Part 4 – Managing Diabetes with Nutrition

Special Series: Gaining Control of Your Diabetes Symptoms Through Nutrition – Post 4/4

Free Recipe: Diabetic-Friendly “Mac” and Cheese

Diabetic Friendly Mac and CheeseThis recipe makes a homestyle favorite healthy! Plus – find out how to get more recipes like this!

Making healthier food choices is the simplest way to manage the symptoms of diabetes and even begin to reverse its’ effects. Over the past week, we’ve been showing you simple ways to do just that (missed a post? Catch up here: Part 1 | Part 2 | Part 3) Below, we are going to put these tips into a action with a free recipe!

One of the biggest challenges we hear people experience after being diagnosed with type 2 diabetes is that they are deeply saddened by having to give up their favorite foods in order to regain their health. We know how painful it can be to eat a certain way your entire life, only to learn that your favorite foods causing you harm.

Because of this, when we put together our flagship program Diabetes Blaster, one of the most important goals for us was to make sure to give you the tools you need to continue enjoying your favorite foods, but in a more healthful way that can actually help heal your diabetes rather than contribute to it.

As a result, I’ve created this fun and easy recipe that I am so excited to share with you because I want you to see that even something as decadent as mac and cheese can be a made in a diabetic-friendly way! 

Here, I have replaced pasta with small pieces of cauliflower.  This may seem odd, but cauliflower has a very mild flavor when cooked and provides the perfect texture; tender yet still firm.

Before you run off, I know many of you may be hesitant to try a dish that replaces your beloved pasta with a normally unpleasant vegetable, but I promise you this dish will not disappoint! When I first created this recipe and tasted it for myself, I can honestly say that it was so delicious I did not even miss the pasta.

The cheese sauce in this recipe is low-fat yet still rich and full of flavor and makes the perfect pairing for the cauliflower “pasta”.  Enjoy this as a main dish or alongside a salad or grilled lean meat.

Here is the step-by-step recipe, with pictures, for the most delicious, healthy “mac” and cheese you will ever make!

Cauliflower “Mac” and Cheese

Serves: 2


  • 4 cups fresh cauliflower
  • 1 cup fat-free or 1% fat milk
  • 1/2 cup low-fat shredded sharp cheddar cheese
  • 2 tablespoons low-fat shredded mozzarella cheese
  • 2 tablespoons grated parmesan cheese
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon paprika
  • dash of salt and pepper
  • 3 tablespoons flour
  • Additional 1/4 cup low-fat shredded cheddar cheese


Preheat your oven to 375 degrees (F). Chop cauliflower into small pieces, similar to the size of small shell pasta.

CheeseSauceAdd milk to a small saucepan over medium heat. Once warm, stir in 1/2 cup cheddar cheese, mozzarella and parmesan cheese, and seasonings. Continue to cook until the cheese is melted and creates a sauce, whisk in the flour. Add chopped cauliflower to the sauce and then stir well to make sure each piece is coated.

Distribute cauliflower mac into two small oven-safe bowls or one large baking dish. Sprinkle additional 1/4 cup of cheddar cheese onto the top and baking for 20-25 minutes. Serve and enjoy!


Thank you for following along with our special series on managing diabetes symptoms through nutrition!

In the comments below, let us know; will you give this recipe a try?

I hope you enjoyed this recipe and this week’s series! You’ve now gotten some great basics under your belt for improving the way you manage your diabetes symptoms. Congrats! 

But the improvements don’t have to stop here… there is still a lot more you can do to gain better control over your symptoms and potentially reverse your prediabetes or type 2 diabetes once and for all. Plus, we have plenty more delicious diabetes-fighting recipes like this one that we’d love to give you!

You’re already here, online, following along with this series and learning about how to improve your health. That’s a great step in the right direction, and if you are serious about reclaiming control over your health and life, we may have the perfect solution you’ve been hoping for.

It’s the ultimate cookbook with all the recipes you need to manage your diabetes in the best way possible, and it’s called the Diabetic Budget Recipe Book. If you have enjoyed what you’ve been reading the last two days, you may be the perfect fit for this.

If you’re looking to learn what it takes to better manage and even reverse diabetes, as well as gain access to recipes of your favorite meals made diabetes-friendly, you can click here to learn what the Diabetic Budget Recipe Book can do for you.



Lauren Sylvia
Nutrition specialist & co-founder of Smart Diabetes Solutions