🟪 🟨  Cauliflower Mash

Cauliflower Mash

Serve: 4

Ingredients

• 1 medium cauliflower (600–700 g), cut into florets
• 1 Tbsp butter (or DF spread / olive oil)
• 2–3 Tbsp milk (A2, lactose-free, oat, or rice milk)
• Salt, to taste
• Optional: 1 Tbsp cream (or coconut cream) for extra richness

Method

1. Steam cauliflower florets until very tender (8–10 minutes).
2. Drain well, let sit 1–2 minutes to release excess moisture.
3. Mash with potato masher or blend with stick blender for smoother texture.
4. Add butter + milk, mixing until creamy.
5. Season with salt. Stir in optional cream if using.

Notes (per serve):

• Migraine ED: ✅ Allowed (cauliflower, butter, plain milk safe; avoid if milk/cream has additives)
• Histamine & Tyramine: Low (cauliflower fresh = safe)
• Carb Balance: Very low-carb side; pairs well with protein mains • GL: Very Low
• Calories: ~90 kcal per serve (without optional cream)