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Brocc-Cauli Cheese

Vegetarian Dinner Lunch

A low lactose version of a classic family favourite dish.

30 mins
4 ingredients
$1 / person
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Brocc-Cauli Cheese

Credit: Woolworths

Gear

Ingredients

Serves = 4

  • 1 head broccoli
  • 1/2 cauliflower
  • 2 tablespoon dairy-free spread
  • 2 tablespoon Essentials plain flour
  • 1 cup Macro Organic rice milk
  • 11/2 cups grated lactose-free cheese

It’s this easy

  • Preheat oven to 200°c. Then grease a 6-cup baking dish.
  • Divide broccoli and cauliflower into small-ish florets (approx half the size of your fist) of a similar size. Add to small pan with water and steam for 5 minutes until just tender. Drain and arrange in baking dish.
  • In a small saucepan, melt spread then over medium heat, add flour and stir well for 1 minute.
  • Remove from heat and gradually add milk, stirring until smooth.
  • Return to heat and stir for 5 minutes until thickened, add the cheese and stir until smooth.
  • Pour sauce over the broccoli and cauliflower vegetables and bake for 10 minutes until golden. Top with pepper.

Allergies

Contains: Gluten, Dairy, FODMAPs.

Why is this good?

Be Healthier

Broccoli is a cruciferous vegetable and research has shown that consumption of cruciferous vegetables can reduce risk of many cancers including lung, colorectal, breast and prostate.

More: Broccoli recipes (12) Everyday Superfoods

Healthy Gut

Broccoli are also rich in the plant compound Sulforaphane which may improve your bacterial gut flora.

More: Broccoli recipes (12) Everyday Superfoods

Be Healthier

Caulis are rich in Vitamin C which is well known for its anti-inflammatory properties and can help to reduce heart disease and cancer.

More: Cauliflower recipes (9) Everyday Superfoods

Healthy Gut

As a good source of fibre, cauliflower promotes a regular bowel habit and feeds the healthy bacteria in your gut to promote digestive health.

More: Cauliflower recipes (9) Everyday Superfoods

Feel Fuller for Longer

As a good source of fibre, cauliflower can help to slow digestion and promote feelings of fullness, which may help to reduce food consumed throughout the day.

More: Cauliflower recipes (9) Everyday Superfoods

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Hacks, Myths & FAQs

Struggling to get your 2 & 5 every day?
Hack
Struggling to get your 2 & 5 every day?
4 minute read
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Do ketogenic diets help you lose weight?

It depends

Do ketogenic diets help you lose weight?
6 minute read
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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

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Is my diet healthy?

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Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

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