Friday's Fixin's: Silver Lined Comfort Food


After this past month’s wonderful adventures and a very decadent Thanksgiving (think: Maggie’ Pineapple Casserole, I’m not surprised that I have packed on a few extra pounds. The only thing is that in this post-FBC period, yo-yo = no-no.

Weight gain post FBC can be a contributing factor to the dreaded “R” word (i.e., recurrence). It’s a bummer, but it’s true. So, who did I call? None other than my trusted registered dietitian extraordinaire, Rachel Beller, RD, MS.

Rachel told me that it is wise to jump on top of a gain of even a few pounds because even a few pounds makes a difference. No, I’m not freaked out that because I put on 5 lbs. my cancer is going to come back, but I do want to pay attention to it and make sure that I get back down to where I need to be.

So, Rachel suggested adding her Cauliflower Mash to my food repertoire (among a few other things that I’ll share with you in a subsequent post). This recipe is the ultimate comfort food, she said. I’m not a huge fan of cauliflower, but as is the case with other foods (e.g., pineapple, carrots), when it’s prepared in a special way then: YUMMA. That is certainly the case here.

Hope you enjoy this Silver Lined comfort food!

Beller Nutritional Institute

Cauliflower Mash

Makes 3 servings

58 calories  per serving (Silver Lining!)


  • Canola oil spray (expeller-pressed preferred)
  • 1 small onion, chopped
  • 1 head of cauliflower
  • 1 clove of garlic
  • 6 c. low- sodium vegetable or chicken broth  (For cooking purposes only)
  • Optional: Garlic powder, turmeric, salt & pepper to taste


  • Spray base of a large pot with canola oil.
  • Sauté one chopped onion and garlic for 2-4 minutes, then cover with lid & allow onion to “sweat” on low heat for 5-7 minutes. (Do not brown onion)
  • Add broth to pot and bring to boil.
  • Add chopped cauliflower.
  • Cook semi-covered, on low heat for 30 minutes.
  • Place cauliflower, onion, and garlic in blender without broth. Blend until smooth. Instead of a blender you can use a hand immersion blender
  • Add optional seasonings to taste.

Rachel’s Tip: Feel free to double or triple the recipe. You can discard the remaining low-sodium broth or simply toss in a bunch of veggies and you have yourself a super low-cal soup.

For more of Rachel’s expert tips, Like her Facebook page:

Green Eggs and Ham was the story of my life. I wouldn’t eat a thing when I was a kid, but Dr. Suess inspired me to try cauliflower.

– Jim Carrey

Leave a comment


  1. says

    Another recipe for cauliflower, is my cauliflower casserole-
    cream of mushroom soup
    italian bread crumbs
    hlf tsp salt hlf tsp garlic powder, 2 tsp of butter or margarine.
    Par boil cauliflower
    drain, put in casserole dish add one can of mushroom soup,spread it over cauliflower,
    sprinkle salt over top, add bread crumbs,sprinkle heavily over soup to coat evenly
    add garlic, allso put in a couple of tsp of butter or margarine on top of casserole with a teaspoon drop
    bake at 350 convectional oven for 35 minutes.I hope some one tries this ,and lets me know if I am a winner
    This is a great site to relate to my FBC PALS, ALL THE BEST .