Butternut and cauliflower mash

Remember that although butternut contains carbohydrates, it is a better choice than potatoes. Cauliflower adds bulk to this side dish.

Ready in

45 mins

Serving size

Serves 4


  • 500 g butternut, peeled and cubed
  • 200 g cauliflower, cut into florets
  • ½ tsp (2,5 ml) salt
  • 1 tsp (5 ml) dried thyme or 1 tbsp (15 ml) fresh thyme
  • pinch of ground nutmeg or mixed spice
  • 2 tsp (10 ml) olive or canola oil
  • lemon juice and black pepper to taste
  • 2 tbsp (30 ml) chopped fresh parsley or thyme


  1. Place butternut, cauliflower, salt and thyme in a pot with 300 ml water. Bring to the boil, reduce the heat and simmer with a lid for 20 minutes or until butternut and cauliflower is just soft enough to mash.
  2. Drain, but keep some of the liquid. Place back on the stove and simmer for a few minutes to cook out any excess water.
  3. Mash with a potato masher until smooth and stir in nutmeg or mixed spice, oil, lemon juice and pepper. Add some of the retained liquid, if necessary. Stir in fresh herbs and serve immediately.
  4. Serve as a healthy substitute for mashed potatoes with a meal of your choice. Fill your plate with any green veggies and maybe another small portion of starch, if preferred. A salad or fruit is another delicious way to fill your plate.


1. Substitute butternut for more cauliflower and follow the recipe as above for a cauliflower mash. Alternatively substitute the butternut for 2 tins butter beans, drained, and simmer with the cauliflower.

Veggie mash 3 ways

Nutritional information per portion


456 kJ


2,9 g


2,5 g


15,2 g


0,5 g

This recipe is from Cooking from the heart, 3rd edition: Diabetes

Download the recipe book

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