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Cauliflower Mash

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raw vegan Cauliflower Mash served in a glass dish on a wooden table
I love cauliflower regardless of how it is prepared but I know, for some people, the taste of cauliflower can be quite strong… but not to worry there are tricks around this. Some of the suggestions are not 100% raw, but you can choose to use the technique that best matches your journey in healthy eating.


The “strong” taste that I am referring to can also be interpreted as bitterness.   Before I share a few techniques… where does this bitterness come from? Cauliflower contains phytonutrients that release pungent sulfur compounds when heated.  The specific compound that makes cauliflower bitter is phenylthiocarbamide, also known as PTC.  Some people are genetically more sensitive to PTC. (source)


When preparing this dish, I added cashews and cold-pressed olive oil, both of which are healthy fats.  They not only add a creaminess to the overall dish, but the fat helps to calm down the bitterness as well.


Another way to reduce the bitterness is by lightly blanching cauliflower.  Place the cauliflower florets in a bowl, cover with boiling water for about 45 seconds.  Drain and rinse in cold water to stop the cooking process.


If all else fails and you still find cauliflower too bitter for your liking, you just might be what they refer to as a Supertaster.  It is estimated that 25% of us are supertasters. A cape and skin-tight leotard come with this title.  All this means is that you have inherited a higher-than-normal number of taste buds and are typically more sensitive to strong, bitter foods.  Such as raw broccoli, brussels sprouts, cauliflower, cabbage, grapefruit juice,  dark chocolate, coffee, etc.  You just may struggle with such foods regardless of how they are prepared.


Another option is to steam the cauliflower.   To mellow the flavor, soak the entire head (leaves removed) in cold, salted water for 30 minutes before steaming.  Some of the bitter components will leach out.  Soaking cauliflower will also give your cauliflower a snow-white appearance.  Be sure not to steam for no longer than five minutes.  The short cooking time will limit the odorous sulfur released.

How to Select Cauliflower


Yields 2 cups


Raw Cauliflower Version

  1. Remove the outer leaves from the cauliflower and cut away the large stem.  Wash and pat dry.  Rough chop and place in the food processor, fitted with the “S” blade,  and pulse until the cauliflower reaches a rice-like texture.
  2. After soaking the cashews, drain and discard the soak water.  Add the cashews to the food processor along with the water, olive oil, thyme, garlic powder, onion powder, salt, and pepper.  Process until creamy.
  3. Enjoy at room temperature or warm in the dehydrator at 115 degrees (F) for 1 hour or until warm to touch.
  4. Store leftovers in the fridge for 2-3 days.

Steam Method for Cauliflower | Stove Top

  1. If you own an Instant Pot, click (here) to see a super quick and easy way to steam the whole head of cauliflower in one fail swoop.
  2. Otherwise, wash the cauliflower, remove the core, and cut it into uniform-sized pieces (so they cook evening.)
  3. Add about one inch of water to a large pot and bring to a boil.
  4. Once the water comes to a boil, place the cauliflower florets into the steamer basket, put it into the pot and cover.
  5. Turn the heat to medium and let steam until fork-tender, roughly 20 to 30 minutes. They must be fully cooked, or else it won’t blend creamy.
  6. After soaking the cashews, drain and discard the soak water.  Add the cashews to the food processor along with the water, olive oil, thyme, garlic powder, onion powder, salt, and pepper.  Process until creamy.
  7. Store leftovers in the fridge for 2-3 days.

19 thoughts on “Cauliflower Mash

  1. serena says:

    Thank you thank you thank you!!!
    Tomorrow cauliflower will be the first of my shop list!!!!
    Have a wonderfull sunday!!!

    • amie-sue says:

      Thank you Serena. I had a pretty good day .:) I created some new bar recipes for my dad to take trucking with him. Let me know what you think of the cauliflower mash. Have a wonderful week! amie sue

      • pete says:

        Hi looks great can you make a raw cauliflower puree one thats like silk like you would have in a restaurant or would you still get the grainy texture

        • amie-sue says:

          It’s a little more difficult of you use raw cauliflower. I have to steam mine for health/ digestive reasons. I then add a little coconut oil to it as it blends in the food processor and it comes out silky smooth. Have a great day Pete, amie sue

  2. Linda says:

    Thank you so much for this healthy recipe! Definitely going to try this one!

  3. Kathy says:

    Thank you for sharing your awesome recipe, your version is the BEST by far! Thank you!

  4. Serena says:

    I just eat it!!!!
    Amie Sue….you should rename it!
    This is a OhMyGod Cauliflower Mash!!!!
    I finally save enough money to buy my super new Bimny, and this is the firt recipe i prepare with it! I so happy, bimby it’s perfect for raw recipe and this new creation of yours…..Amie Sue you are a blessing!!!!!
    Thank you for all your sharing!
    If i’ll come in usa…i’ll come to shake your hand!!!! I onw you!


    • amie-sue says:

      lol Serena… sounds good to me! :) I tried to figure out what a Bimny is… a food processor? Help! hehe

      Shake hands? I am a hugger! I always enjoy hearing from you Serena, I find you to be a blessing too. :) Have a great evening, amie sue

      • Serena says:

        Sorry i wrote wrong! Bimby! It’s a food processor, but it can cook, and u can decide the temperature, so i use it to warm my soup! Well i don’t want to do promotion…i’m just happy to have it!
        And it is sooooo good in create your recipe!!!!
        Thanks again!
        Bless you

        • amie-sue says:

          Oh I see Serena. Sounds like quite the machine. :) Never heard of a food processor doing all that. Thanks for letting me know. Have a great evening, amie sue

  5. gracefulheather says:

    Made this as part of our family Thanksgiving meal and served with your mushroom gravy. Great texture and flavor! I made the mistake of not soaking the cashews first so I had to process extra long to great everything broken down and incorporated. It did end up making the mixture extra fluffy, though, so not a huge mistake in the end! My husband really loved this one, too! Thanks, Amie Sue!

    • amie-sue says:

      Good morning Gracefulheather,

      You’re amazing! I have been reading through all the other recipes that you made of mine for your family Thanksgiving dinner and I applaud you for all the amazing work that you put into it. :)

      Growing up I adored mash potatoes and gravy so coming up with the raw version made me so happy. We all need good home comfort food. And nothing wrong with extra fluffy cauliflower mash! hehe Have a blessed and happy day, amie sue

  6. […] lunch I had Raw Cauliflower Mash, a recipe from Nouveau Raw. I had some cauliflower left over from my soup yesterday and thought this would be the best use of […]

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