Garlic Chive Mashed Cauliflower with Mushroom Gravy

Cauliflower is one of the most versatile health foods out there as you can make cauliflower couscous, rice, soup and yes! Even cauliflower mash. I made this one Thanksgiving having extra cauliflower on hand and my guests were pleasantly surprised! Cauliflower is a good source of choline, a B vitamin known for its role in brain health which may boost cognitive function, and improve memory and learning. So whether you need to remember where you put your keys, your boss’s wife’s name or the theory of relativity, cauliflower will help you get there!

Power Food: Cauliflower

Prep. Time: 5 min. | Cook Time: 10 min. |Total Time: 15 min. | Servings: 4 |Serving Size: 1 cup

Free From: Gluten, Dairy, Soy


  • 4 cups cauliflower florets ( i.e. medium size cauliflower, cut into florets)
  • ¼ cup vegetable stock (low sodium & gluten-free)
  • 6 *garlic cloves
  • ¼ cup almond milk, unsweetened
  • 1 tsp. each: thyme & chives, fresh
  • sea salt & pepper to taste


Shiitake Mushroom Gravy:

  • 2 cups vegetable stock (low sodium & gluten-free)
  • ¼ cup each: soy sauce, raw (low sodium, gluten free) & red wine!! ( (optional)
  • 2 cups shiitake mushrooms, trimmed & sliced (or mushrooms of choice)
  • 4 cloves garlic, minced
  • 2 Tbsp. each: thyme & rosemary, fresh, minced (or 2 tsp. dried)
  • 2 Tbsp. **nutritional yeast (optional but adds tons more B vitamins!!)
  • sea salt & pepper to taste
  • 2 Tbsp. each: water & quinoa flour ( or other gluten-free flour)



  1. Preheat oven to 350ºF.
  2. Fill a large saucepan with about an inch of water, and insert a steamer basket. Bring the water to a boil, and add the cauliflower florets. Reduce the heat to a simmer and cover, allowing the cauliflower to steam for 6-8 minutes, or until fork tender.
  3. In the meantime, place garlic on a parchment lined baking sheet and drizzle with 2 Tbsp. of the stock. Bake for 5-10 minutes or until garlic is aromatic.
  4. Next make the gravy by adding vegetable stock, soy sauce, wine, mushrooms, garlic, thyme, rosemary, nutritional yeast if using, salt and pepper. Whisk together water and quinoa flour in a small bowl. Whisk flour mixture into the gravy and continue heating until gravy thickens.
  5. Drain the steamed cauliflower, and transfer to the bowl of a large food processor. Add in remaining vegetable stock, roasted garlic, thyme, chives, salt, pepper and process to your desired texture.
  6. Add to serving plates and top with gravy just before serving! Yum!


*Quick Tip: You can usually find roasted garlic cloves available at the olive bar in your local natural grocery store.

**Health Buzz: Nutritional yeast is made from yeast and is super rich in B vitamins, very popular in vegan cooking and can be found at your health food store.

Nutritional Facts: Calories 145 | Total Fat 4.2 g | Saturated Fat 1.1g | Monounsaturated Fat 0.1 g |   Polyunsaturated Fat 0.4 g | Cholesterol 0 mg | Sodium 477mg |   Potassium 548 mg | Total Carbohydrate 18.7 g | Natural Sugar 5.2 g | Dietary Fiber 6.3 g | Protein 7.1 g | *Vitamin A 88 % | * Vitamin C 56% | * Folate 32.8%     *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs


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