Recipe of the Month

April 2016: Slow-Cooker Cauliflower Mash

Creamy-Whipped-Cauliflower-Mash-two-caulisSlow-cookers make cooking so easy because all you have to do is combine the ingredients and let them cook for a few hours. This tasty mash lets the flavors of cauliflower, diced tomatoes, onion, garlic and Italian seasonings meld together for 3.5 hours, leaving you with a warm, delicious bowl of goodness. The consistency of the mashed florets mimic a light meat sauce, making you feel like you’re eating a hearty bowl of spaghetti, for half the calories!


  • 1 head cauliflower, cut into florets
  • 3/4 red onion, diced
  • 2 garlic cloves, minced
  • 3 teaspoon Italian seasoning
  • 2, 14oz cans (or 1, 28oz) diced tomatoes
  • 1/2 cup veggie or chicken broth
  • 1/4 teaspoon red pepper flakes
  • Salt and black pepper


  1. Add all ingredients to crockpot and cook on high for 3.5 hours.
  2. When done, mash cauliflower with potato masher until florets break up.
  3. Serve as is or over pasta or spiralized zucchini noodles.