Foods, Uncategorized

Cauliflower ” No Mac “and Cheese Bake

Cauliflower ‘n cheese bake

cauliflowe

If your family inhales mac ‘n cheese the way mine does, if you don’t tell them this is made with cauliflower instead of pasta, they just might not even notice. And if they do, they probably won’t care, ‘cause it’s so darned delicious.

Ingredients

Vegetables

  • 4 cups (1 L) small (1 inch / 2.5 cm) cauliflower florets
  • 1 cup (250 mL) chopped onion
  • 2 tablespoons (30 mL) olive oil
  • 1 teaspoon (5 mL) of your favourite seasoning blend (I used everything bagel mix)

Sauce

  • 2 tablespoons (30 mL) butter
  • 2 tablespoons all-purpose or gluten-free flour
  • 1 1/4 cups milk
  • 1 cup (250 mL) grated cheese (I used a blend of mozzarella, Swiss and Parmesan)
  • 1/8 teaspoon (.3 mL) cayenne powder
  • 1/4 teaspoon (1.25 mL) smoked paprika
  • Salt and pepper

Topping

  • 1/2 cup (125 mL) panko or gluten-free breadcrumbs
  • 1 tablespoon (15 mL) of garlic butter (or regular butter), melted

Method

  • Preheat oven to 400F. Toss cauliflower florets and chopped onion with oil and spices on a rimmed baking sheet. Roast for 15 minutes, shaking pan occasionally.
  • While vegetables are roasting, make the sauce. Start by melting the butter in a medium saucepan placed over medium heat. Stir in the flour and cook for 2 minutes, stirring constantly.
  • Slowly whisk in 1 1/4 cups milk to form a smooth sauce.
  • Let cook for 3 minutes, stirring often, then whisk in cheese, cayenne and paprika. Cook, stirring often, until cheese has melted and sauce is thick. Taste and add salt and pepper to suit your preference.
  • Transfer roasted vegetables to a casserole dish large enough to hold in a single layer.
    Pour hot cheese sauce over top, jostling cauliflower so it is coated on all sides with the sauce.
  • In a small bowl, combine the panko and melted garlic butter. Sprinkle evenly over the cauliflower and sauce.
  • Put the casserole dish in the oven and bake until sauce bubbly and topping is golden brown, about 10 minutes.
  • Serve hot with wedges of lemon to squeeze over top for an extra pop of flavour.

Serves 4.

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Diets and Weight Loss, Foods, Uncategorized

Slow Cooker White Cheddar Broccoli Mac & Cheese Low Calorie

Slow Cooker White Cheddar Broccoli Mac & Cheese

Slow Cooker White Cheddar Broccoli Mac & Cheese

Low Calorie

 

Ingredients

1 1/2 cups milk

2 egg whites

2 teaspoons cornstarch or tapioca starch

1/8 teaspoon nutmeg

1 cup grated white cheddar cheese

1 small head of broccoli, cut into bite-sized florets

2 cups dry, whole wheat pasta

( taste good with angel hair and bacon crumbled)

 

Directions

Whisk together the milk, egg whites, and cornstarch in your slow cooker insert. Be sure to whisk well.

Stir in the grated cheese, broccoli and pasta shells.

Cook on low for 1-1/2 to 2 hours.

After the first hour, stir the food on a semi-regular basis (about every 15 minutes or so). This will do two things. It will allow the pasta to cook evenly. It will also allow you to keep any eye on the pasta and see when it’s done.

Every slow cooker is different, so the timing for this recipe may be slightly different on this for you. Pasta goes from “cooked” to “mush” very quickly. So be sure to keep stirring on occasion to keep an eye on things.

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Foods, Uncategorized

Kraft Mac and Cheese

kraftmacandcheese

 

In Kraft’s “Easy Mac” they use straight up Monosodium Glutamate aka “MSG” to create addiction to processed foods early in a child’s life – they don’t even try to hide it under the name “yeast extract.” This is really shocking and to think so many kids around the nation are popping these suckers into microwaves is so sad. Please inform your friends and family – this product shouldn’t exist! Not only does it have GMOs and dyes that can be contaminated with carcinogens, but this type of Mac & Cheese requires a big fat warning label in Europe that says “May Have An Adverse Affect On Activity and Attention in Children.” This is one of the most unethical products I’ve ever seen – especially since Kraft knows how to use safer ingredients already in some of their other products.  Even Annies Homegrown Mac and Cheese was bought our by Kraft Foods, and now is not a natural product.

 

Health and Wellness Associates

Archived

312-972-WELL