Mashed Cauliflower with California Avocado

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Nutritional Highlights (per serving)

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22 g
Total Fat
11 g
Dietary Fiber
5 g
20 g
Total Carbs
 Mashed Cauliflower with California Avocado

This is a more nutritious alternative to mash potatoes with butter. This recipe contains monounsaturated fat from California Avocados and fiber from the cauliflower and California Avocados. With only six ingredients plus salt and pepper, you get a lot of good nutrients in this dish. Cholesterol free and an excellent source of dietary fiber (39% DV), vitamin C (90% DV), vitamin B5 (60% DV), folate (45% DV), vitamin K (40% DV), vitamin B6 (35% DV), vitamin B2 (25% DV), vitamin B3 (25% DV), vitamin E (20% DV), and potassium (20% DV), plus a good source of protein (10% DV) and vitamin B1 (15% DV).


Serves: 4
head  cauliflower, cored, stemmed and separated into florets
Tbsp.  olive oil
1/2  cup  red onion, chopped
Tbsp.  garlic, minced
cup  vegetable broth
  ripe, Fresh California Avocados, peeled, seeded and cut in chunks, separated
1/8  tsp.  sea salt, or to taste
1/8  tsp.  black pepper, or to taste
1/8  tsp.  coarse sea salt, or to taste

As with all fruits and vegetables, wash avocados before cutting. Check out our tips for how to choose and use California Avocados


  1. Bring a large pot of water to a boil. Add cauliflower florets and cook until tender, about 10 minutes. Drain well to remove as much excess water as possible and return to pot; keep warm.
  2. Heat oil in a large pot over medium heat. When hot, add onion and garlic. Sauté for 2 minutes.
  3. Add, onions, garlic, broth, salt, pepper and half of the avocado chunks to warm cauliflower and mix in a blender or food processor to desired texture.
  4. Add remaining avocado chunks and coarse sea salt, mix well and serve.

Variation: Boil or steam cauliflower florets in vegetable stock for more flavor.

Serving Suggestion:This mashed cauliflower with California Avocados goes great with white fish or as a substitute for mashed potatoes with any dish.

Beverage Pairing: Glass of white wine.

*Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.

Calories 280
Total Fat 22 g
Trans Fat 0 g
Saturated Fat 3 g
Unsaturated Fat 14 g
Polyunsaturated Fat 2.5 mg
Dietary Fiber 11 g
Protein 5 g
Total Carbs 20 g
Cholesterol 0 mg
Sodium 370 mg
Potassium 1055 mg
Total Sugar 4 g

Vitamin A 15 mcg; Vitamin C 83 mg; Calcium 54 mg; Iron 1 mg; Vitamin D 0 mcg; Folate 189 mcg; Omega 3 Fatty Acid 0.19 g

% Daily Value*: Vitamin A 2%; Vitamin C 90%; Calcium 4%; Iron 6 %; Vitamin D 0%

*Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Manuel Villacorta, MS, RD

Manuel Villacorta, MS, RDN, is an internationally recognized, award-winning registered dietitian-nutritionist and author.

Villacorta is a well-respected and trusted voice in the health and wellness industry. He acted as a health blog contributor for The Huffington Post, an on-air contributor to the Univision television network, and a health and lifestyle contributor for Fox News Latino. His latest contribution was as leading nutrition expert for a series about Superfoods with National Geographic. He is an in-demand health and nutrition expert on radio shows and local and national television including National Geographic, The Today Show, Good Day New York, CNN, and ABC7 Eye Witness News.

He has served as national media spokesperson for The Academy of Nutrition and Dietetics (2010-2013) and acts as a national spokesperson who represents food commodities and recognized brands, including the California Avocado Commission.

Villacorta earned his Bachelor of Science in nutrition and physiology metabolism from the University of California, Berkeley and his Master of Science in nutrition and food science from California State University, San Jose. He has been the recipient of numerous prestigious awards for his research and contributions to the field of nutrition and dietetics.

Manuel is a brand advocate. Their content on the California Avocado Commission website and/or blog is part of their partnership with our organization.

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