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.



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


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
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  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!