Mashed Cauliflower

Have you made the switch from Mashed Potatoes to Mashed Cauliflower yet?

If you're looking for a low fat, low carb, high protein version of the comforting classic, we recommend you try out this Cauliflower Hemp Mash from the Health First Network.


1 small Cauliflower
3 Tbsp Manitoba Harvest Hemp Oil
1-2 Tbsp Manitoba Harvest Organic Hemp Hearts
1 Garlic Clove
1 small Onion
¼ cup Vegetable Stock
Olive Oil
Sea Salt
Pepper Handful Parsley


In a skillet add olive oil and set over medium-low heat. Sauté onion and garlic until translucent.

Chop cauliflower finely and add to pot with ¼ cup of vegetable stock. Cover and cook for 15 mins on medium heat, until it softens but is not mushy and overcooked. It should still hold together but you should be able to cut through it easily with a wooden spoon.

Transfer to a blender and add hemp oil, sea salt, pepper and hemp hearts and blend until smooth.

Transfer to a bowl and top with fresh parsley, a drizzle of hemp oil and sprinkle on some hemp hearts, adding sea salt and pepper as desired.