guarantee heaps of flavor, but also provides benefits for your body’s overall well-being. This Creamy and Cheesy Mashed Cauliflower Recipe can take the place of typical mashed potatoes.

Creamy and Cheesy Cauliflower ‘Mashed Potatoes’ Recipe

Cook Time: 5 to 7 minutes



  1. Steam the cauliflower until tender, about 5 to 7 minutes.
  2. Place steamed cauliflower in large mixing bowl or food processor.
  3. Add butter, cream cheese, Parmesan cheese and seasonings.
  4. Blend all ingredients together until smooth and creamy.
  5. Sprinkle with extra cheese, if desired.

Reap the Potential Benefits of This Creamy and Cheesy Cauliflower ‘Mashed Potatoes’ Recipe

Making a batch of this dish is a decision that can pay off in the long run because of the advantages you can get from ingredients like organic cauliflower and raw organic cheese. Plus, you have the liberty of adding other herbs and spices to make this dish more flavorful. Himalayan salt, freshly ground black pepper and garlic powder are good examples to begin with, but if you’d like to enhance it further by using fresh herbs, you're free to do so.

Consider the Amazing Benefits of Cauliflower

Organic cauliflower is the star of this dish not just because of its refreshing flavor and creamy texture when pureed, but also because of its benefits. A serving of cauliflower gives you ideal amounts of vitamins B-1, B-2, B-3, B-5, B-6, B-9, C and K, minerals such as manganese, phosphorus and potassium, as well as protein and fiber.

Notable antioxidants are also found in cauliflower, namely vitamin C, beta-carotene, kaempferol, quercetin, rutin and cinnamic acid. These help the body boost its defenses against attacks caused by reactive oxygen species (ROS) and resist aging trigged by daily exposure to pollutants, chronic stress and more, eventually decreasing the risk of oxidative stress and helping prevent development of harmful side effects like accelerated tissue and organ damage. Furthermore, cauliflower has been shown to positively impact your:

Heart — Cauliflower can improve cardiovascular health, specifically by improving blood pressure and kidney function. These effects are linked to a compound called sulforaphane found in cruciferous vegetables.2

Digestive system — Sulforaphane can aid in protecting the stomach lining and inhibiting overgrowth or excessive clinging of the Helicobacter pylori bacteria in your stomach.3

Brain — Choline can play a role in enhanced brain development. A study revealed that choline intake during a pregnancy significantly enhanced brain activity of animals in utero, showing potential in improving cognitive function, learning and memory. Choline can also help lower risk of age-related memory decline, reduce vulnerability to toxins during childhood and deliver protection to the brain later in life.4

Cauliflower is known to possess the following abilities, too:5

  • Anti-inflammatory — A standout anti-inflammatory substance is indole-3-carbinol, or I3C, which can operate at the genetic level to help prevent inflammatory responses.
  • Detoxifier — Substances present in cauliflower can support phase 1 detoxification, alongside sulfur-containing nutrients that are vital for Phase 2 detox activities. Meanwhile, another type of compound called glucosolinates activate detoxification enzymes.

When buying organic cauliflower, pick those that are firm with no brown or soft yellow spots on the surface. You can also check if the cauliflower is surrounded by green leaves, as these can be an indicator of freshness. Prior to using, place the heads upside down in a large bowl of cold salt water for around 15 minutes to remove insects and/or traces of pesticides.

Here’s Why Raw Butter and Organic Cheese Are Good for You

Raw milk is a common denominator in raw butter and organic cheese. Adding these dairy ingredients can make the dish nutritious and more appetizing, even for picky eaters:

Raw butter made from grass fed cows — This type of butter is exceptional compared to processed butter because of its nutrient content. Conjugated linoleic acid (CLA) in raw butter may assist with combating diabetes and weight loss. Meanwhile, you can also find trace minerals in this type of butter, such as manganese, chromium, zinc, copper and selenium, as well as easily absorbed vitamin A and fat-soluble vitamins D, E and K-2. Ideally, certified organic raw butter that’s unpasteurized and made from grass fed cows’ milk should be your top choice.

Raw organic cheese — Compared to processed cheese usually made with unhealthy pasteurized milk, raw organic cheese has a richer flavor, because heat during pasteurization destroys enzymes and good bacteria responsible for adding flavor. Plus, grass fed dairy products like raw organic cheese aren’t just devoid of potentially dangerous antibiotics and hormones, but contain higher amounts of vital nutrients as well, such as:

An ideal ratio of omega-6 to omega-3 fatty acids (2-to-1)

Three to five times more CLA6,7,8

Calcium, magnesium, beta-carotene and vitamins A, C, D and E

Preserved natural enzymes (because raw cheese isn’t made from pasteurized milk)

To know whether the cheese you’re buying is good for your health or not, check the label. Raw organic cheese is made using four ingredients: grass fed milk, starter culture, salt and rennet (an enzyme). The label itself also states the name of the cheese variety, such as “cheddar cheese,” “blue cheese” or “brie.” Lastly, raw organic cheese requires refrigeration.

On the other hand, processed cheese is made with a laundry list of potentially harmful ingredients, including additives, coloring agents and other artificial substances. This type of cheese is often labeled “pasteurized” and requires refrigeration — stark differences from raw organic cheese.

+ Sources and References