Mashed Cauliflower: A healthy alternative to potatoes!

September 9, 2016

By Kay MacInnis, Regitered Dietitian 

I’ve received lots of questions lately about the best strategies for weight loss. Of course, there is no one answer – different plans work for different people – but new technology can offer a helping hand.

Keep in mind you are dealing with a technology-challenged individual, so if I can use this tool, most people can. Try My Fitness Pal, a free app for your phone or desktop that is easy to use and will help with portions. It can help with the accountability part of sticking to your caloric limit.

Being aware of portions – of how much you are taking in – is a huge piece of the weight-loss puzzle.  Figure out the portions, and you are well on your way to successful weight loss.

Try this lower-calorie option, and remember: Brussels sprouts and cauliflower are the new kale!

Mashed Cauliflower


  • 1 medium head cauliflower, trimmed and cut into small florets
  • 1 tbsp. extra-virgin olive oil
  • Fine sea salt and ground pepper to taste


  • Bring a large pot of water to a boil. Add cauliflower, and cook until tender.
  • Reserve 1/4 cup of the cooking liquid and then drain well and transfer cauliflower to a food processor.
  • Add oil and reserved water, 1 tbsp. at a time, and puree until smooth.  (Or, use a potato masher.)
  • Season with salt and pepper and serve.

Nutrition Information: 110 Calories, 9 grams fat, 1 gram saturated fat, 0 mg. cholesterol, 330 mg. sodium, 8 grams carbohydrate and 3 grams protein.


This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Health in Columbia, S.C.

Kay promotes health and wellness, helping cardiac and diabetes patients eat their way to healthier lives. She works in consultation with the trained chefs at Providence, combining her nutrition knowledge with their food prep know-how to create delicious, healthy dishes for patients and the public. She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.

"She doesn't just give you the fish, she teaches you how to cook it."

 – a Kay MacInnis fan and Providence Cooks! regular.