Coach Ray

Training for Excellence, with Excellent Training

Chef Ray

Chef Ray: Broccoli & Cauliflower Gratin with Sausage

This recipe is Keto approved. The Dijon mustard and thyme really bring out the flavours and is a great way to get vegetables into the mouths of children.

From: Aobadia, Anne; Shevtzoff, Emma; Broccoli and cauliflower gratin with sausage  https://www.dietdoctor.com/recipes/broccoli-and-cauliflower-gratin-with-sausage

Serves: 6

  • leek
  • yellow onion
  • 450g broccoli, in florets
  • 225g cauliflower, in florets
  • 450g sausages, in links, precooked links
  • 50g butter, for frying
  • 2 tablespoons Dijon Mustard
  • 240ml sour cream or crème fraîche
  • 150g (325ml) shredded cheese
  • 60ml fresh thyme
  • salt and pepper
  1. Preheat oven to 225ºC (450ºF).
  2. Coarsely chop the leek and onion. Chop the broccoli and cauliflower florets into ~2.5cm (1″). Slice the sausage in a separate pan.
  3. Fry onion and vegetables in butter in one pan and the sausage in a separate pan.
  4. Put the vegetables in a baking dish, blend the mustard with sour cream and pour over the vegetables.
  5. Add the sausage and cheese on top and season with thyme.
  6. Bake in oven on upper rack for 15 minutes.

Although I’m not a qualified chef I do like to pretend I’m on Master Chef. I source the recipes from the stated source (not sauce) and make them taking the photo of the meal I produce for myself.

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If you enjoyed this recipe here is one I published last year:

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Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…). • Entering your first triathlon? • Stepping up to a longer distance? • Looking to go faster? • Wanting to turn previous negatives into positives? Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.