Healthy Recipe For the Kids

Kid’s are tough critics at the dinner table, especially when it comes to eating vegetables. Before you start force feeding those leafy greens we’ve found a healthy recipe that your kids will love. This casserole is not only yummy and but it’s only 190 calories and the recipe is a substitute for macaroni and cheese!


Nutrition Information


Serves 8

Kosher salt, as needed, plus 1/2 teaspoon
Vegetable oil spray
1 large head cauliflower, cut into small florets
3/4 cup heavy cream
2 ounces cream cheese, cut into small pieces
1 1/2 teaspoons Dijon mustard
1 1/2 cups shredded sharp Cheddar cheese, plus ½ cup for topping the casserole
1/4 teaspoon black pepper
1/8 teaspoon garlic powder


Preheat the oven to 375°F.  Bring a large pot of water to a boil, seasoning the water with salt.  Spray an 8×8 baking dish with vegetable oil spray.
Cook the cut cauliflower in the boiling water until crisp-tender, about 5 minutes.
Drain well and pat between several layers of paper towels to dry.  Transfer the cauliflower to the baking dish and set aside.
Bring the cream to a simmer in a small saucepan and then whisk in the cream cheese and mustard, continuously whisking until smooth.
Stir in the 1 1/2 cups of cheese, salt, pepper, and garlic powder, and whisk just until the cheese melts, about 2 minutes.  Remove the sauce from the heat, pour over the cauliflower, and stir all to combine.
Top with the remaining 1/2 cup cheese and bake until browned and bubbly hot, about 15 to 20 minutes.  Let cool 5 minutes before serving.

Cooking with your little one will make the process that much more enjoyable and  be sure to plate it with fun garnishes to make the food visually appealing.




3 thoughts on “Healthy Recipe For the Kids

  1. I will try this. I have a hard time will my little ones getting them to eat there vegetables. I will make it like a craft project.
    Thanks for the good ideas

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