No matter how much we love macaroni and cheese, sometimes it just isn't the healthiest choice on the menu. Stirring in some vegetables helps, but often the resulting flavor isn't what kids – or, let's face it, even grown-ups – really want. What to do when we crave mac and cheese without guilt? Enter the unassuming cauliflower.
With its mild nutty taste and easily manipulated texture, cauliflower is ideal for creating a healthier alternative to traditional mac and cheese. It can be pureed into the cheese sauce as a substitute for roux, or it can replace the macaroni to create an entirely grain-free recipe.
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Cauliflower mac and cheese is apparently a favorite of the nation's First Daughters -- the Chicago Tribune reports that Sasha and Malia Obama request the dish for their Christmas meal. Variations of the Obama recipe are in Michelle Obama's 2012 book "American Grown" and "Healthy Recipes from the White House to You," published by the US Department of Agriculture.
Our recipe uses cauliflower in the cheese sauce, then bakes the pasta with a tasty, crunchy topping.
Ingredients (Yield: 4 servings)
1 tablespoon or less of canola or olive oil
1/3 cup breadcrumbs
2 tablespoons parsley, freshly chopped
1 cup elbow macaroni
2 cups cauliflower florets, fresh
3 cloves garlic, minced
1/2 cup plain Greek yogurt
1/4 cup 2% milk, or more
1 cup shredded smoked gouda cheese
1/2 cup string cheese
1/4 cup grated Parmesan cheese
Black pepper and sea salt, to taste
1 tablespoon or less of canola or olive oil
1/3 cup breadcrumbs
2 tablespoons parsley, freshly chopped
1 cup elbow macaroni
2 cups cauliflower florets, fresh
3 cloves garlic, minced
1/2 cup plain Greek yogurt
1/4 cup 2% milk, or more
1 cup shredded smoked gouda cheese
1/2 cup string cheese
1/4 cup grated Parmesan cheese
Black pepper and sea salt, to taste
Instructions
1. Preheat oven to 375 degrees Fahrenheit. Spray a medium size casserole dish with nonstick cooking spray.
1. Preheat oven to 375 degrees Fahrenheit. Spray a medium size casserole dish with nonstick cooking spray.
2. Heat oil on medium high heat and crisp the breadcrumbs and parsley. Set aside.
3. Cook pasta al dente and set aside.
4. Steam the cauliflower until soft. Transfer to blender and puree with garlic. If mixture is too thick, add small amounts of steam water until smooth.
5. Mix cauliflower puree with yogurt and milk in pot over medium heat. Keep stirring while adding cheeses a little at a time, thinning with more milk if needed. Add pepper and salt to taste.
6. Pour evenly into casserole dish. Top with breadcrumb mixture and bake until sauce is bubbly and edges of topping begin to toast, about 15 minutes.
Substitutions and Add-Ins
Try different kinds of cheese for subtle changes in flavor: Sharp cheddar, gruyere, and Jarlsberg cheese are good options. For a creamier sauce, replace the Greek yogurt with sour cream or cream cheese... perhaps a chive and onion flavored variety for fun!
Try different kinds of cheese for subtle changes in flavor: Sharp cheddar, gruyere, and Jarlsberg cheese are good options. For a creamier sauce, replace the Greek yogurt with sour cream or cream cheese... perhaps a chive and onion flavored variety for fun!
Boost the veggie content further by adding broccoli florets or carrots to the puree, or adding chopped onions to the cheese mixture. Make it a meal by stirring in bite-sized slices of your favorite sausage.
To make a grain-free version of this recipe, use steamed cauliflower florets instead of pasta. Be sure to squeeze-dry the water from the florets after steaming to prevent soggy results.
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Cauliflower is surprisingly adaptable to taste – you'll be amazed at the delectable cheese sauce in this recipe! Are you ready to try it? Please SHARE this recipe then let us know what you think in the comments below.