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Niall Fitness - Personal trainer & Nutritionist

Niall O'Boyle

Personal Trainer, Nutritionist

Cauliflower & Broccoli Melt

By Anna O'Boyle
Monday, April 19, 2021

Cauliflower and Broccoli Melt

We recently started researching what we could make using cassava flour instead of wheat and had a job to find anything savoury and simple for dinner. So I adapted a recipe I found online in order to create a really delicious cauliflower cheese. I also added broccoli as my kids and husband go mad for it! It honestly feels like a cheat-day-meal but it's actually not breaking any of the rules! If you like cheese, broccoli, cauliflower...and more cheese, its a perfect option for a filling, one-pot meal.

You will need:

  • 1 Cauliflower
  • 1 Broccoli (Opt for Organic as you can really taste the difference!)
  • 30g of ghee (clarified butter).
  • 30g of cassava flour.
  • 300 ml of milk.
  • 1 tsp mixed spice or nutmeg.
  • 1/2 tsp black pepper.
  • 1/2 tsp salt.
  • 1 tsp English mustard.
  • 200g of grated Applewood smoked coconut cheese. (The type of cheese you use is totally up you, we just LOVE coconut cheese!
  • 100g soft cheese (again, we use coconut cheese, but any dairy cheese will work perfectly)
  • 2 tablespoons of parmesan.

Simple Steps:

  • Pre-heat the oven to 200C/180C Fan/Gas 6.
  • Steam the broccoli and cauliflower with boiling water for 5-6 minutes.
  • Whilst the veg is cooking add the ghee to a non-stick frying pan on medium heat and add cassava flour until the consistency of pancake mix.
  • Start adding the milk to the ghee and flour and make sure to keep stirring throughout.
  • Once the consistency is smooth, reduce the heat to low and add mustard, pepper, salt and spices. Continue to stir.
  • After 2 minutes, turn the heat off and add 3/4 of the grated cheese whilst, again stirring to avoid any lumps or burning.
  • Finally add the soft cheese and give the mixture a final stir.
  • Add the steamed vegetables to a large oven dish and coat it in the mixture.
  • Top with the last 1/4 grated cheese and the parmesan.
  • Bake for 15-20 minutes.

Enjoy! And as always, let us know how you get on!

-Anna xx


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