A Super Food That’s Also Super Delicious


This isn’t your mother’s mashed cauliflower! Studies consistently show that cruciferous vegetables like cauliflower and broccoli are life-lengthening super foods, but they’ve never been the most popular veggies at the party. That might change, however, with this mashed cauliflower makeover from our resident health coach, Samantha.

Mashed Cauliflower


1 head organic cauliflower

1 cup chicken, beef or vegetable stock (more if needed)

1/4 tsp fresh cracked pepper

2 cloves garlic, crushed

1 TBSP grass-fed/pastured butter (optional)


1. Cut the cauliflower head into small chunks.

2. Place all ingredients, except the butter, in a medium saucepan or Dutch oven and bring to a boil.

3. Reduce heat to medium and cover, allowing to cook for 20 minutes until the cauliflower is tender.  You may need to add more stock if it seems too dry.  If too much liquid remains, you can pour most of it into a bowl to reserve it if needed later on.

4. Carefully pour cauliflower from pot into a food processor, or keep in the pot and use a hand immersion blender or hand masher to mash.  If the cauliflower seems too dry, add in some of the reserved liquid.

5. Add the butter and stir it in until it is melted.  This adds a delicate creaminess and some healthy fat.

A nice variation: stir in 1 tsp of basil pesto just before serving for some added flavor. Or toss in some fresh chopped thyme, parsley or rosemary.

Recipe adapted from Paleo Comfort Foods, Julie and Charles Mayfield



In 2008, Samantha was diagnosed with Interstitial Cystitis and mild IBS.  Saddened by the fact that there was little hope for a cure she decided to change her diet and lifestyle in order to avoid a lifetime of potentially harmful and potent medications. She learned about the power of nutrition and, with the help of alternative practitioners, slowly eliminated her pain and daily struggles with this debilitating chronic illness. 

As a professional airline pilot, Samantha’s travel schedule is intense. Having learned how to travel with her own foods and snacks, how to navigate restaurant menus, and how to make healthy choices at the airport that would support her health, Samantha is now passionate about educating others about the simple ways food and lifestyle can positively impact one’s health and quality of life. 

Samantha received her training from the Institute for Integrative Nutrition. Drawing on this knowledge, Samantha helps her clients create a completely personalized “roadmap to health” that suits their unique body, lifestyle, preferences, and goals through Destination Wellness.


Comments are closed.