How to make cauliflower cheese – Even though you can purchase cauliflower cheese from any eatery of your choice, I don’t think it will beat one you sit down and do at home. The best part of it is that, it’s very delicious, and it will leave your taste buds craving for more. This meal is oozy, creamy, and mouthwatering. In this article, we will walk you through how to make cauliflower cheese, its nutritional value, and its benefits, so get your kitchen utensils ready and instantly start after reading this article.
Ingredients For Making Cauliflower Cheese
This is the list of ingredients you will use for making the cauliflower cheese. We advise that you write them down on paper or screenshot on your phone so you won’t forget any ingredients.
- 40g salted butter
- 450g/small head of cauliflower
- 120g mature cheddar cheese grated
- 350 ml whole milk
- 1 tsp English mustard
- 2 Tbsp flour
- Salt and pepper for taste
How To Make Cauliflower Cheese
Below are the steps you should follow when making your cauliflower cheese;
1. Step one: prepare the cauliflower
Preheat your oven to 6,200°C. Fill a frying pan to half with water and boil it on medium heat. Take one cauliflower and eliminate the outer leaves. Cut the rest of the cauliflower into florets to make it all equal. Don’t throw away the leftover stem and leaves because you will cook them in stir-fries.
2. Step two: cook the cauliflower
Put the cauliflower you cut inside the pan with hot water and boil it again for five minutes. You can also pierce a knife to know if it’s soft but firm and maintain its shape. Drain the water and keep the boiled cauliflower aside.
3. Step three: prepare the sauce base
Put a pan on low heat and melt the butter. Once it’s melted, stir the flour and cook until it turns into a thick paste.
4. Step four: add the milk and cheese
Measure 350ml milk, then put it inside the pan with melted butter and flour and keep stirring it. Add the milk small while you keep stirring till it combines fully. Maintain the low heat and then cook them for two minutes, and don’t allow them to burn on the bottom. The best way to avoid this is to use a nonstick frying pan. Put the mature cheddar cheese in the pan and the English mustard, then continue stirring and allow it to melt and season with salt and pepper for taste, then take it off the fire.
5. Step five: put it on a baking dish
Grab an ovenproof dish and put some of the cheese sauce into it. Add the cauliflower on top of the cheese and put the rest of the sauce on top of it until you fully cover it. Grate mature cheddar on top of the sauce, too, and put it on a baking tray.
6. Step six: bake and serve
Put the mixture into an oven and bake it for twenty minutes or wait until it turns golden brown and the edge starts bubbling. You can serve it as a side or main dish, depending on how many people you prepare it for. But with this amount of ingredients, you can serve it to 4 people as a side dish, and one person can eat it as a main dish.
You will get a classic combination when you mix cheddar and English mustard. However, you can use any cheese you choose when preparing the sauce. If you use Gruyere and Dijon mustard, you will have a mild flavor taste, but if you use parmesan and blue cheese, it will give you a strong taste, so if you are using them, use small. If you want to have a meat version, then combine fried bacon pieces or put the ham into the cheese before you pour it into the baking dish. If you want to enjoy something crispy, then sprinkle 2-3 tbsp breadcrumbs after you grate the cheese on top of it.
Benefits Of Eating Cauliflower Cheese
Cauliflower, in particular, has many benefits for your body. It’s even said to reduce the risk of many deadly diseases like cardiovascular and respiratory disease. Other benefits it will give to your body include;
1. It contains many nutrients
Although the calories in cauliflower are minimal, it has abundant vitamins and minerals. Below is the nutritional value of cauliflower cheese for one serving.
