Cauliflower Puree

There are very few … well let’s be honest here … there are no vegetable recipes my children actually request at dinnertime. That was until this recipe came along. Smashed cauliflower is very mild, and a great side dish that compliments many main dishes. It is simple, healthy and family friendly!

This particular recipe is a very basic one. While I prefer garlic and stronger seasonings added in mine, as well as keeping it on the chunky side, my children prefer it velvety smooth with cheese as detailed below. You can add more chicken broth to thin it out if it remains thick (unlikely) or add more cream cheese to add richness.

Why Healthy

  • Cauliflower is low in fat and carbs but high in dietary fiber, folate, water, and vitamin C.
  • Cauliflower is a cruciferous vegetable and like the other cruciferous vegetables, it is known for high concentration of cancer-fighting chemicals called glucosinolates.



Cauliflower Puree

A healthy way to encourage kids to eat cauliflower.

Yield: Serves 6

Prep Time: 10 mins

Cook Time: 30 mins


2 Small Heads of Cauliflower or 1 Large, Cut Into Large Florets
3 Tablespoons Parmesan Cheese
2 Tablespoons Reduced Fat Cream Cheese
2-3 Tablespoons Reduced Sodium Chicken Broth
Freshly Ground Pepper
Salt to Taste


In a large stockpot over high heat bring water to a boil and add cauliflower florets. Boil for 8-10 minutes or until tender (easily pierced with a fork), then drain and set aside.
Puree cauliflower in a food processor with the parmesan cheese, cream cheese, broth and salt and pepper.
Adjust seasonings according to taste.
Pour the smashed cauliflower into an oven safe dish and serve right away or warm in the oven at 350 degrees F. for 20 minutes and then serve.


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