Cheesy Broccoli and Cauliflower Gratin Recipe

Ingredients:

• 1 large head of cauliflower, cut into florets
• 1 large head of broccoli, cut into florets
• 2 tablespoons of unsalted butter
• 2 cloves of garlic, minced
• 2 tablespoons of all-purpose flour
• 1 cup of milk
• 1/2 cup of heavy cream
• 1 teaspoon of mustard powder
• 1/4 teaspoon of nutmeg
• 1 cup of grated Gruyère cheese
• 1/2 cup of grated Parmesan cheese
• Salt and pepper to taste
• 1/2 cup of breadcrumbs

Instructions:

1. Preheat the Oven: Set your oven to 375 degrees Fahrenheit (190 degrees Celsius).
2. Prepare the Vegetables: Steam the cauliflower and broccoli florets until they are just tender, about 5-7 minutes. Drain and set aside.
3. Make the Sauce: In a saucepan, melt the butter over medium heat. Add the minced garlic and sauté for 1-2 minutes until fragrant. Stir in the flour and cook for about 1 minute to remove the raw flour taste. Gradually add the milk and heavy cream, whisking constantly to prevent lumps. Continue to cook and stir until the sauce thickens.
4. Add Flavors and Cheeses: Stir in the mustard powder, nutmeg, salt, and pepper. Add half of the Gruyère and Parmesan cheeses, and stir until the cheese is melted and the sauce is smooth.
5. Combine and Assemble: Place the steamed broccoli and cauliflower in a baking dish. Pour the cheese sauce evenly over the vegetables. Sprinkle with the remaining Gruyère and Parmesan cheeses, followed by the breadcrumbs.
6. Bake: Place the dish in the preheated oven and bake for 25-30 minutes, or until the top is golden brown and bubbly.
7. Serve: Allow to cool for a few minutes before serving.

Nutritional Analysis and Health Benefits:

• Calories: Each serving provides approximately 350 calories, making it a hearty side dish.
• Protein: Rich in protein from the cheese and milk, which is essential for muscle repair and growth.
• Fiber: Broccoli and cauliflower are excellent sources of dietary fiber, which aids in digestion and promotes satiety.
• Vitamins and Minerals: This dish is high in Vitamin C, Vitamin K, and calcium. Vitamin C boosts the immune system, Vitamin K is crucial for blood clotting, and calcium is vital for bone health.
• Healthy Fats: Contains healthy fats from the butter and cheese, which are necessary for brain health and hormone production.

Health Impact:

• The combination of high-fiber vegetables and calcium-rich cheeses makes this dish beneficial for digestive health and bone strength. However, due to the high cheese and cream content, it is also rich in saturated fats and calories, so it should be consumed in moderation, especially for those monitoring their caloric intake or cholesterol levels.