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Mashed Cauliflower

Here’s a fantastic recipe for mashed cauliflower as an alternative to mashed potatoes.


1 head of cauliflower

3 tsp olive oil

1/2 cup of low fat milk

1 tsp lemon juice

Salt and pepper to taste

1/3 cup of chopped chives

  • Break cauliflower into florets and place in water on a hot stove
  • Cook until very tender, approximately 12 minutes
  • Drain the water from the cauliflower and place cauliflower in a bowl
  • Add the olive oil, milk, lemon juice, garlic, and salt and pepper to taste and mash until it looks like “mashed potatoes”.  You can also add ingredients to a food processor and pulse a few times until creamy.
  • Garnish with chopped chives


Sumaiya Essa

Sumaiya Essa RD (SA), completed her Bachelor of Science degree in Dietetics at the University of Kwazulu Natal in Pietermaritzburg. Having always believed that “you are what you eat” and chose this career in nutrition and dietetics to educate, inspire and encourage people to make the right food choices. As the great Hippocrates once said, “Let food be thy medicine and let medicine be thy food”. Disclaimer: The views and opinions expressed on this blog are entirely my own. This website is for informational purposes and please be aware that any information contained within this website should not be considered as medical diagnosis or treatment and should not replace physical treatment with a medical professional.