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Christmas candy canes, cinnamon

You-Can’t-Tell-It’s-Not Potato Mash!

Mashed potatoes are a staple of almost any family feast, but I’ve got a tip for you to give this classic dish a bone health makeover…

Replace traditional mashed potatoes with steamed, whipped cauliflower, and see if anyone notices!

Course Side Dish
Cuisine American
Keyword cauliflower
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 4
Calories 65 kcal


  • 1 head cauliflower
  • 2 tbsp milk
  • 1 tbsp butter organic
  • rosemary , dried
  • Himalayan sea salt
  • black pepper


  1. With a hand blender, whip lightly steamed cauliflower. (If you don’t have a steamer and decide to boil your cauliflower, make sure to strain it before blending to get rid of any excess water)

  2. Add the organic butter, dried (crushed) rosemary, garlic, Himalayan sea salt and pepper.

  3. To make it creamier, add two tablespoons of milk. (Consider sheep’s or goat’s milk for easier digestion and nutrient absorption that have as much calcium as cow’s milk.) Make sure it’s 2% or whole milk because studies show it’s more difficult to absorb vitamin D without milk’s fat (skim milk).

Recipe Notes

Bone health bonus: In addition to curbing your carb intake, using cauliflower adds almost twice the amount of calcium that potatoes provide. (Cauliflower = 22 mg calcium per 100 grams, potatoes = 12 mg per 100 grams).

Nutrition Facts
You-Can’t-Tell-It’s-Not Potato Mash!
Amount Per Serving
Calories 65 Calories from Fat 27
% Daily Value*
Fat 3g5%
Saturated Fat 2g13%
Cholesterol 8mg3%
Sodium 71mg3%
Potassium 439mg13%
Carbohydrates 7g2%
Fiber 2g8%
Sugar 3g3%
Protein 3g6%
Vitamin A 90IU2%
Vitamin C 69.3mg84%
Calcium 40mg4%
Iron 0.6mg3%
* Percent Daily Values are based on a 2000 calorie diet.