[dropcap]T[/dropcap]he fall has set in! This means it’s time for candlelight and vegan, lactose- and potato-free mashed potato dishes …

 A lot of mashed potato

During the fall and winter, in the Netherlands we like to eat mashed potato dishes a lot. Most of these dishes are based on the same principle: the ingredients consist of potatoes mashed with butter and milk, meat like smoked sausage and vegetables, mostly cabbages. Mashed potatoes form the base of this dish.

My lactose free variation

Here’s a recipe that closely resembles the traditional potato mash. The difference is that my recipe doesn’t use any potato, milk or butter, but uses vegetables and lactose-free yogurt instead. You won’t notice any difference with the typical potato mash you’re used to though! Since I limit my meat intake, I have also substituted meat for fish, but you can choose to leave out the fish and add more nuts or beans.

Low cal, low carb

The advantage of substituting potatoes for vegetables is that this recipe is a lot lower in calories, carbohydrates and starch (a blood sugar level raiser). While it is important to take in enough calories and the right carbs and starches, keeping an eye on your intake is important as well, while eating too many of them (whether it’s slow/fast carbs, resistant or high/low glycemic index starches) in combination with a lack of exercise  will eventually make you store fat. To prevent this, firts of all, I  limit starches, only eat slow carbs and I never (at least, I try) eat more cal’s than I burn. Second, I limit my intake on workout-free rest days, by reducing my carb, starch and cal intake at dinner.


Moreover, substituting milk and butter for dairy-free yogurt, makes this dish a perfect mashed potato substitute for vegans and lactose-intolerants.

  Rosemary potato mash without potatoes




Total time: 23 minutes

Prep: 15 minutes

Cook: 8 minutes


Kitchen aid: cooking pan, blender.


Ingredients for 4 servings

  • 1 caulliflower, cut into florets
  • 2.5 ounce/75 grams soy or almond yoghurt
  • 0.5 tbs coconut oil
  • 0.5 tsp black pepper
  • 1 tsp freshly minced rosemary leaves
  • Pinch of fine raw Himalayan pink seasalt (rich in minerals and trace elements, unlike regular salt)
  • 24 raw unsalted pecan halves
  • 4 edable flowers (I used the calendula/marigold flower – a powerful acné solver – of which only the leafs are edable)



1. Steam the cauliflower for 8 minutes in an undeep layer of water in a large cooking pan.

2. Strain cauliflower and put in the blender with the yogurt, pepper, rosemary (keep a little bit of rosemary apart for the seasoning) and salt. Slowly add the yogurt  until the mash gets its desired thickness.

3. Season with the remaining rosemary and garnish with pecans and an eatable flower.

Serve with grilled salmon and green peas.



Nutritional value cauliflower mash per serving (with soy yogurt used, salmon and peas not counted in):

Kcal  206  Fiber  5.4  Protein  8.2  Carbs 14.7  Fat  12


Convert your cooking measurements here!


About Author

Hey! I'm Angela; a 30-something mommy and a now REAL #fitchick, digi nerd, photo & film shooter hobbyist, MSc specialized in Health Education, marketingspecialist and an international fashion model for 20 years. I've worked for eg. Viktor & Rolf, Nivea, Escada, Elle, Vogue and Glamour.

I write about everything that I find worth sharing. Go ahead an take a look around. Don't hesitate to share your thought sor opinions. Enjoy!

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