Recipe: Cauliflower Mash and Portobello Steak

The first part of this vegetarian recipe (cauliflower mash) was inspired by something my sister made for my grandfather when he was in the hospital and could not eat solid food.  After tweaking a few ingredients, I came up with this healthier mashed potato substitute that even tricked my friend Kristina, a self-proclaimed potato connoisseur.  The second part to this meal (marinated Portobello mushroom steak) adds a meaty texture while still keeping the whole meal vegetarian.  Read on to test it out!

Ingredients (Serves 2):
  • 1 small head of cauliflower
  • 2 tbsp goat cheese (herbed)
  • ¼ - ½ cup vegetable broth or water
  • 1 tsp dried basil
  • 1 tsp dried oregano
  • 1 clove garlic (chopped)
  • ½ tbsp. coconut oil
  • 3 large Portobello mushrooms
  • ¼ cup balsamic vinegar
  • 2 tbsp whole grain mustard
  • Salt and pepper to taste

Cauliflower Mash:
  • Chop and steam cauliflower until soft (~10 min).
  • Once soft, place in blender or food processor with vegetable broth (or water), goat cheese, garlic, basil, oregano, salt, and pepper.
  • Blend until smooth.  Add more goat cheese if you want it creamier!

Portobello Mushroom Steak:
  • Put balsamic vinegar, mustard, salt, and pepper into a bowl and mix with a fork.
  • Coat each Portobello with the marinade (both sides).
  • Heat up a pan on medium with coconut oil.
  • Cook Portobellos for 2-3 minutes on each side (flip once).

Remove from heat, slice (3/4 inch thick) and serve on top of cauliflower mash.


All the best,

Photo from

Dr. Cho, ND is a naturopathic doctor based in Pickering, Ontario and Richmond Hill, Ontario.  She maintains a private practice focused in pain management and sports nutrition, in addition to a general family practice at Durham Natural Health Centre.  To learn more about Dr. Cho, book a complimentary 15 minute consult by clicking here.  Not in the Durham Region?  Contact her through to learn about more options.


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