Your whole food, plant-based life.

Marinated Mushrooms and Cauliflower Mash

What is the raw foodists answer to steak and potatoes? Marinated portobello mushrooms and rosemary cauliflower “mashed potatoes”. There are quite a few recipes out there but this one comes right from the Kitchen at Rawmazing with my special signature. A little time in the dehydrator deepens the flavor of the cauliflower. Combined with a few pine nuts and rosemary, a gourmet dish is created that even the fussiest eaters will love.



My favorite marinade for mushrooms is a simple combination of Namu Shoyu, Oil and a little agave. It is simple and flavorful. My biggest problem is trying not to eat all the mushrooms before the photo shoot is over! As an interesting coincidence, my friend, Gena from Choosing Raw posted a different version  just the other day. You can see hers here: Choosing Raw

Marinated Mushrooms and Mashed Rosemary Cauliflower



  • 3 Large Portobello Mushrooms, Sliced 1/3″ thick.
  • 1/3 cup Olive Oil
  • 1/3 cup Nama Shoyu
  • 1 tablespoon Agave¬†(or liquid sweetener of your choice)
  1. Mix marinade ingredients, pour over mushrooms and marinate for at least 4 hours. I like to do this the night before and leave them in the fridge. You will need to occasionally stir them.


  • Cauliflower
  • 1 Large Head Cauliflower
  • Olive Oil
  • Salt
  • Pepper
  • 1/3 cup Pine Nuts
  • 1 teaspoon Rosemary (coarsely chopped)
  • 1 tablespoon Olive Oil
  • 2 tablespoons¬†Filtered Water
  1. Cut all florets off of the main stem. Thinly slice.
  2. Place slices and any extra pieces in bowl. Sprinkle with oil, salt and pepper. Toss.
  3. Place on two non-stick dehydrator sheets and spread so there is just one layer of cauliflower. Dehydrate at 116 for 2 hours.
  4. Place in food processor along with pine nuts, oil and water. Process until pureed. Add rosemary and blend. Salt and pepper to taste.

Chef’s Note: I love to warm this up in the dehydrator before serving.

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  1. Julie wrote on March 5, 2014

    I have enjoyed many of your recipes. My husband started sharing them on facebook, and I was fascinated that he would be interested as he has very “rigid” food preferences in general. My only “complaint” is that he wants the “numbers” for any foods I serve him, and you never publish nutrition data with your recipes. I have worked out a few of them myself, but find myself pressed to find the extra time, and I would REALLY love that extra info!

  2. SARAH wrote on June 6, 2013

    Thanks for posting this. It looks amazing. I don’t have a dehydrator or a food processor, but this sounds so good and healthy. Do you have alternative preparation suggestions? I’m testing my oven now to see what it’s lowest temperature actually is. I have a blender. I have a potato masher. I can barely afford food let alone expensive appliances. Please let me know how you’d prepare this without those amazing appliances, if you have the chance. Thanks again! Sarah

  3. Emily wrote on June 5, 2012

    Can I substitute Bragg’s Liquid Amino’s for the Nama Shoyu?

    • Susan wrote on June 5, 2012

      I haven’t tried it but you are welcome to experiment and report back!! Cheers!

  4. Madison wrote on May 15, 2012

    Sorry, I’m a bit confused with instructions…
    “Cut all florets off of the main stem. Thinly slice. Place slices and place slices (and any extra pieces) in bowl.”

    Am I throwing away the stems or using them in the mash also?

  5. Rhinda Hale wrote on February 17, 2012

    I made the cauliflower mash and marinated mushrooms, tonight, and it turned out amazing! I also made the flax crackers and ‘oh my goodness’… crackers I’ve ever eaten. I’ll definitely be making more of those. Thanks for the terrific recipes!

  6. Sharon Shoecraft wrote on January 28, 2012

    I’m new to raw food and don’t have all of the equipment yet … just recently bought the Ninja blender and I’m hoping it will be strong enough for raw food recipes … but I was intrigued by the comment Diane made about the bread she had at the cafe … how would you make a bread that tastes like real bread?

  7. Stacey wrote on January 15, 2012

    Susan, do you recommend marinating additional mushrooms from the leftover marinade, if I store it in the refrigerator for a few days? I hate to waste it and there’s a lot left over once the mushrooms shrink down.

    Thank you!

    • Susan wrote on January 15, 2012

      I would not re-use it. Cheers!

  8. Liisa wrote on October 25, 2010

    Another delicious recipe – once again served to non raw foodists (along with the mushroom and leek tart) and they slimply loved it. Only thing is, they loved it too much and I didn’t get seconds!!! :)

  9. Samantha wrote on August 6, 2010

    This is fabulous!! I made this for myself and some of the girls at work. By lunch time, the mushrooms were done marinating and it tastes wonderful.

  10. Sarah wrote on May 7, 2010

    Loved this recipe! I was wondering how do I make the cauliflour not so bitter or strong? I don’t have a dehydrator so I just blended it, did the dehyrator help with that? (Your site is beautiful!) Thank you


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