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Creamy Raw Food Mash Recipe (Cashew and Cauliflower Puree)

Sonia Fuller, Content Writer

Written by Sonia Fuller, Content Writer. Updated on March 12, 2023.

This cashew and cauliflower puree is a must-try if you’re looking for a tasty and nourishing raw vegan side dish.

You can whip up a creamy and flavorful dish that pairs well with different main courses with just a few simple ingredients and a blender or food processor.

Best part?

It’s also very healthy!

To make this recipe, you will need a cauliflower, cashews, olive oil, nutritional yeast, lemon juice, garlic, herbs and spices to taste, and maple syrup.

If you avoid eating maple syrup, you can use another sweetener such as agave nectar, molasses, or date syrup. If you’re eating honey, manuka or another type of honey might also be an option for you.

You can enjoy this raw vegan cashew and cauliflower puree in many different ways. You can serve it as a side dish with grilled vegetables or use it as a base for a creamy raw vegan soup.

It’s also delicious when served as a topping for baked sweet potatoes or a dip for raw vegetables.

How to Make Creamy Raw Food Mash?


  • 1 head of cauliflower, chopped
  • 1 cup cashews, soaked
  • ¾ cup warm water
  • ¼ cup olive oil
  • 4 tbsp nutritional yeast
  • 3 tbsp maple syrup or similar sweetener
  • 2 tbsp lemon juice
  • 2 cloves garlic, minced
  • 1 tsp paprika
  • salt and pepper to taste


As I mentioned before, this is a super simple recipe, requiring just a few simple steps.

First, blend the cashews and water in a blender or food processor until you have a creamy paste.

Then, add the remaining ingredients to the blender and blend until everything is smooth and well combined.

The Final Word

This is a perfect recipe because it thick three important boxes for me:

  1. It’s delicious
  2. It’s quick and easy to make
  3. It’s very healthy

Cauliflower is a highly nutritious vegetable with vitamins and minerals, including vitamins C, K, and folate. It is also a good source of antioxidants.

Cashews are a good source of heart-healthy monounsaturated fats and a range of essential minerals, including copper, zinc, and magnesium. They are also a good source of plant-based protein, making them a great option for vegans and vegetarians.

This recipe’s combination of cauliflower and cashews creates a creamy and satisfying puree packed with nutrients.

Adding nutritional yeast, which is high in B vitamins, adds an extra boost of nourishment. Many nutritional yeast products are also a source of vitamin B-12, a crucial vitamin for people on a vegan diet.

Using raw, plant-based ingredients in this recipe makes it naturally low in calories and free from cholesterol. This makes it a great option for those looking to maintain a healthy weight or lower their risk of heart disease.

And you can have all these benefits in 15 minutes of preparation!

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