Christmas day calls for mash potato! But why not use this holiday season to introduce my mash-tastic Garlic and Rosemary Cauliflower or Spiced-Chilli Sweet potato to friends and family! Cauliflower is a great substitute for starchy sides. It turns our fluffy like regular potato mash and taste like it to! traditional sweet potato also makes a great mash, both of these vegetables carry a great nutrient profile;

Sweet Potato– Contains almost twice the fibre as any other type of potato, and gives a “slow burning” quality which means their caloric energy is used more slowly and efficiently than low-fibre carbohydrates. They also contain large amounts of vitamin B6, this vitamin is crucial for break down of homocysteine ( contributes to hardening of the arteries and blood vessels). Sweet potatoes are rich in beta-carotene which is a potent antioxidant.

Cauliflower– Just like sweet potatoes cauliflower carries an array of antioxidants being a good source for vitamin C and manganese. Cauliflower also contains high amounts of vitamin K and omega-3 fatty acids which help decrease inflammation. Digestive and cardiovascular benefits are also seen in cauliflower.

Spiced-Chilli Sweet Potato Mash (serves 8)

What you need…

  • 4 large Sweet Potatoes
  • ½ cup fresh orange juice
  • 2 tsp orange zest
  • 2 tsp ground cinnamon
  • 2 tsp chilli powder

What to do…

  •  Boil or bake the sweet potatoes until tender ( ready to mash )
  • Combine the orange juice, zest, cinnamon and chilli powder.
  • Mash the sweet potatoes and slowly add juice mixture.
  • For smooth creamy mash process in a blender or use hand bar mix

Garlic and Rosemary Cauliflower Mash (Serves 8)

What you need…

  • 1 head of cauliflower
  • ¼ cup of extra virgin olive oil
  • 1 garlic clove
  • 1 tsp dried rosemary
  • Sprig of fresh rosemary
  • Salt and Pepper to taste

What to do…

  • Steam cauliflower with the garlic clove for 15-20 minutes until cooked enough that it can be punctured with a fork
  • Let cauliflower cool for a few moments before transferring to food processor
  • Add olive oil, dried rosemary, salt and pepper.
  • Process until you reach your desired consistency



Is that simple, or what! This is definitely on my menu for Christmas day lunch this year!  We are nearly at the end of My 10 Days till Christmas – Stay Tuned

Eat Healthy, Live Happy & Get Fit

xo j xo