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The Creamy Cauliflower Millet Mash That I Live On!

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This is my last Winter recipe for those of you in Australia, before I head back to enjoy the American Summer and all things raw! But it is really cold here in Melbourne and my body is crying out for something warm. Whenever I need a nourishing, strengthening recipe I look no further than my friend, Tony Chiodo. I got this fantastic cauliflower mash recipe about ten years ago when I took a series of macrobiotic cooking classes with Tony in Australia, and I have been chowing down with gratitude ever since. Tony’s gentle, laid back approach to cooking, and his philosophy of love and sharing really appealed to me. I quickly became a “Tony groupie”, attending all of his classes, and assisting him on several occasions. His knowledge and passion for natural ingredients continues to be an inspiration to me, and I am so grateful to have him as a friend and mentor.

So who is this fabulous Tony Chiodo?

I have had numerous emails from curious readers who have googled Tony wanting to know more. Tony trained as a macrobiotic teacher at the world famous Kushi Institute in Boston, studied Ayurveda and Yoga in India. He has also studied Steiner techniques and has cooked in some of the best restaurants in Italy and some of my favorite restaurants in Melbourne. If you live in Melbourne you are in luck! Tony gives regular classes. Go see him in action. Alternatively, check out his incredible recipes on his website Eating Well Daily and in some of Australia’s top magazines such as Vogue Entertaining and Travel, and Australian Gourmet Traveller. Make sure you grab a copy of his cookbook, Eating Well. His amazing new book is about to be released this July 2010.

This dish – otherwise known as “macrobiotic mashed potatoes” is a scrumptious, filling, strengthening dish that is a wonderful satisfying substitute for those of us not eating night shades. It is incredibly easy to prepare and really versatile. You won’t believe cauliflower can taste this good! You can eat a bowl of this on its own with some sea vegetables. It makes a glorious accompaniment to other vegetable dishes; or makes a delicious porridge with some sweetener. I also like to mound it up on a piece of gluten free ciabatta bread. Yum!

The secret star of this recipe is the millet. It is one of the least allergenic grains and is very strengthening for the digestive system. It is alkalizing, and does not feed yeast and fungus. It is one of the four “grains” allowed on the Body Ecology Diet. According to Donna Gates, millet acts as a prebiotic, and feeds beneficial bacteria in the body; it hydrates the colon, assisting with healthy elimination; and boosts serotonin levels, fat metabolism, tissue repair and energy. Millet is particularly good in the colder months; as it is very warming and soothing.

This is one of those wonderful recipes for those of you looking for fantastic body ecology recipes. In fact, Body Ecology have their own version of this recipe on their website. But Tony will always get the credit for this one! Besides, I think his version is a lot more tasty. If you are following Body Ecology stage one - just don’t stir through the Tahini at the end. I have listed this as optional. You don’t really need it. But it adds an incredible depth of flavour and creaminess if you can. You could be really decadent and stir through raw almond butter. But I always return to hulled tahini which is a lot milder, and lets the cauliflowers bloom.

Another tip: start with the minimum amount of water (about 4 cups) and stir regularly until the water has been totally absorbed. The millet and cauliflower will probably not be cooked through, so just add in a little bit of water or stock gradually, stirring regularly, in order to achieve the creamiest consistency. During this end stage of cooking the cauliflower mash mixture should be thick and will cook slowly like mashed potatoes. Just mash with a potato masher to break it all down. The mixture will gradually get creamier and thicker. Then once the millet mash is done you can use a stick blender to stir through the tahini. Or just keep using a potato masher. If you add too much water at the beginning you will get a very watery diluted product that is not nearly as wonderful! “Stir with love” (as Tony would say) and you will reap the rewards. 

Thank you so much Tony, for all that you have given to me. I love you!

Creamy Vegan Cauliflower Millet Mash

The Creamy Cauliflower Millet Mash That I Live On!

  • 1 tablespoon cold pressed extra virgin olive oil or coconut oil
  • 4 cloves of fresh garlic chopped finely
  • 2 cups or 2 medium onions chopped finely
  • 4 cups or 1 medium head of cauliflower
  • 1 cup hulled millet (washed and drained)
  • 4-5 cups of vegetable stock (I use Massel)
  • 1/2 teaspoon Celtic sea salt, plus more to taste
  • 1/2 cup continental parsley for serving
  • 2 tablespoons hulled tahini for serving (optional)
  1. Sautee onions, garlic and sea salt in a little olive oil or coconut oil.
  2. Add in millet and coat with onion mixture. Add in cauliflower and combine thoroughly.
  3. Add in vegetable stock, bring to the boil and then simmer for about 40 minutes or until cauliflower and millet is cooked through.
  4. If the millet and cauliflower is not cooked through once all of the water has been absorbed, just keep adding a little bit of water and stirring until absorbed and then repeat this process until cooked through and really creamy.
  5. Mash with a potato masher or a stick blender.
  6. You can stir through some tahini, cashew butter or macadamia butter to get them really creamy.
  7. Stir through finely chopped parsley for a bit of color before serving. 

