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Lactose Free Brocc-Cauli and Cheese

Dinner Sides

Veggies and (lactose free) cheese sauce, what's not to love!

30 mins
7 ingredients
$1.50 / person
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Lactose Free Brocc-Cauli and Cheese

Gear

Ingredients

Serves = 6

  • 1 whole broccoli
  • 1/2 cauliflower
  • 2 tablespoon dairy-free spread
  • 2 tablespoon plain flour
  • 1 cup rice or soy milk
  • 11/2 cups grated lactose-free cheese
  • 2 tsp mixed dried herbs

It’s this easy

  • Preheat oven to 200°c
  • Grease a large baking dish
  • Chop broccoli and cauliflower into small florets (similar sized for even cooking) and place into a microwave safe dish with a small amount of water. Steam in the microwave for about 5 minutes or until just softened. Then drain and spread out in the baking dish
  • In a small saucepan, melt the spread over medium heat, then add flour and stir for about 1 minute or until thickening
  • Remove from the heat and gradually stir in the milk
  • Return to the heat and cook for another 5 minutes or until it has thickened, stirring often. Then add the cheese and dried herbs
  • Pour the sauce over the broccoli and cauliflower and bake for about 10 minutes or until the cheese sauce is golden on top

Tweaks

  • Add breadcrumbs or crushed nuts to the top before baking for some crunch

Notes

Nutrition information (per serve), using rice milk:

  • Energy (924kJ)
  • Protein (10.9g)
  • Total fat (15.2g)
  • Saturated fat (8.1g)
  • Carbohydrate (9.1g); Starch (5.4g), Sugars (3.7g), Added sugars (0g), Free sugars (0g)
  • Dietary fibre (2.4g)
  • Sodium (265mg)
  • Calcium (284mg)
  • Iron (0.7mg)

Allergies

Contains: Gluten, Dairy, Soy, Wheat, 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 (14) Everyday Superfoods

Healthy Gut

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

More: Broccoli recipes (14) 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 (13) 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 (13) 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 (13) Everyday Superfoods

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Your Personal Healthy Eating Quiz

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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.

How do I improve my diet?

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Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

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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