RECIPE: Healthy Grilled Cheese

As a child, every time I went out to dinner with my parents, I ordered a grilled cheese with bacon.  White bread, Kraft singles “cheese product” and who knows what was in the bacon.  But to me, it was delicious.  Now, however,  I shudder at the thought of it.

In America, we seem to feed our kids only comfort foods with NO NUTRITIONAL VALUE.  Why is it that our kids’ menus consist of ONLY processed foods and empty carbs: PB & J, Grilled Cheese, Cheese Quesadilla, Cheese pizza, or Chicken Tenders each served with a nutrient devoid side of….wait for it….Fries!

So, when I saw this recipe for a Cauliflower Grilled Cheese, I wanted to see if it was anything close to the delicious but detrimental grilled cheese of yester year.  I was skeptical, but eager.


Preheat oven to 450

Take 1 head of cauliflower, chopped, boil it for 5-7 minutes, until slightly soft, but still crisp.

Strain and place in a blender or grate/chop it finely.

Place grated cauliflower on to paper towels and absorb extra moisture.

Put cauliflower in to a mixing bowl, add 1 egg (preferably local, cage free, antibiotic and hormone free–It’s healthier, It’s humane, and it tastes better!), and 1/2 cup cheese (I prefer fresh grated parmesan) and stir:

Grilled CHeese

Place mixture onto greased baking sheet (or on parchment paper or foil) and shape in to bread sized squares:

Grilled CHeese2

Baked until golden brown (~ 5-10 minutes)

Then delicately remove 2 squares, using a spatula (because they are a bit crumbly).  Now you could just nibble on these cauliflower crumble cakes, we’ll call them…or…

place a slice of cheese in between the squares. (I prefer hormone-free muenster cheese).

Proceed to grilled cheese making as usual with (hormone free) butter in a pan:

Grilled CHeese3

While it tastes more like a quiche and a grilled cheese had a baby, than a grilled cheese, per se, and it’s not easily picked up like a sammy, it’s is still super delicious! And oh so nutritious. Definitely worth a try!

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Madeleine Vanstory attended Duke University and began her post-graduate journey at The Elaine Clark Center working with special needs children. She went on to work as a Clinical Research Scientist running clinical trials for the CDC and developing medical devices for Welsh Allen, Abbot Labs, Roche and Johnson & Jonhson Her work included non-invansive cervical cancer detection, continuous diabetic glucose monitoring, non-harmful infant bilirubin level detection and studying Vitamin C's anti-aging effects on the skin. Madeleine attended Medical school at The Brody School of Medicine at East Carolina University and completed a residency in Family Medicine at Moses Cone Hospital in Greensboro NC. Dr. Madeleine Vanstory is a board certified Family Physician who has practiced all over the world. She has lead medical missions in Kenya and Honduras. She has participated with Operation Smile in Russia, she has patients in North Carolina, Maine, Oregon and New Zealand. Dr. Vanstory has worked the medical tents in the Marine Corps marathon in Washington DC and at the Kona Ironman World Championships. And Dr. Vanstory has marched with the Surgeon General promoting "Exercise is Medicine" at the World Congress Sports Medicine Conference. Disillusioned by the current health care system and armed with the realization that culture, nutrition and emotional well-being have a profound impact on health, Dr. Vanstory now motivates clients and patients to discover the healthiest versions of themselves through humor, counseling in her "Upgrade Your Health" Wellness Program.

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