Mashed Cauliflower

By Emily Nachazel, HCTP March 2014

Cauliflower is a versatile veggie that can be made to resemble many of our favorite table staples. From pizza to rice to mashed potatoes, this low-calorie food is a great option for upping the nutrients on your dish without taking in the typical, heavy carb load.



  • 1 small to medium head cauliflower
  • 1–2 tbsps coconut oil (or butter)
  • Splash unsweetened plain almond milk
  • Salt and pepper
  • Fresh herbs (optional)


  1. Wash and chop cauliflower into florets. Steam until cooked through (fork can easily pierce).
  2. Add cooked cauliflower to high-speed blender or food processor. Add coconut oil and almond milk and pulse until smooth and creamy.
  3. Taste, and add salt, pepper, and optional herbs as desired.
  4. Enjoy!

Emily Nachazel is a holistic health and life coach, yoga instructor, and wellness enthusiast based in Brooklyn, New York. Emily’s wellness journey started while she was working in the fast-paced corporate world, feeling stressed. She soon found yoga and healthy food, quickly realizing this was what she wanted to share with the world. After completing a yoga teacher training and becoming an Integrative Nutrition Health Coach, she quit her corporate job to pursue health coaching and yoga full-time and started her blog to share all things health and wellness with her community. Find her on Instagram @emilynachazel!

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