Watch: Garlic Cauliflower Mash (video)

Looking for a delicious comfort food without all the calories? This Garlic Cauliflower Mash is sure to hit the spot.

December 12, 2016 | HF Healthy Living Team

Watch as Chef Elsie Ramos serves up garlic cauliflower mash, a side dish you can use to replace starches, like rice or mashed potatoes, in your meals. Even better, cauliflower is packed with vitamin C, vitamin K, vitamin B6, folate, and even more to help keep you healthy.

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Garlic Cauliflower Mash

Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 4


  • 1 cauliflower floret
  • 5 cloves of garlic
  • ½ cup of warm almond or skim milk
  • 1 tsp of chopped scallions
  • Salt and pepper to taste


  1. Use a sharp paring knife to remove the cauliflower stem that holds the floret together. The floret will fall apart, making smaller florets, so make sure this is done over a clean surface.
  2. Add the florets and the whole garlic cloves to a vegetable steamer if you have one. If you don’t have a steamer, you can cook in boiling water. Cook for about 20 minutes or until softened.
  3. Using a hand blender or food processor, mash the cauliflower together with the garlic cloves, adding the milk a little at a time until you get the consistency you prefer.
  4. Season mash with salt and pepper to taste, then top with chopped scallions and serve immediately.
Elsie Ramos
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About Elsie Ramos
Elsie Ramos is a former contestant on Fox’s Hell’s Kitchen and the author of Elsie’s Turkey Tacos and Arroz con Pollo. She attended The French Culinary Institute to further pursue her culinary interests. She’s an active volunteer for The American Diabetes Foundation, and in 2011 she partnered with Healthfirst to support efforts that highlight the importance of healthy eating.


© 2016 HF Management Services, LLC.

Healthfirst is the brand name used for products and services provided by one or more of the Healthfirst group of affiliated companies.

This health information or program is for educational purposes only and not intended to treat, diagnose, or act as a substitute for medical advice from your provider. Consult your healthcare provider and always follow your healthcare provider’s instructions.

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