I spy cheap cauliflower

Cauliflower  AT-A-GLANCE

  • Cauliflower is a member of the cancer-fighting cruciferous family of vegetables
  • Cauliflower is anti-inflammatory and antioxidant-rich, and may boost both your heart and brain health
  • Eating cauliflower will provide your body with impressive amounts of vitamin C, vitamin k, beta-carotene, and much more while supporting healthy digestion and detoxification.

I came across a recipe  for cauliflower cottage pie recently and just had to try it, its low carb, has lots of vegetables and protein,  but still just as delicious and comforting for the cool evenings.

So why not try cauliflower instead of potatoes on the top of your cottage pie. For busy people, make the meat sauce the night before, heat up in a pot when you are home from work and then top with the cauliflower and put under the grill to brown.


  • 1 tbsp coconut oil
  • 2 cloves crushed garlic
  • 1 red onion, finely diced
  • 500g organic beef or roo mince, or any mince that takes your fancy really
  • 1 large carrot finely diced
  • 1 zucchini, finely diced
  • 150g chopped green beans or peas
  • 1 head of broccoli, cut into small florets
  • 700ml organic tomato passata
  • 1 tbsp dried thyme
  • 1 small head of cauliflower, cut up and steamed (I just fried mine in a pan for a few minutes)
  • 1/4 cup milk of choice
  • Sea salt and ground pepper
  • 2 tbsp finely grated Parmesan


  1. In a large frying pan, heat the oil over a medium to high heat. Cook the garlic and onion for about five minutes or until softened. Add the mince and cook until browned.
  2. Add the carrot, zucchini, peas and broccoli to the pan and cook forum 3-4 minutes. Add the tomato passata and thyme, stir through and cook for 10 minutes or until the vegetables are tender.
  3. Season and soon the mince mixture into a lightly greased baking dish.
  4. Preheat the oven grill to medium-high.
  • Place the steamed cauliflower and milk into a large bowl and roughly mash. Season and spoon over the mince. Sprinkle with the Parmesan cheese and lightly coat with olive oil.
  • Grill for 5-10 minutes, or until lightly browned.

*Recipe Tested from Jessica Sepel’s book The Healthy Life*

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