Chive-y Cauliflower Mash


Steaming vegetables is a quick and easy way to bring our fiber-rich friends into every meal, while retaining most of their vitamins and minerals.

Not only is cauliflower an excellent source of anti-oxidants, but this cruciferous cutie is loaded with vitamin C – 1 cup gives you 73% of the DRI. It also contains vitamin K and omega-3 fatty acids, which help decrease inflammation.

And chives not only add flavor but also allicin to your diet. Allicin is an organosulfur that is the focus of many studies due to its ability to help lower cholesterol and blood pressure. So instead of potatoes, try our mashed cauliflower at your next meal.


  • 1 large head cauliflower (organic, when possible)
  • 4 cloves of garlic cloves peeled and halved
  • 4 tablespoons of fresh chives, chopped (you can also use dill)
  • Sea salt
  • Freshly ground pepper

Chop cauliflower into small chunks. Put cauliflower and garlic into a steamer or steamer basket in a pot with 2 inches of water at bottom. Steam for 15-20 minutes or until cauliflower and garlic are tender when tested with a fork.

Blend steamed cauliflower, garlic, sea salt and pepper in a food processor or blender. You can also mash by hand with potato masher. Stir in chives and serve.


Dr. Dean Mitchell
Mitchell Medical Group, NYC & Long Island


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