- Calories 237
- Total Fat 15 g
- Saturated Fat 8.7g
- Trans Fat 0.5g
- Polyunsaturated Fat 1g
- Monounsaturated Fat 3.7g
- Cholesterol 41 mg
- Sodium 252 mg
- Total Carbohydrates 17g
- Dietary Fiber 3.5g
- Sugars 3.2g
- Protein 11g
- Potassium 366.2mg
2. It’s high in fiber
Another benefit of eating cauliflower is that it’s filled with fiber which is good for the body. Fiber is essential because it feeds the bacteria in your belly and helps decrease inflammation, and improves digestion. Eating fiber can reduce the risk of digestive disease, constipation, inflammation, bowel disease, and other related illnesses. If you also want to shed some weight on your body fiber can help reduce obesity because of how it will make you full and decrease calorie intake.
3. Cauliflower is a good source of antioxidants
Antioxidants prevent harmful free radicals from affecting your cells. Cauliflower is rich in glucosinolates and isothiocyanates, two important antioxidants proven to reduce the growth of cancer cells. It also contains carotenoid and flavonoid antioxidants that help reduce the risk of heart disease. Cauliflower also contains sulforaphane, an antioxidant that research was conducted on and was found to reduce cancer risk and reduce cancer development and tumor growth. Sulforaphane is also found to reduce heart disease. A recent study also discovered that it could play an important role in diabetes prevention. However, it requires more research to discover how sulforaphane benefits humans. The health benefits so far are incredible.
4. Low carb
If you are asked to refrain from eating grain and legumes, then cauliflower is a good alternative. This is an amazing way to improve your veggie intake and a good diet for people following low-carb diets.
5. You can easily add cauliflower to your diet
Aside from making cauliflower cheese, there are many ways you can prepare cauliflower to enjoy all these benefits. You can make cauliflower rice, Cauliflower pizza crust, Cauliflower hummus, Cauliflower mash, Cauliflower tortillas, and many more. You can also cook cauliflower in many ways. Aside from boiling, you can steam it, roast it, and even sauté it. Uniquely, cauliflower is cheap, and you can get it in most grocery stores.
6. It’s high in choline
Choline is an important nutrient that many people don’t eat enough. So by eating cauliflower cheese, especially as a main dish, you can take enough of this essential nutrient. Choline plays many important roles in the body like maintaining cell membrane integrity and supporting metabolism.
Cauliflower has many health benefits, like reducing the risk of heart and lung disease. It contains many nutrients that are highly beneficial for the body. Amazingly, making cauliflower cheese is not hard. With the steps described above, you will make your great cauliflower. Measure the ingredients depending on the number of people you want to serve and whether you want it as a side or main dish.
Frequently Asked Questions
Can I use frozen cauliflower for making cauliflower cheese?
Yes, you can use frozen cauliflower for making cauliflower cheese. However, fresh cauliflower is usually preferred as it has a better texture and taste. If using frozen cauliflower, make sure to thaw and drain it well before cooking.
What is cauliflower cheese?
Cauliflower cheese is a delicious and creamy dish made with cauliflower florets baked in a cheese sauce. It is a popular side dish or even a main course for vegetarians.
How do I prepare the cauliflower for cauliflower cheese?
Start by trimming the leaves and stalk from the cauliflower head. Then, separate the florets into bite-sized pieces. Rinse them under cold water to remove any dirt or debris.
Can I use different types of cheese for cauliflower cheese?
Yes, you can. While the classic recipe calls for cheddar cheese, you can experiment with different types of cheese or a combination of cheeses to suit your taste. Gruyère, Parmesan, or even blue cheese can add unique flavors to your cauliflower cheese.
Is cauliflower cheese a vegetarian-friendly dish?
Yes, cauliflower cheese is a vegetarian-friendly dish as long as you use vegetarian-friendly cheese and omit any non-vegetarian ingredients like bacon or ham if called for in specific recipes.
Can I freeze cauliflower cheese?
Yes, you can freeze cauliflower cheese. Prepare the dish as usual, but do not bake it. Instead, cover it tightly and freeze. When ready to eat, thaw it in the refrigerator overnight, then bake it according to the recipe instructions.
www.nutritionix.com – how to make cauliflower cheese
www.checkyourfood.com – cauliflower cheese
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www.healthline.com – benefits of cauliflower