Creamy Mashed Cauliflower

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Creamy Mashed Cauliflower
Super simple, healthy alternative to mashed potatoes
Course Side Dish
Prep Time 5 minutes
Course Side Dish
Prep Time 5 minutes
  1. Clean and cut cauliflower into large chunks.
  2. Steam cauliflower in steamer basket.
  3. Alternatively, arrange cauliflower in slow cooker with enough water to cover. Cover slow cooker and cook on low 4 hours.
  4. Drain cauliflower and place in food processor or blender.
  5. Add butter, salt, pepper, garlic powder, onion powder, and chicken stock. Process until desired consistency.
  6. Sprinkle with parmesan cheese.
  7. Garnish with chopped scallions.
Recipe Notes
This recipe contains affiliate links.

Featured Health Benefits


Cauliflower is loaded with vitamins and minerals including vitamin C, vitamin K, folate, pantothenic acid, vitamin B6, calcium, iron, magnesium, potassium, phosphorus, and zinc.  It is also a source of choline, fiber, and omega 3 fatty acids.

The nutrients in cauliflower decrease inflammation and protect against cancer and heart disease.  They support the body in digestion, detoxification, regulating hormones, and weight loss.  They also support brain and eye health.

Purchase organic produce when you can to avoid contamination with fertilizers and pesticides.

Grass-fed Butter

Yes, butter from the right sources is a health food!  Grass-fed butter provides a good source of CLA (conjugated linoleic acid), omega 3 fatty acids, vitamin K2, vitamin A, vitamin E, butyric acid, MCT (medium chain triglycerides), and arachidonic acid.

The nutrients in grass-fed butter support heart health, metabolism, and immune function.  They also help to decrease inflammation and increase energy.  You can find organic, grass-fed butter here.

Chicken Stock

Chicken stock is rich in potassium, phosphorous, calcium, magnesium, silicon, sulfur, and glucosamine.  The nutrients are easily absorbed and digested.

Chicken stock is good for heart, bone, and dental health.  It can also boost metabolism and immunity.  It is well known to provide relief from cold and flu symptoms.

Homemade chicken stock is best, but if you don't have any on hand, you can try this brand.

 Sea Salt

Sea salt contains magnesium, calcium, potassium, iron, zinc, and iodine.

The nutrients in sea salt help in preventing dehydration, balancing blood sugar, preventing muscle cramps, improving sleep, increasing energy, and regulating blood pressure.  You can find pink Himalayan sea salt here.

Black Pepper

Black pepper is loaded with nutrients including magnesium, vitamin K, vitamin A, vitamin C, iron, potassium, calcium, zinc, antioxidants, fiber, and protein.

The nutrients in black pepper promote detoxification, fat metabolism, heart health, bone and muscle health, immune function, intestinal and digestive health.  Black pepper is anti-inflammatory, decreases flatulence, and helps your body absorb nutrients from the foods you eat.  You can find organic ground black pepper here.

Garlic Powder

Raw garlic and garlic powder are nutritional powerhouses.  Garlic powder contains vitamin B6, vitamin C, vitamin E, folate, calcium, iron, magnesium, manganese, phosphorus, potassium, zinc, antioxidants, sulfur compounds, protein, and fiber.

Garlic has many well-known health benefits including immune health, heart health, and digestive health.  It supports detoxification, regulates blood sugar, fights infections, and protects against cancer.  You can find organic garlic powder here.

Onion Powder

Onion powder contains vitamin B6, vitamin C, folate, calcium, potassium, magnesium, manganese, antioxidants, sulfur compounds, and fiber.

The nutrients in onion powder promote nerve and muscle health, strong bones and teeth, digestive health, and heart health.  They also provide increased immunity and protection against cancer.  You can find organic onion powder here.  

Parmesan Cheese

Parmesan cheese contains calcium, vitamin D, vitamin A, vitamin B12, choline, biotin, phosphorus, potassium, magnesium, zinc, healthy fats and cholesterol, and prebiotic properties.

The nutrients in parmesan cheese promote bone health, eye health, digestive health, brain and nervous system health.  They also support healthy hair, skin, and nails and a healthy immune response.


Scallions contain vitamin A, vitamin K, vitamin C, folate, iron, potassium, manganese, calcium, magnesium, antioxidants, protein and fiber.

The nutrients in scallions promote heart health, bone health, weight loss, and immune function.  They also provide protection against cancer.

Upgrading our diet has been a long process and quite the journey for me and my family.  I have learned lots of tricks along the way.  You can download 5 Kitchen Tools That Make Healthy Eating Fast, Fun & Delicious to learn some of my hacks!

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Super Food Cookie Crumble

I am always looking for ways to add superfoods and boost the nutrition of the foods my kids eat.  In a perfect world, they would only eat pure, clean, nutrient dense foods.  But, we do not live in a perfect world, and they prefer packaged and processed foods void of nutrition.  I am always looking for balance.

This nutrient dense cookie crumble is very tasty and gets protein, fiber, healthy fats, antioxidants, vitamins and minerals into my kids- without a battle.

Oat apple crumble in a frying pan on rustic light wood background

What Makes This A Super Food?


