BROCCOLI
&
CAULIFLOWER
AU GRATIN
Cruciferous vegetables, like broccoli and cauliflower, are brain-healthy foods. Steam them only until slightly soft, so as not to lose nutrients into the steam water. Using a butter/olive oil blend is more flavorful than olive oil alone, but still offers the anti-inflammatory effects of mono-unsaturated oleic acid in the oil. Cashew milk, which is much lower in calories than dairy milk, is chock-full of unsaturated fats, proteins, vitamins, and minerals. Oatnut bread offers the healthy benefits of whole grains. The MIND diet calls for avoiding cheese, although parmesan cheese is the best choice if you simply can’t stop eating cheese.
Ingredients:
-
4 broccoli crowns
-
1 head of cauliflower
-
2 bunches green onions or scallions
-
3 cloves garlic
-
fresh ground salt and pepper
-
4 tbsp. butter/olive oil blend
-
4 tbsp. unbleached flour
-
2 cups unflavored cashew milk
-
2 cups grated extra sharp cheddar cheese
-
1/2 cup grated parmesan cheese
-
4 slices oatnut bread
Preparation:
-
Cut or separate broccoli and cauliflower florets into medium-sized bunches with stems 1-2 inches, steam until slightly soft and broccoli is bright green, then move to a casserole dish.
-
Coarsely chop onion and mince garlic, then add to pan with melted butter/olive oil blend and sauté until tender.
-
Whisk in flour and cook, stirring constantly, for 1-2 min.
-
Whisk in cashew milk, blending thoroughly as mixture comes to boil.
-
Stir in salt and pepper.
-
Remove pan from heat and fold in 1 cup cheddar cheese and ½ cup parmesan cheese.
-
Pour cheese sauce over broccoli and cauliflower and gently mix to distribute over all.
-
Distribute bread cubes over mixture and top with 1 cup cheddar cheese, sprinkling extra parmesan cheese over all.
-
Bake at 400ºF for 30 min. or until bread cubes are golden.
Variations:
-
Eliminate cheddar cheese to reduce creaminess (and calories), but keep parmesan cheese for flavor and binding, or substitute gruyere cheese for both.
-
Use 2% dairy milk instead of cashew milk.
-
Substitute any whole grain bread for oatnut bread.