Everything diabetes

Have you ever craved pasta (mac and cheese to be very precise) on a busy weeknight only to find cauliflower, broccoli, and cheese in the fridge?

Well I did, and yet managed to satisfy my taste buds without letting it take a toll on my blood glucose and compromising on flavour!

This recipe has almost no preparation and can be whipped up in 15 minutes - you can literally bolus and then start cooking! Sometimes BG might take a bit longer to drop after taking a bolus (unless it is Fiasp or you are high!)

I have used frozen cauliflower and broccoli florets as they were available in my fridge and they are cheap in the US. You can use fresh cauliflower and broccoli as well. You can completely omit broccoli if it is not easily accessible and/or expensive.

Also, I have used 1 Amul cheese cube instead of store-bought grated Cheddar or Parmesan cheese. I find Amul cheese to be economical and readily available in any Indian grocery store. And it still tastes yummy!

This recipe is creamy, yet crunchy (thanks to roasted cauliflower, slivered almonds, and the semi-burnt cheese)! If you are not a cauliflower fan, then it is a must-try recipe! The flavours of slightly burnt garlic and Italian seasoning overpowers the sulphuric smell of cooked cauliflower, and takes it to the next level!

Watch the YouTube video here:

Roasted cauliflower and cheese

Let's get cookin'!

Roasted cauliflower and cheese

A quick low carb recipe with mild flavors, perfect crunch and CHEESE!



15 Minutes

1 Person


9 medium size florets of cauliflower
3 medium size florets of broccoli
Half a cup of grated cheese
4 tablespoons milk (can replace with coconut or almond milk too)
1 garlic clove julienned
2 almonds slivered
A pinch of black pepper
A pinch of Italian seasoning
1 tablespoon butter
Salt to taste


  1. Wash veggies thorougly and keep aside.
  2. Heat half tablespoon of butter in a pan, and sauté cauliflower and a few juliennes of garlic in it until they become fragrant and golden brown.
  3. Sprinkle salt to taste.
  4. Take 2 tablespoons of milk in a microwave safe bowl. Add a few pieces of cheese into milk and heat the mixture for a couple of minutes until the cheese starts melting.
  5. Blend broccoli florets, a few slivers of almonds with remaining milk, garlic and a pinch of salt into slightly coarse paste.
  6. Apply remaining butter to another microwave safe bowl, and set cauliflower florets and garlic in it.
  7. Pour in the broccoli-milk paste on the florets.
  8. Cover with remaining grated cheese and slivered almonds.
  9. Sprinkle a dash of ground black pepper and Italian seasoning as per choice.
  10. Microwave for few minutes until the cheese melts and becomes golden brown. Serve hot and enjoy!


12P | 10C (6 net) | 14F

One last thing...

Four type 1 diabetics are about to attempt a 100km trailwalker to raise awareness for diabetes and fundraise for those in need through Oxfam. Please give generously on the link below and consider how your donation can make a difference in the lives of people in India touched by Oxfam through their goals of gender justice, education for underprivileged children, social inclusion and humanitarian response during disasters and conflicts. Your donation will also help us smash stereotypes that diabetics are limited by their medical condition, where in fact we can do just about anything.

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