Mash 'N' Gravy




Preparation time: 45 min



This recipe was created by Joni Condos of Opti Cook. Note: OPTIFAST licenses a selection of Opti Cook recipes and does not endorse or hold any further association with Opti Cook or its website content.

Ingredients (serves 5)


  • ½ tbsp olive oil
  • 1 brown onion, roughly chopped
  • ½ stick celery, sliced into crescents
  • ½ tsp dried thyme
  • ½ tsp Gluten-free Worcestershire sauce (or another Vegan alternative)
  • ½ tbsp BBQ sauce (or other low cal & sugar-free BBQ sauce)
  • 1 drop of sesame oil
  • 1 tsp Massel (Vegan) chicken stock powder 
  • ¼ tsp onion powder
  • ¼ tsp garlic powder
  • ½ tsp dried oregano
  • ½ tsp smoked paprika
  • ¼  tsp ground sage


  • 600 grams cauliflower (1 large one), roughly cut into florets leaving the stem on
  • 2 tsp chicken stock powder (I use the Massel vegan one)
  • 2 cups boiling water
  • 1 tsp olive oil


  1. Start by preparing the gravy. Firstly heat a small saucepan over medium heat. Add oil, onions, celery and thyme. Cook for approx. 10 mins until nicely dark brown.
  2. Whilst the onions, celery, and time are cooking, in a large bowl, add the cauliflower, the stock powder and boiling water. Mix. Cover with cling wrap. Cook in microwave approx 15 mins until nice and soft and falling apart. (You can also do this in a saucepan if you don't want to use the microwave).
  3. While the cauliflower is cooking, add the rest of the gravy ingredients to the saucepan and cook while stirring for a few minutes. Add three cups of water. Cook for 15 mins until it has reduced to two cups approximately. Blitz in a blender or using a stick blender. Season with salt & cracked black pepper.
  4. Drain the cauliflower well in a colander. Get a large tea towel and tip cauliflower into the middle of it. With kitchen gloves on, grab all four corners and wring the cauliflower out over the sink until much of the water has come out. Return to the bowl and blitz until really smooth and creamy; it should not be watery but a solid, sticky mash.
  5. Add olive oil and blitz again for a few minutes. This emulsifying action gives it a super creamy result, much like using butter & milk.
  6. Season the mash well with salt and cracked black pepper.
  7.  Serve gravy over the mash.


  • Excellent gravy for serving with basic vegetables.
  • Freezes very well, especially in an ice cube tray for a quick single-serve.
  • You can add any number of yummy things to the mash, all types of spice mixes, crispy fried onions, mustard, tomato or BBQ sauce.
  • The mash also freezes really well in portions; I just recommend re blitzing it once defrosted as it can separate a little and go watery but comes back together after a quick blitz.