Affordable, tasty recipes for the whole family – to sustain your energy and suitable for those with diabetes.

Butternut and cauliflower mash

Serves 4

Ready in 45 minutes

Carb key: less than 30 g carbs per portion

Starchy side dish

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


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.

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.

Nutritional information

Energy 456 kJ

Protein 2,9 g

Fat 2,5 g

Carbohydrates 15,2 g

Salt 0,5 g

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