A healthy alternative to traditional mashed potatoes to enjoy during your family feasts or any time of year. 

Prep Time: 5 min
Cook Time: 20-30 min
Total Time: 25-50 min
Yield: 6 Servings


  • 1 cup cooked cauliflower
  • 1 cup cooked parsnip, peeled and shredded
  • 1/2 cup cashews, soaked
  • 1/4 cup water
  • 1/4 cup chopped chives (reserve 1 teaspoon for garnish)
  • 2 clove garlic clove, minced
  • 1 Tablespoon onion powder
  • 1 tablespoon miso
  • juice of one half lemon
  • 1 teaspoon sea salt, or to tase
  • pinch of pepper 
  • pinch of nutmeg


    1. Bake, roast, or steam cauliflower and parsnips until softened
    2. Place cauliflower and parsnips into food processor. Add lemon juice and water 1 TB at a time, between blending to create creamy consistency
    3. Remove the mixture from the processor and place in large serving bowl
    4. Garnish with 1 teaspoon chives

    Nutrition Facts: Three florets of  cauliflower a day will provide you with 67% of your daily vitamin C requirement. Parsnips are a good source of fiber, folate, magnesium, potassium, Vitamins C and E, calcium, iron (immune function), thiamin, riboflavin, niacin, and B6. Its color is a clue to the fact that it does not contain any beta-carotene. Garlic detoxifies carcinogens, and both garlic and onions suppress cancer agents suppress cancer agents and boost immunity. Lemons are high in vitamin C and since free radicals can damage blood vessels and can change cholesterol to make it more likely to build up in artery walls, vitamin C can be helpful for preventing the development and progression of atherosclerosis and diabetic heart disease.