Boost your traditional mashed potatoes with nutrient-rich ingredients like cauliflower, you can also save about 50% of total carbs (for those counting carbs). You can also make it dairy free by using veggie stock for milk and ghee for butter.

Yields: 4 servings


2 potatoes (cook with skin)

3 cups of cauliflower florets

1 cup fresh spinach, washed

1/3 cup of vegetable stock

2 Tbsp of ghee

1/2 tsp garlic powder

Salt ad pepper to taste



  1. Cover potatoes and cauliflower with water in large saucepan. Bring to a boil over high heat, reduce to a simmer (uncovered) and cook for about 15-20 minutes or until fork tender.
  2. Add the spinach and cook for additional 1-2 minutes. Drain and set a side, transfer to a bowl.  OR FAST COOKING version —> place potatoes and cauliflower on a microwave safe container with a lid and cook on high for 5 minutes. Add spinach and cook for additional minute.
  1. Return vegetables to saucepan; mash & stir remaining ingredients.


Nutritional Information per serving (1 scoop)

Calories: 113

Total Fat: 3.8g

Saturated fat: 2.5g

Total Carbs: 18g

Dietary Fiber: 2.8g

Protein: 3g


A thing about ghee…it is still high in saturated fat like butter, the difference is that the milk solids are separated and removed. This increases the smoke point (ideal for cooking at high temperature) and a suitable dairy-free alternative without compromising the taste.

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