I am always looking for sneaky ways of getting vegetables in to my fussy 3 year old with out her realising… and this recipe is on my sneaky veg list! My daughter loves pasta and white sauce, so one day I just added half a cauliflower to it and she didn’t notice! Being white, the cauliflower blends in well to the sauce and when blended down has a nice smooth texture. Adding cheese makes the dish a bit more exciting and more nutritionally compete with the addition of some protein. How much or how little cheese added is determined by the taste buds.

Before you can make this dish you need to have mastered the art of making a white sauce from butter / marg, plain flour and milk. The infographic below explains how to make it.


  • 1/2 cauliflower
  • handful of grated cheese
  • pasta – weight out 4-6 child portions (45-65g per young child portion)

for white sauce

  • knob of margarine or butter
  • 2-3 tablespoons of plain flour
  • ~1/2-1pt of milk


  • Make your white sauce as above
  • At same time boil your pasta in one pan and your chopped cauliflower in another until soft
  • Once the sauce is made and the cauliflower is tender, add together with the grated cheese and blend in a blender or with a hand blender to make a smooth sauce.
  • Add to the pasta along with any other vegetable you can get your child to eat (tinned sweetcorn in our case!)

I always make double the amount and then box up in portions for the freezer for the day I need a quick children’s meal or if there is any sauce left pop that in a little container for the freezer also. The white sauce and cheese will make it quite calorific if an adult ate a large portion, so if watching your weight always reduce the portion and team up with a lovely salad or vegetables.

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