English Cauliflower Cheese (100 G)

Use a smaller serving of cauliflower cheese and fill the rest of the plate with non-starchy vegetables such as broccoli, spinach, green beans, or a leafy salad.

Make the cheese sauce with less flour or starch: thicken it gradually with reduced-fat milk, extra cheese, mustard, and cauliflower puree rather than a large roux.

Skip sugary additions and limit breadcrumbs or flour-based toppings; use a small amount of chopped nuts or seeds for crunch instead.

Eat the cauliflower cheese alongside protein such as grilled chicken, salmon, eggs, tofu, or plain Greek yogurt-based sauce.

Add a modest portion of pulses, such as lentils or chickpeas, instead of bread, roast potatoes, or mashed potato on the side.

Take a 10–20 minute easy walk after the meal and avoid eating the dish on its own when very hungry.