Eat Well Recipe: Cauliflower Gnocchi in Sage & Brown-Butter Sauce [Dinner]

This dish provides a lower-carb, fibre-rich alternative to traditional potato pasta, helping you enjoy comfort food while supporting metabolic health.

Cauliflower Gnocchi in Sage & Brown-Butter Sauce

Ingredients:

• 1 bag (12 oz) Frozen cauliflower gnocchi
• 2 tbsp Grass-fed butter or ghee
• 10–12 Fresh sage leaves
• 1 clove Garlic, thinly sliced
• ¼ cup Shaved Parmesan cheese (optional)
• Pinch Sea salt and cracked black pepper
• Squeeze of fresh lemon juice

Method

1. Crisp the Gnocchi: Heat a non-stick skillet over medium-high heat. Add the frozen gnocchi directly to the pan (no oil yet). Let them sear for 3–4 minutes per side until golden and slightly crisp.
2. Brown the Butter: Lower the heat to medium. Add the butter or ghee. As it melts and begins to foam and smell nutty, add the sage leaves and garlic.
3. Infuse: Cook for 1–2 minutes until the sage leaves become crispy and the butter turns a light amber colour. Watch closely to prevent burning.
4. Toss: Toss the crisped gnocchi in the brown butter sauce until thoroughly coated. Season with salt, pepper, and a squeeze of lemon to brighten the flavours.
5. Serve: Top with shaved Parmesan and the crispy sage leaves.

Tips for Success & Diabetes Prevention

To keep this recipe diabetes-friendly, the key is the cooking method. Traditional boiling can make cauliflower gnocchi gummy and increases the glycemic response. Pan-searing provides texture without the need for heavy flour dusting.

Cauliflower is a non-starchy vegetable that significantly lowers the carbohydrate load compared to potato-based gnocchi, preventing the rapid insulin spikes associated with traditional pasta.¹ Using grass-fed butter or ghee provides healthy fats that further slow the absorption of any remaining carbohydrates.² To maximise health benefits, pair this dish with a large side of roasted broccoli or a green salad. The extra fibre from the greens acts as a "glucose buffer," ensuring a much flatter blood sugar curve post-meal.

 

---

🛑 Medical Disclaimer: Important Notice

Please Read Before Using Our Health & Recipe Content

The content published under the "Eat Well" section, including all recipes, tips, nutritional information, and general health commentary, is provided for informational purposes only.

This content is NOT a substitute for professional medical advice, diagnosis, or treatment.

• Consult Your Healthcare Provider: Always seek the advice of a qualified physician, registered dietitian, or other health professional with any questions you may have regarding a medical condition, diet plan, or before starting any new eating regimen.
• Individual Needs: Dietary needs, caloric requirements, and carbohydrate tolerances vary greatly from person to person, especially for those managing illnesses like diabetes. Our general recommendations may not be suitable for your specific health situation.
• Never Disregard Medical Advice: Never disregard professional medical advice or delay seeking treatment because of something you have read on this blog.
• Assumption of Risk: You assume full responsibility for any and all risks associated with using this information. The blog creator makes no guarantees concerning the level of success you may experience, and you accept the risk that results will differ for individuals.

By using this blog and its recipes, you agree that you are fully responsible for your own health decisions.