Oats are high in fiber, protein, antioxidants, and phytochemicals.  They provide manganese, molybdenum, phosphorus, copper, biotin, vitamin B1, magnesium, chromium, and zinc.  The high fiber content is especially helpful in preventing cardiovascular disease.  This is the brand I use.


Walnuts are an excellent source of anti-inflammatory omega-3 essential fatty acids, especially alpha-linolenic acid (ALA). Walnuts are also rich in antioxidants, including manganese and copper. They are also a good source of molybdenum and the B vitamin biotin.  Minerals found in walnuts include calcium, chromium, iron, magnesium, phosphorus, potassium, selenium, vanadium, and zinc.  Walnuts contain antioxidant and anti-inflammatory compounds, including phenolic acids, tannins, and flavonoids.  Walnuts are also high in vitamin E.

Buying nuts raw preserves their nutrients.  I usually buy nuts in bulk at the grocery store, but I also enjoy the convenience of online shopping.  I like this brand.


Pecans are potent sources of fiber, protein, and healthy fats that promote healthy weight.  They are high in antioxidants, especially vitamin E, and phytochemicals, including ellagic acid, beta-carotene, lutein, and zeaxanthin which protect the body from free radical damage.  Pecans are a good source of minerals, including manganese, copper, magnesium, zinc, phosphorus, iron, calcium, and selenium.  I use this brand.

Chia Seeds

Chia seeds pack a ton of nutrition in their tiny little seeds.  They are high in protein, healthy fats, fiber, vitamins, minerals, phytochemicals, and antioxidants.  They have a high concentration of the plant based omega-3 fat, alpha-linolenic acid (ALA), and they have well-known anti-inflammatory and anti-cancer properties.  I like this brand.

Hemp Seeds

Hemp seeds are a great source of protein and healthy fats.  They contain all 20 amino acids, including each of the 9 essential amino acids not produced by our bodies, making them a perfect protein.   Hemp seeds are rich in fiber, phytonutrients, and antioxidants.  They provide important minerals including calcium, iron, magnesium, manganese, phosphorus, potassium, and zinc.  They provide many vitamins including A, B1, B2, B3, B6, D, and E.  I like this brand.

Coconut Sugar

Coconut sugar provides more nutrition than refined cane sugar.  It contains naturally occurring nutrients like magnesium, potassium, zinc, iron, B vitamins and amino acids.  Coconut sugar has low glycemic index and contains inulin, a prebiotic fiber.  I use this brand.

Sea Salt

Processed, refined table salt has been demonized for years, and for good reason.  But unrefined sea salt is an important addition to our diets.  It contains 60 trace minerals that keep you hydrated.  It provides electrolytes important for many bodily functions, and it contains properties that enhance digestive enzymes, making it the perfect compliment to any meal.  I use this brand.

Coconut Oil

Entire books have been written on the benefits of coconut oil.  Click here for one of my favorites.  

One of coconut oil’s claim to fame is the type and amount of fat it contains.  50 percent of the fat content in coconut oil is a fat rarely found in nature called lauric acid.  Lauric acid is abundantly present in breast milk and is responsible for the immune boosting benefits of breastfeeding. In addition to lauric acid, coconut oil contains capric acid, another powerful antimicrobial nutrient.

Coconut oil contains medium chain fatty acids that increase metabolism and can promote weight loss.

I personally buy coconut oil in gallon buckets.  If you’re not ready to commit to a gallon bucket, you can get a quart jar here.


My favorite discovery on my health food journey was learning butter is actually good for you!  Some of my favorite lessons came from Nourishing Traditions by Sally Fallon and Real Food What to Eat and Why by Nina Planck.

Butter contains the perfect balance of omega-3 and omega-6 fatty acids.  It is also rich in short and medium chain fatty acids, including  small amounts of lauric acid.  It provides manganese, chromium, zinc, copper, iodine, antioxidants, beta-carotene, vitamin E, vitamin A, and selenium.

The trick to eating butter is to choose wisely.  Organic grass fed butter has a very different nutrient profile than butter from conventionally raised cows who eat grain and corn.  Conventionally raised cows are often given antibiotics because the grains make them sick and many are treated with growth hormones, all of which end up in milk and dairy products.

When butter comes from cows eating green grass, it contains high levels of conjugated linoleic acid (CLA), a compound that is protective against cancer.  It also helps your body build muscle rather than store fat.  The saying, “fat makes you fat” simply isn’t true!

My favorite brand of butter is Kerrygold.  If you are looking to buy healthy butter in bulk online, this is a great option.  

Affiliate Disclosure:  This post contains affiliate links.  Links are provided for information and shopping convenience.  If a purchase is made via a link, the price is not affected and I will receive a small commission.


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Super Food Cookie Crumble
This nutrient packed super food cookie crumble will pass the picky eater test! It takes only a few minutes to prepare and is loaded with protein, fiber, healthy fats, antioxidants, vitamins, and minerals. Mix it into yogurt or smoothie bowls for a crunchy treat. Use it to bump up the nutritional profile of ice cream for a special treat. Or, just eat it right out of the jar 🙂
Prep Time 10 minutes
Prep Time 10 minutes
  1. Add all ingredients to bowl of food processor and mix until well blended into consistency of cookie crumble.
  2. Store in airtight container in the refrigerator.
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