I’d describe my diet as 95% plant based. After a lifetime of eating meat I decided to go pretty much vegetarian a few years ago. Surprisingly I found the transition so much easier than expected. Honestly I did. After a while I simply didn’t miss eating meat. I quickly found inventive ways to make ‘meat feast’ occasions equally delicious without meat. Take for example my Christmas Day Mushroom Roast.
Having said this my diet is 95% plant based and ‘pretty much’ vegetarian because there are two non-veggie things I eat. Purely for their nutritional value – because they bring essential nutrients that are really tough to get elsewhere:
- Wild oily fish – sardines, anchovies, mackerel and red salmon – for their health boosting omega 3 fatty acids
- Grass fed bone broth – for its collagen forming amino acids and ability to turbo charge gut health/healing
Now you’re likely thinking – but this post is for mash? Mash is only ever vegetarian? Usually it is. But here I’ve added a twist to include bone broth. So I guess you could call it ‘Bone Broth Infused Cauliflower Mash’. Strictly vegan or vegetarian? Don’t stop reading here – simply substitute the bone broth with water…..
Bone Broth Infused Cauliflower Mash
Ingredients:
- 1 whole medium head of cauliflower
- 300g pumpkin or butternut squash
- 1 onion
- 2-3 cloves garlic
- 2 tsp Meadow & Marrow bone
- 1 tbsp grass-fed butter (or coconut oil)
- 1 tsp salt
- 1 tbsp cumin
- 1 tbsp smoky paprika
- 1 tsp ground coriander
- ½ tsp nutmeg and/or cinnamon
- ½ tsp ground black pepper
- 1 tbsp lemon juice
- Fresh parsley (to serve)
Method:
- Pre-heat the oven to 180C and melt the butter (or oil) in a large ovenproof baking dish.
- Chop the cauliflower into small florets and dice the pumpkin (skin removed).
- Crush the garlic and slice the onion.
- Add everything into the baking dish alongside all of the spices and salt & pepper.
- Mix everything thoroughly to combine and pour over the lemon juice.
- Stir the bone broth into 1 cup of boiling water and then pour over the vegetables.
- Cook for 40 minutes or until the cauliflower and pumpkin are soft.
- Remove from the oven, allow to cool slightly and then mash with a hand blender.
- Add more water (and more butter if you like) to achieve the desired consistency.
- Top with fresh parsley to serve.
Tips:
- If you like your mash spicy you can also add a sprinkle of chilli powder into the spice mix.
- This mash would also work well with just cauliflower or pumpkin – both aren’t essential.
- You could easily turn this into a soup by adding more water and/or bone broth.
More about Bone Broth
I’d like to say here that I make all of my own bone broth. Don’t get me wrong – it is something I have dabbled in, but quiet frankly it requires a whole lot of cooking time and effort. It’s one of the few things that I happily outsource to the professionals. The broth I used came thanks to a lovely Aussie company that’s leading the way in bone broth – Meadow and Marrow.
They kindly sent me a jar of their nutrient dense bone broth to experiment with. Their broth is made with only top notch beef- they source only 100% Australian grass-fed (and finished) pasture raised, hormone and antibiotic free cattle from farmers they trust. If you’re looking for a convenient and affordable bone broth solution then they don’t come much better than Meadow and Marrow!
Feast Wisely 
Of course it’s a big fat yum from me, although I would substitute the bone broth 🙂
Thanks Elaine and of course – it’s super tasty without the broth thanks to the spices!
😃
This is really lovely. Especially love the seasoning. I’ve never eaten much meat. It doesn’t agree with me as much as enjoying avocados. But I also don’t want to restrict myself with a label, because the way my brain works I’d be immediately craving a steak!
I agree with you Chef Mimi – that’s why I’ve stayed a little flexible with my label – if I really want something I’ll have it – and avocados all the way for me too!
Great idea, to combine other vegetables with the cauliflower. Way more delicious and nutritious!
Thanks Ronit – I live cauliflower but it can taste a little plain all on its own – just a little pumpkin or sweet potato makes a huge difference!
So true!
Laura, I am so excited by this recipe. I absolutely adore mashed potato but see it more as a treat and are constantly looking for tasty alternatives. This would be perfect! Cauliflower is one of my favourite vegetables and what a great way to use it. Definitely trying this one. And is it okay to say from a non-vegetarian that this would pair beautifully with lamb?!
Thanks Tracey – so glad you like it and of course lamb would pair perfectly with this too – especially coupled with perhaps some hummus and pita bread!
Now I know what’s on the menu this week! My hubby will love it.
I love that the way your mash looks!! And those spices sound perfect with cauliflower and pumpkin!
Thank you Mollie 🙂
I love the spices and would never have thought of mixing cauliflower and pumpkin. I will absolutely give it a go!
I did think about giving up meat but in the end I decided to eat less both fish and meat and buy organic and free range instead. It makes a world of difference and there is always more veg than anything else on my plate.
The wild oily fish makes sense and the bone broth concentrate sounds interesting, I will have a look for it here 🙂
Hi Petra – I totally agree eating less and choosing organic and free range is a massive step in the direction – and that’s certainly what I did too. And also portion size is key – where I used to go wrong was simply going for more than a palm full….but your creations always seem to hero quality and delicate-ness over quantity!
hi Laura
My husband is a massive eater so I try to portion it out with various luck ha ha but I totally agree! Thank you for your always so lovely comments 🙂 xx
Such a great idea. I didn’t imagine that pumpkin and cauliflower are a great combination. Thumbs up to this.
Thanks – appreciate your kind words!