Healthy Creamed Cauliflower Spinach | Nutrition Stripped
Eat Well Jun. 11. 2019

Creamy Cauliflower Spinach

Jun. 11. 2019
McKel Kooienga, MS, RDN, LDN

McKel Kooienga, MS, RDN, LDN

Founder of Nutrition Stripped® and the Mindful Nutrition Method™

Want a quick and simple side dish that is packed with healthy nutrients? Try this Creamy Cauliflower Spinach.

I grew up in the midwest and creamed spinach was a staple in our household — it was an easy way for my parents to try to get us to eat our vegetables yet I remember adding a lot of butter and cheese to it to get by, but hey, props to my parents trying their best!

Creamy Cauliflower Spinach

In theory, it’s a great idea especially when you realize how much spinach actually has to be cooked down in order to get just a small 1/2 cup of creamed spinach, it’s a lot. Therefore, spinach is a great side dish to add to any meal, adult or kid-alike, to boost the vitamin K, vitamin A, manganese, iron, calcium, fiber, and more.

Many of the recipes on Nutrition Stripped are inspired by my Midwest childhood, sustainability values from my husbands family (and Dutch foods), going out to eat, and exploring other dishes that I love and respect from other cultures. Yet I always try to put my own spin on them, whether that means saving time, making them more nutrient-dense, using them as inspiration, or making the recipes simple, all without sacrificing flavor.

For this dish, you’ll puree cauliflower and spinach together to get a deliciously creamy texture without having to use heavy cream and large portions of butter which are closer to the traditional creamed spinach recipe.

Vegetables Are Boring


We hear people (and clients) say the reason they don’t consume vegetables is that they’re boring or taste bland. My answer to that is they probably haven’t cooked them or seasoned them well enough! Vegetables are full of flavor and add a fantastic texture depending on the cooking and preparation method such as grating, slicing, and chopping. In addition to how you cook the vegetables and how you prepare them is how you season vegetables.

Something as simple as seasoning with sea salt, black pepper, fresh garlic, lemon, fresh or dried herbs can make the world of difference from a plain ole’ salad and one that is bursting with flavor. I promise, vegetables can be exciting and a part of every meal you can start getting excited about.

Not just a side dish

Is versatility what you’re after? Well, you’re in luck! This Creamy Cauliflower Spinach goes amazingly well with your favorite protein choice. Whether it’s chicken, tempeh or our favorite Crispy Tofu, just prepare however you like and combine, it’s that easy!



Cauliflower contains compounds that some studies have shown may provide protection against certain types of cancer. Cauliflower also contains antioxidants that may help reduce inflammation, provide cardiovascular benefits, improve digestive health (sulforaphane found in cauliflower helps protect the digestive lining and prevents bacterial overgrowth such as H. pylori.), and detoxification support (phase I and phase II).

Although cauliflower hasn’t been individually studied, diets containing cauliflower and other members cruciferous vegetable family have been studied most in relation to cancer protection. As with most fruits and vegetables, broccoli contains great amounts of fiber which help our digestive system moving, keeps us fuller for a longer period of time, and releases a steady flow of energy into our bodies.


The Recipe

Serves 6-8



1 pound spinach

1 small onion

3 cloves garlic

Juice from 1/2 a lemon

1/4 head of medium sized cauliflower, chopped

1 cup almond milk

1/2 tablespoon ground coriander

1 teaspoon cumin

1 tablespoon olive oil

salt and pepper to taste


Step 1

In a medium saucepan, add cauliflower and almond milk and cook over medium-low heat until cauliflower is tender about 8 minutes. Set aside.

Step 2

in a large dutch oven, heat olive oil over medium heat until shimmering. Add onions and cook until translucent, about 8 minutes. Add garlic, coriander, and cumin and cook until fragrant, about 30 seconds.

In batches, stir in spinach and cook until wilted and tender. Remove from heat.

Step 3

Add cauliflower mixture to a Vitamix blender and blend until smooth and creamy. Add spinach and blend until the desired consistency.

Pour contents of blender back into the Dutch oven and, simmer over medium-low heat until slightly reduced and creamy. Salt and pepper to taste.


Have Leftovers? Here’s What To Do With Them:

As always, store in an airtight glass container that we recommend from the NS Shop in the fridge for up to a week.

Can’t wait to see you try it!

Did you know that you can submit your own photo of whatever recipe you make from NS? Scroll down to the bottom right and you’ll see a section for you to show off your creations from home! Can’t wait to see how you make these and share your meal with me! Tag us on Instagram @nutritionstripped #nutritionstripped

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