Tip: the best way to clean your blender

After blending up something sticky, gooey or smelly, just place a few drops of soap in the carriage with some warm water and blend on high until all of the congealed food slips away from the blades and sides. Then repeat this process. Then rinse with water and presto! Clean carriage. 
If you have smells or stains repeat this process with some bicarbonate of soda or lemon juice and water. 
Check out the video on A No Hassle Way To Clean Your Blender that I did as part of the Chow Tips Series.

Perfect little addition to my daughter’s meals…... she just loves it.


Yes! This is a fantastic dish for children!
SO glad you are all enjoying it :)

This is a family favourite. It is really good on toast.


Yes! This IS fantastic on toast!

This was lovely. Thank you for posting. Your site is very helpful, i love the blogs. I love your passion for food.


Oh, thankyou so much for those kind words.
It is easy to be passionate about food isn’t it! LOL!

Being an Aussie guy, i love my meat and potatoes, I was def skeptical about this recipe but wanted to try it. I would never have thought that anything could stray me away from my old faithful mash potatoes, but this was surprisingly good! You may have a convert on your hands! Shhh don’t tell the wife!


Yes! This is a much more nutritious alternative to mashed potato. I just cannot get enough of this simple recipe!

Thanks for the introduction to Millet too! Like cous cous with out the gluten. :-)


Yes! Millet is a FANTASTIC gluten free grain…and it is FULL of protein!

Great recipe! Thanks :-)


Thanks! Glad you enjoyed it :)

All you other pigs out there! Take note. This was a very moorish addition to the dinner table the other night. It doesn’t fill you up as much as traditional potato mash and i am guessing a hell of a lot better for you. Try it, you won’t be let down at all.


Thanks for the glowing review Tommy!
Glad you enjoyed it :)

Seriously delicious!! And very easy to make!


Thanks Ninon!
So glad you enjoyed this.

This dish is so comforting and delicious.
I ate it the next day for breakfast with some steamed vegetables and miso soup.


Yes! I often eat this for breakfast with some vegetables!

LOL! I am glad you are all enjoying this.
I LOVE this recipe and LOVE all of your hilarious comments :) Thanks for the support.
I really appreciate it. Oink Oink!


Another great version of cauliflower mash!  Love this one because the millet makes it into a completely full and perfectly food combined meal.  And who says eating clean means you have to say goodbye to comfort foods?!


Yes! I agree completely!
LOVE LOVE LOVE this dish.
It is so filling and strengthening.

Is millet in the quinoa family? I had a bad reaction to quinoa the time I tried it so I worry about new grains.  This recipe sounds really good!  I’m going to try it next week.  I’ve been trying new vegan recipes on my days off.


Toni, millet is a different whole grain from quinoa. But, I understand your trepidation after having a bad reaction. I think you will really enjoy this recipe. Perhaps start by trying just a little bit to be sure.

Ok!  I’ll try this one tomorrow!  Looks fantastic!  :)

Great! I can’t wait to hear what you think :)

OMG!  This was soooo good!  Thank you for these wonderful recipes!  I don’t even miss meat!!  :)

Oh. I am SO pleased you enjoyed this recipe Toni. I LOVE it, and have been making it for literally decades. It is just a winner. Thanks for taking the time to come back and share your experience. You are the best :)


I made this last night for my family we were 6 around the table. We were all pretty impressed. I am 44 years old and have never eaten cauliflower up until yesterday! I debated on using double the recipe amounts because we were 6 but the recipe as written was perfect with leftovers for tonight. We used low sodium, organic chicken stock because I didn’t have what the recipe called for and I steamed it all together in my rice cooker before the mash. Thank you so much for sharing.


Oh Roseann! I am so thrilled that this was your introduction to cauliflower. I have honestly been making this recipe for 20 years and it never gets old. If you’re game, try the cauliflower soup on the site. It is still my most requested recipe. My friends absolutely swoon over it. Super easy too.

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