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Nutritional Recipes

Garlic & Herb Mashed Cauliflower

Written by COA Nutrition Team On November 15, 2017

Thanksgiving is one week away, so here is a health-conscious side dish that is so delicious you won’t even be missing the potatoes!


  • 2 teaspoon – olive oil
  • 1 medium – onion
  • 3 clove – garlic
  • 5 cup – cauliflower, florets
  • 1 medium – carrot
  • 1/2 cup – water
  • 1/4 cup – butter, unsalted
  • 2 teaspoon – garlic powder
  • 1 tablespoon – rosemary, fresh
  • 1 tablespoon – parsley, dried
  • 1/8 teaspoon – salt
  • 1/8 teaspoon – black pepper, ground


  1. Dice onion and mince garlic. Chop cauliflower and carrot.
  2. Heat oil in large saucepan or pot over medium heat. Add onion and garlic, and sauté 4 to 5 minutes, or until browned.
  3. Add cauliflower, carrot, and 1/2 cup water. Bring to a boil. Reduce heat to medium-low, cover, and simmer 10 to 12 minutes, or until vegetables are very tender. Add a couple tablespoons of water if the pot becomes to dry before vegetables are cooked. Drain off any liquid.
  4. Pour cauliflower mixture into food processor or blender. Or if you have an immersion blender, you can just keep it right in the pan. Add butter and all spices and blend until well blended and smooth. Adjust seasonings to taste depending on your preferences.

Tips of the Month MOBILE

Planning Ahead Tip of the Month

“Embrace Leftovers”

I’m always shocked when people tell me they “don’t like leftovers”. Leftovers are a busy person’s best friend! Cook once and eat three or four times? Sign me up! Of course, not everything is delicious leftover. Cooked fish is better off made into fish cakes or added to a salad than reheated. Leftover cooked greens can be mushy. Salads that are pre-tossed with dressing get wilted and slimy.

But many things are delicious leftover. Soup, chili, cooked chicken, beef or pork, curry, and casseroles are all fantastic the next day. Some dishes even taste better when the flavors have had a chance to meld.

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