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Spiced Cauliflower Steaks, Toasted Nuts and Lower GI Potato Mash

Spiced Cauliflower Steaks, Toasted Nuts and Potato Mash

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15 minutes
35 minutes


Spiced Cauliflower Steaks

  • 1 cauliflower
  • 3 tbsp extra Virgin Olive Oil
  • 1 garlic to make garlic oil
  • fresh flat-leaf parsley finely chopped
  • 2x ¼ tsp ground paprika
  • 110 g nut and seed mix pine nuts, sunflower seeds, pepitas
  • sea salt and ground black pepper pinch

Creamy low GI Mash

  • 6 lower GI potatoes
  • cauliflower
  • ¼ cup light sour cream
  • ⅓ - ½ cup reduced fat milk
  • 1 tbsp butter
  • sea salt and ground black pepper
  • 1 tbsp fresh chives chopped
  • pomegranate seeds Optional extra


  • Pre-heat oven to 180°C (350°F) and prepare a baking tray with parchment paper.

For the cauliflower steaks

  • Cut off the bottom of the cauliflower at the stem end, creating a flat base. Stand the cauliflower up on a cutting board. Using a large, sharp knife cut down the centre of the cauliflower head and then from the middle cut 2 very thick (2.5/3cm) slices, one from each side.
  • Reserve the remaining florets from the edges for the mash.
  • In a small bowl, stir together the olive oil, garlic, salt and pepper.
  • Place the cauliflower on a tray and sprinkle with ¼ tsp of paprika and the oil mixture. After 10 minutes, turn the cauliflower and sprinkle with the other ¼ tsp of paprika, cook for an additional 10-15 minutes, until the cauliflower is tender.
  • While the cauliflower is baking, also toast your nut and seed mixture until golden (keep an eye on it!).

For the Creamy Mash

  • Peel potatoes and cut into quarters. Put potatoes in a pot and enough water to cover. Bring to the boil.
  • Cover and reduce heat. Simmer for 15 minutes or until potatoes are tender.
  • Drain and return potatoes and cauliflower to the pot. Add sour cream, butter substitute and 1/3 of the milk. Using a masher, mash until smooth. (Note: if too thick, use some milk to thin out the mash to make a smooth puree).
  • Finish with a stick blender if you want it super smooth.
  • Sprinkle with chopped chives.


  • Remove cauliflower from the oven, and place on a bed of creamy mash. Sprinkle with the parsley, and toasted seed mix and a drizzle of olive oil. Serve immediately. For some green and red Christmas colour with the parsely, add pomegranate.


The trick to cauliflower steaks that don’t fall apart is to make sure that each steak
has some of the stalk attached. You can get two thick steaks out of one medium

Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as required. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for personalises advice.

Nutritional information (per serve)

Carbohydrates: 33g | Fat: 23g | Saturated Fat: 5g | Sodium: 63mg | Potassium: 1177mg | Fiber: 6.5g | Sugar: 3.8g
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Swap It

A low GI diet focuses on the quality of carbohydrates you eat. Good carbohydrates (or low GI carbohydrates) are more slowly digested helping keep your blood sugars stable, whereas bad carbohydrates cause your blood glucose levels to peak and crash. Want to know which carbohydrates are best for you? Try our swap it tool!

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