So how do you get your kids and other vegetable-challenged family members to eat more of Mother Nature’s treats? Add sauces or dips. Seems to work on most of vegetables abstainers I’ve met.

Most cheese sauces require you to make a white sauce, then add cheese. My version skips the whole melting-fat-adding-flour-whisking-in-milk part, and goes right to the cheese. It’s simple, and kids will love it.

Makes about 2 cups (500 ml) steamed cauliflower and 6 tbsp cheese sauce II One serving = 1/2 cup (125 ml) cauliflower and 1 tbsp cheese sauce

  • 1/2 cauliflower, divided into florets

Cheater Cheese Sauce:

  • 2 tbsp light cream cheese
  • 2 tbsp skim milk
  • 1/2 cup (125 ml) shredded extra-old cheddar cheese
  1. Steam the cauliflower florets until tender-crisp.
  2. For the cheater cheese sauce, heat the cream cheese and milk in a small saucepan over medium-low heat. Whisk gently until smooth. Add the cheddar and reduce the heat to low. Whisk gently until the sauce is smooth. Remove the saucepan from the heat.
  3. To serve, drizzle each serving of steamed cauliflower (1/2 cup/125 ml) with 1 tbsp cheese sauce.

Per serving: 45 calories, 2.4 g total fat, 1.5 g saturated fat, 0 g trans fat, 75 mg sodium, 3.6 g carbohydrate, 1 g fibre, 1.9 g sugars, 3 g protein

Diabetes food choice values per serving: 1/2 meat and alternatives, 1/2 fat, 1 extra

– from the book, “Healthy Starts Here” by Mairlyn Smith, PHEc

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