Thank Heavens for Cauliflower! Recipe by The Decadent Diabetic

Wellness with a Wow

Thank Heavens for Cauliflower! Recipe by The Decadent Diabetic


Our good friend, Chef Ward Alper aka ‘the Decadent Diabetic’ who is living with type 2 diabetes, shares one of his favorite cauliflower recipes  and blog post with us to help you stay happy and healthy.

For those of us with Diabetes (especially Type 2) we should be watching our carbohydrate intake. Starchy staples like potatoes and rice may not be our best choices.

Thank heavens for cauliflower. What was once just a boringly earthy vegetable that I smothered with a thick cheese sauce, is now a scrumptious and inventive side to many a meat and protein my plate.

More than just mashed or riced, cauliflower can be” glammed” up to make a delicious gratin or Asian partner for your meats, fish and chicken.

Cauliflower, Bacon & Blue by The Decadent Diabetic 

Makes approx. 4 – 1 cup servings

Net carbs: 8 grams

Chef Ward Alper’s Notes: Putting some of my favorite things together to make a totally new dish is so exciting. Sometimes it does not work. Other times, like here, the finished product is greater than the sum of its parts.

This is a great side dish for a bland protein as it adds a great “pop” to the plate.

1 head of cauliflower ( about 3-3 ½ cups)

1 medium onion, sliced  thinly

2 Tbsp. butter

2 cloves garlic, grated or minced very finely

3 Tbsp. sour cream

2 ounces blue cheese, crumbled

6 slices of crisp bacon, crumbled

½ cup whole milk


Preheat oven to 350 degrees.

Cut cauliflower into 1 inch florets. Sautee the onion in the butter until lightly golden brown.  Turn off the heat and add the garlic. Allow to cool slightly. Add the bacon, blue cheese, pepper, and sour cream. Combine with the cauliflower and pour into an oven proof dish. Add the milk. Cover with foil and bake for 30 minutes. Remove the foil and bake for 15 more minutes until lightly brown. NOTE:  if you like your vegetables softer cook for another 5-10 minutes.

Click on the link to get more great tasting recipes from The Decadent Diabetic.

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LISTEN: Diabetes Game Show podcast hosted by Mr. Divabetic. Special giveaways courtesy of Dr. Greenfield’s Diabetic Foot & Hand Cream


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