Healthy Mac ‘n Cheese And Creamy Sauces

Healthy Mac ‘n Cheese And Creamy Sauces Jane Day
Jane Day is co-author with Dr. John Day of "The Longevity Plan," documenting their journey to China's Longevity Village. "Preparing food for guests has always been a stressful thing - feeling inadequate and fearing that the dishes wouldn't turn out. Posting recipes has been an exercise in the ultimate confrontation of this fear. Gratefully, the joy in figuring out how to make favorite dishes with healthier ingredients now exceeds the fear and I take courage in the idea that maybe I can help someone else do the same."

If you are looking for ways to offer vegetables to picky eaters, or want a delicious, healthy, creamy sauce for yourself, this recipe with blended, steamed cauliflower is for you.

One of my children calls the Mac ‘n Cheese version: “Winner winner, noodle dinner.”

I love making a batch of these creamy, healthy sauces for lots of easy and varied fast food dishes.

The basic sauce is great as an alfredo sauce.

It is delicious over Ezekiel sprouted grain pasta, beans, vegetables, etc..

It also serves nicely as a creamy soup base or even as a creamy soup all on its own.

It can be transformed into a variety of other sauces, including Mac ‘n Cheese, Creamy Tomato Sauce, or Gravy by adding a few ingredients.

 

صورة

Alfredo Sauce with Ezekiel Sprouted Grain Penne

Creamy Tomato Sauce Over Organic Veggie Blend

Creamy Tomato Sauce Over Organic Veggie Blend

Basic No-Measure-Throw-Together Sauce:

Steamed Cauliflower (organic if possible–boil in pan of water until soft and sweet-what you taste here will translate in the sauce)

Organic Firm Tofu as desired

Organic Soy, Almond or Cow Milk to desired consistency

Kosher or Sea Salt to taste

Pepper if desired

Blend in blender until creamy.

Macaroni and Cheese Sauce:

To make a soft orange-hued sauce, steam a few carrot slices with the cauliflower and blend

Melt a little cheddar or other favorite cheese into the sauce in a pan on the stove, if desired

Pour over whole grain pasta. A favorite for Mac ‘n Cheese is Ancient Grains Quinoa Elbows (pictured below and in main photo).

Creamy Tomato Sauce:

Blend in favorite tomato sauce or sautéed tomatoes

Gravy:

Add a dash of Bragg’s Amino Acids

There are so many quick and healthy options with a batch of this sauce in the fridge all ready to go. Let us know what you create!

 

Frozen Veggies Lock in Nutrients

Ancient Grains Quinoa Pasta

Ancient Grains Quinoa Pasta

Ezekiel Sprouted Grain Pasta

Ezekiel Sprouted Grain Pasta

Healthy Mac ‘n Cheese And Creamy Sauces

If you are looking for ways to offer vegetables to picky eaters, or want a delicious, healthy, creamy sauce for yourself, this recipe with blended, steamed cauliflower is for you.
One of my children calls the Mac 'n Cheese version: "Winner winner, noodle dinner."
I love making a batch of these creamy, healthy sauces for lots of easy and varied fast food dishes.
The basic sauce is great as an alfredo sauce.
It is delicious over Ezekiel sprouted grain pasta, beans, vegetables, etc..
It also serves nicely as a creamy soup base or even as a creamy soup all on its own.
It can be transformed into a variety of other sauces, including Mac 'n Cheese, Creamy Tomato Sauce, or Gravy by adding a few ingredients.
 
<div style="float: left">
<a href="https://drjohnday.com/wp-content/uploads/صورة.jpg"><img class="wp-image-1841 size-medium" src="https://drjohnday.com/wp-content/uploads/صورة-400x298.jpg" alt="صورة" width="300" height="223" /></a> Alfredo Sauce with Ezekiel Sprouted Grain Penne
</div>
<div style="float: right">
<img class="size-medium wp-image-1889" src="https://drjohnday.com/wp-content/uploads/photo-1-400x298.jpg" alt="Creamy Tomato Sauce Over Organic Veggie Blend" width="300" height="223" /> Creamy Tomato Sauce Over Organic Veggie Blend
</div>
<div style="clear: both">
<strong>Basic No-Measure-Throw-Together Sauce:</strong>
Steamed Cauliflower <em>(organic if possible--boil in pan of water until soft and sweet-what you taste here will translate in the sauce)</em>
Organic Firm Tofu <em>as desired</em>
Organic Soy, Almond or Cow Milk <em>to desired consistency</em>
Kosher or Sea Salt <em>to taste</em>
Pepper <em>if desired</em>
<em>Blend in blender until creamy.</em>
<strong>Macaroni and Cheese Sauce:</strong>
To make a soft orange-hued sauce, steam a few carrot slices with the cauliflower and blend
Melt a little cheddar or other favorite cheese into the sauce in a pan on the stove, if desired
Pour over whole grain pasta. A favorite for Mac 'n Cheese is Ancient Grains Quinoa Elbows (pictured below and in main photo).
<strong>Creamy Tomato Sauce:</strong>
Blend in favorite tomato sauce or sautéed tomatoes
<strong>Gravy:</strong>
Add a dash of Bragg's Amino Acids
There are so many quick and healthy options with a batch of this sauce in the fridge all ready to go. Let us know what you create!
&nbsp;
<div style="float: left">
<img class="wp-image-1890 size-thumbnail" src="https://drjohnday.com/wp-content/uploads/photo-2-250x250.jpg" alt="" width="215" height="215" /> Frozen Veggies Lock in Nutrients
</div>
<div style="float: left">
<img class="wp-image-1880 size-thumbnail" src="https://drjohnday.com/wp-content/uploads/IMG_7955-250x250.jpg" alt="Ancient Grains Quinoa Pasta" width="215" height="215" /> Ancient Grains Quinoa Pasta
</div>
<div style="float: left">
<img class="wp-image-1883" src="https://drjohnday.com/wp-content/uploads/photo2-250x250.jpg" alt="Ezekiel Sprouted Grain Pasta" width="215" height="215" /> Ezekiel Sprouted Grain Pasta
</div>
<div style="clear: both"></div>
</div>
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October 18th, 2014

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4 Comments

  1. The Healthy Mac and Cheese recipe is the first I’ve tried from this site in our lifestyle shift. Delicious! I added a few extra seasonings: onion, garlic and nutritional yeast. 2 of my three boys ate it. The other wouldn’t even try it. Haha! Stubborn kid. Thanks for this resource!

  2. The saturated fat, testosterone, and cauliflower sauce articles are great–as always–thanks