Cheddar baked cauliflower is another great way to get little ones to eat their vegetables. Kids love the taste of cheddar, so this easy side dish gives them a taste they love with a vegetable they may turn their nose up at plain. Cauliflower is often bitter on its own, so using something savory will mask that unpleasant taste. Your kids will be so focused on the cheese, they won't even notice they're eating a vegetable they normally hate!
Health Benefits of Cauliflower
It's a great idea to understand what you're putting in the stomachs of yourself and your kids. Cauliflower, like many other vegetables out there, is a great thing to add to a dinner. But why? Let's explore some of the benefits cauliflower can provide.
Cauliflower is rich in many nutrients. Many people may think of oranges first when they think of vitamin C, but cauliflower is also rich in this important nutrient. Not only does vitamin C support a healthy immune system; it also promotes healthy skin. Cauliflower also has a lot of vitamin K, vitamin B6, folate, and pantothenic acid.
In addition to all of these nutrients, cauliflower has a good amount of fiber in it. Fiber is important for your digestive system's proper function. It feeds the healthy bacteria in your gut, helping keep your system regular. Some research also suggests that a high fiber diet may lead to a lower risk for certain digestive complications.
Cauliflower is also a great source of antioxidants. Antioxidants are primarily known for their role in preventing inflammation. Recent studies have shown that antioxidants may also play a role in lowering your risk for certain cancers, by defending the body against harmful free radicals. These same antioxidants may also reduce your risk for cardiovascular complications.
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Cheddar Baked Cauliflower
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Ingredients
1 large head cauliflower
1 1/3 cups whole milk or half & half
8 ounces aged cheddar cheese (good quality)
3 Tablespoons all purpose flour
4 Tablespoons butter
2 Tablespoons fresh breadcrumbs (optional)
1/2 teaspoon dried mustard
Nutmeg
Salt and black pepper
Instructions
1. Preheat oven to 450 degrees F.
2. Trim the cauliflower & break into small florets.
3. Boil in salted water for 10-15 minutes or until just tender.
4. Drain in a colander and then place in a well buttered ovenproof baking dish.
5. Add the milk, flour and butter to a saucepan.
6. Heat to boiling; whisking with a wire whisk continuously until the sauce is thick and smooth.
7. Allow to simmer for 2 more minutes.
8. Add three-quarters of the grated cheese, mustard, a pinch of nutmeg, salt and pepper.
9. Cook for one more minute, stirring well.
10. Pour the sauce over the cauliflower.
11. Mix the remaining cheese and breadcrumbs together, sprinkle over the top.
12. Bake in preheated oven for about 15 to 20 minutes until golden brown and bubbling. Serves 6.