A casserole recipe that helps maintain blood sugar

This crispy-topped casserole will win over even fussy eaters who claim they don't like vegetables. It's the perfect mix of delicious and healthy.

• 45 ml (3 tbsp) plain dry bread crumbs
• 5 ml (1 tsp) olive oil
• 1 ml (1/4 tsp) paprika
• 1 medium cauliflower (about 1.25 kg/2 1/2 lb), cored and cut into 4 cm (1 1/2 in) florets
• 1 pkg (300 g/10 oz) fresh spinach, stems trimmed, washed
• 400 ml (1 3/4 c) low-fat (1%) milk, divided
• 45 ml (3 tbsp) all-purpose flour
• 300 ml (1 1/3 c) grated extra-sharp cheddar cheese
• 7 ml (1 1/2 tsp) dry mustard
• 2 ml (1/2 tsp) salt, or to taste
• Freshly ground pepper to taste

Ingredients notes: Frozen vegetables can also be used. Substitute one 1/2 package (450 grams/16 ounces) frozen cauliflower and one package (300 grams/10 ounces) frozen spinach for fresh.

Serves 6. Preparation time: 20 minutes. Cooking/baking time: 50 minutes.

1. Preheat the oven to 220°C (425°F). Coat a 30 × 20-centimetre (12 × eight-inch) shallow baking dish (2.5 litre/2 1/2 quart) with non-stick spray.
2. Mix the bread crumbs, oil and paprika in a small bowl.
3. Cook the cauliflower, uncovered, in a large pot of lightly salted boiling water until tender, about six minutes. Stir in the spinach. Cook until the spinach has wilted, about one minute longer.
4. Drain cauliflower and spinach. Rinse with cold water to stop further cooking. Drain the vegetables thoroughly and spread in the baking dish.
5. Whisk 50 millilitres (1/4 cup) of the cold milk with the flour in a small bowl until smooth. Heat the remaining 350 millilitres (1 1/2 cups) milk in a heavy medium pot over medium heat until steaming.
6. Remove from the heat and whisk in the flour mixture. Return to medium heat and cook, whisking constantly, until the sauce bubbles and thickens, two to three minutes.
7. Remove from the heat. Stir in the cheese, mustard, salt and pepper. Pour the sauce over the vegetables, spreading evenly. Sprinkle with the reserved bread crumb mixture.
8. Bake the casserole, uncovered, until golden and bubbly, 30 to 35 minutes.

Per one cup serving:

• 175 calories
• 13 g protein
• 14 g carbohydrates
• 10 g fibre
• 9 g total fat
• 5 g saturated fat
• 23 mg cholesterol
• 519 mg sodium

Besides being healthy, this casserole is great for special occasions and potlucks. Plus, it freezes easily. Simply prepare it all in advance and bake it when you need.