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Cauliflower ready for cheese sauce!


Cauliflower- Mac and Cheese Style

1 lrg. head of cauliflower, stem and leaves removed cut in half and then slice both sides in 1/2 slices

1c. milk (I used unflavored coconut milk not canned, Use whatever kind of milk you have)

1/2 fresno chile, chopped (fresno chiles are like jalapeno’s but red and have a sweet heat)

1/2 lrg. purple onion, chopped

2 cloves garlic, chopped

2 T. butter

2 T. whole wheat flour (if gluten intolerant sub w/gluten free flour such as buckwheat flour)

1c. reserved water from steaming

1c. sharp white cheddar, shredded (I used Beehive Cheese, local, Full Moon)

1/4 tsp. salt

1/4 tsp. onion powder

1/4 tsp. fresh ground pepper

1/4 tsp. paprika

a few fresh grates of nutmeg

Olive oil (for topping)


1 1/2c. bread crumbs (I used high-five fiber bread crumbs, if you have a gluten intolerance sub w/ almond meal- I haven’t tried it but I can’t see why it wouldn’t be great)

1/4c. grated Pecorino or Parmesan cheese

1/4c. chopped parsley

-mix altogether and set aside

1. Start by steaming the cauliflower for 5 minutes. I place a steamer basket in a medium pot, I fill the bottom of the pot with about 1 1/2c. water. Turn the stove to medium, when the water begins to boil place the lid on the pot and steam for 5 min.

2. When the cauliflower is done steaming, remove the lid and let cool to the touch before you place the steamed cauliflower in a baking dish. (Choose one that will fit the cauliflower comfortably.) Arrange the cauliflower in the baking dish and set aside.

3. Let’s make the sauce! Start by placing a saucepan over medium heat and melt the butter, saute the onion, fresno chile and garlic for just a few minutes. Next sprinkle in the flour and whisk for 1 min. Then whisk in the milk, and preserved water from steaming, whisk until smooth. Add the seasonings to the smooth mixture and let simmer until just thickened. Take the sauce off the heat and add the cheese, stir to melt. Taste to check salt and pepper and add more if needed.

4. Pour the lovely cheese sauce over the prepared steamed cauliflower. Sprinkle on the topping and drizzle with olive oil. Bake @350 for 30 mins. Serve hot! Enjoy!

Cauliflower is ready for the oven!


Cauliflower- One cup of raw cauliflower is an excellent source of vitamin K and vitamin C and is a very good source of fiber, potassium, phosphorus and B vitamins. Caulifower and other cruciferous veggies like broccoli, cabbage, and kale contain compounds that may help prevent cancer. They increase the activity of enzymes that disable and eliminate carcinogens.

Cheese- Cheese contains a high concentration of essential nutrients, in a particular high-quality protein and calcium, as well as other nutrients sush as phosphorus, zinc, vitamin A, riboflavin and vitamin B12.(Courtesy of ‘The Encyclopedia of Healing Foods’)


The only way I can keep my sweet husband Bill-y on an eating for health plan is to treat him to dishes like this from time to time. It was the perfect dish in the middle of the week when he needs a dinner that feels like a splurge. I served it along side a huge spinach/arugula salad that I topped with pomegranate seeds and pumpkin seeds. It was a fun dish and my sweetie was happy to eat his veggies even if they were covered in cheese! Remember cauliflower is a great winter veg.