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Shop 3/686-690 New South Head Road Rose Bay (Down the alley between Westpac Bank & Feisty Little Mouse)
Sydney, NSW


Stephanie Malouf | Accredited Nutritionist

Conscious Recipes

Creamy Low Carb Cauliflower Mash

Stephanie Malouf Nutrition

Serves 4 

Cauliflower is a non-starchy veggie which means it low in carbohydrates and calories however still loaded with nutrients. This delicious mash recipe is great alternative to your typical potato mash which is a lot more carb dense, particularly for those trying to watch their weight, yet just as creamy and delicious. 


  • 1 tsp raw coconut oil

  • 1 medium-large cauliflower head, chopped into smaller chunks

  • 1 leek, sliced

  • 1 cup of Bone Broth or good quality stock. I use Undivided Food Co's Organic Chicken Bone Broth. You can use water but it's not as flavoursome.

  • 2 tbsp full fat Coconut Milk or 2 ice cubes of coconut milk* (optional to make it extra creamy)

  • Pinch of sea salt


  1. Add the coconut oil to a fry pan on medium heat and sauté the leek until soft

  2. Add the bone broth and chopped cauliflower to a saucepan and cooked covered until soft (approx 10-15 minutes)

  3. Add both the cooked cauliflower with the left over juices, sautéed leek, coconut milk and a pinch of salt to a blender or food processor (I use my Nutribullet) and blend until smooth and creamy.

*TIP: If you are like me and only use small amounts of coconut milk at a time in your cooking, add the left over milk to an ice try and pop out the coconut milk cubes as you need them. That way you don't let the left over milk go to waste. My pet hate is food wastage.