Cauliflower-Leek Purée: Healthy Mash Alternative

One of the hardest parts of staying healthy at Thanksgiving is the seemingly never-ending portions of carbs. I mean look at what the traditional dinner consists of, side of mash potatoes, candied yams, even the turkey is stuffed with bread. So, finding alternatives to the classic carbohydrate-filled sides are vital to keeping on your healthy eating plan. And Cauliflower Leek Purée is one of the best sides I’ve tried so far. It is delicious, has the same consistency and look of mash potatoes, but without all the butter and cream that make traditional mash packed with calories.


  • 1 large head (or 2 small) cauliflower, chopped
  • 3 tablespoons organic unsalted grass-fed butter
  • 1 large leek, dark green tops removed, thinly sliced
  • 3 cloves garlic
  • 1/2 cup plain yogurt (regular or Greek)
  • Salt
  • Pepper
  • Handful parsley, chopped


  1. Bring a pot of water to a boil. Add cauliflower and cook 12 to 15 minutes, until soft. Drain and set aside.
  2. While cauliflower is cooking, melt butter in a sauce pan. Add leeks and garlic, and cook for about 8 minutes, until softened, being careful not to burn garlic.
  3. Add cauliflower, leeks, garlic, and yogurt to a food processor and pulse until blended. (Or put ingredients in cauliflower pot and blend with an immersion blender.) Season with salt and pepper to taste. If mixture is too thick, add extra yogurt or 1 splash milk. Sprinkle with parsley.
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