Cauliflower and Marrow (Courgette) Mash [Dairy free, Gluten free, Sugar free]

Carb Lovers Cauliflower with grilled chilli-coriander pesto Norwegian Salmon and veggies

If you are missing out on mashed potatoes, this recipe is a flavour-some and simple replacement to the high glycemic carb-laden starchy kind.  Also known as Carb Lover’s Cauliflower, this recipe features in The Paleo Diet by Loren Cordain PhD, and is a favourite among those following a low carbohydrate, gluten and sugar free lifestyle.

The addition of marrow helps to thicken the mash without the use of processed starches.  For a totally vegan recipe, replace the chicken stock with vegetable stock.

Served with Lamb chops or a beef fillet, and a fresh salad , this mash will satisfy lovers of meat and potatoes!  I’ve opted to serve it with fish and it’s equally good tasting! :)


2 cups cauliflower florets

6-8 small baby marrow or assorted courgette squash

2 tblsp extra virgin olive oil

6 garlic cloves, diced

1/2 cup chicken stock (preservative and sugar free, preferably home made)

2 tblsp finely chopped chives

Freshly ground black pepper and Himalayan or Sea Salt,  to taste

Here’s How

  • Add the cauliflower and baby marrow preferably to a steamer with a double bowl and steam for 10-15 minutes, until tender.  You may steam them separately in a steamer on on the stove top, in a steamer basket inserted into a large pot of boiling water.


  • Heat the olive oil in a pot over medium stove top heat.  Add the garlic and cook, stirring for about 5 minutes


  • Turn off the stove and cover the pot.
  • When both the cauliflower and marrow are cool, add them to a blender or food processor with the chicken stock.  Add in the garlic and oil mixture and puree until smooth.
  • Spoon the mixture back into the pot and heat on low on your stove top, stirring ocassionally.


  • Season with chives and black pepper and Himalayan or Sea salt, if required and serve as desired.


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Prava Singh

A Mom, daughter, wife, sister, aunt and friend experiencing life through an evolutionary body with a revolutionary mind... A recent past former Type 2 insulin dependent and hypertensive walking time-bomb for 13.5 years, I have made positive lifestyle changes that has aided and abetted my health status for my overall betterment. Passionate about all things food, with a proud Indian heritage, I regularly blog my culinary attempts that have worked for me in my endeavours to break the shackles of food addictions and food slavery. Passionate about people too, my decision to share these endeavours is driven by informing others that a lifestyle change through food is indeed possible. I have indeed survived high school and survived life too in the most interesting and thought-provoking ways. Having lost over 50kgs of excess weight in just under a year, I have reclaimed my life and am thoroughly enjoying the journey.

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