Be Your Own Personal Chef for Better Diabetic Foot Health

Cauliflower tots look just as good as regular tots, but are much better for you!Tomorrow is National Personal Chef Day, but you can start making healthier choices in the kitchen today, without shelling out for someone to do it for you!

As a Houston podiatrist, I am entrusted with maintaining the foot health of numerous diabetic patients, and while regular checkups with me will go a long way toward preventing serious problems like ulcers, diabetic feet will always be at risk unless patients keep their diabetes under control.

One of the best ways to maintain your diabetic health is to control your diet and make better choices at mealtime. With that in mind, I wanted to share with you an easy-to-make-at-home recipe that you can substitute for the un-healthy version of this classic family favorite. Enjoy, and make sure to maintain regular appointments with both your primary care physician and your podiatrist to ensure your feet stay healthy as you cope with diabetes.

From the American Diabetes Association (ADA):

Cheesy Cauliflower Tots (Great Substitute for Tater-Tots)


Cooking spray

1 head cauliflower, trimmed (about 1 ½ pounds)

1 egg

1 egg white

½ cup reduced fat, shredded cheddar cheese

1/3 cup breadcrumbs

2 scallions, white and green parts, minced

½ teaspoon salt (optional)

¼ teaspoon ground black pepper


  1. Preheat the oven to 400 degrees F. Coat one large or two small baking sheets with cooking spray. Set aside.
  2. Steam the cauliflower for 10-12 minutes or until soft. Set aside to cool. Once cool, mince the cauliflower.
  3. Stir the remaining ingredients into the minced cauliflower, and let the mixture rest for 10 minutes.
  4. After resting, stir the mixture again. Scoop cauliflower with a tablespoon measure onto the sprayed baking sheet. Form the ball into the shape of a tater-tot. Repeat to make 35 tots.

Spray the top of each tot with cooking spray. Bake for 15 minutes. Turn the tots and bake an additional 10 minutes or until golden brown.

Dr. Andrew Schneider
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Dr. Andrew Schneider is a podiatrist and foot surgeon at Tanglewood Foot Specialists in Houston, TX.
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