Make Healthy & Nutritious Mac and Cheese Recipes With Your Kids

The Nutritional Benefits of Mac and Cheese

Mac and cheese is a classic comfort food that is loved by many. However, it often gets a bad reputation as being unhealthy and nutritionally lacking. But mac and cheese can actually be quite nutritious if made with the right ingredients and techniques. Here's an in-depth look at the nutritional profile of mac and cheese and how to boost its health benefits.

The Nutrients in Traditional Mac and Cheese

Traditional mac and cheese contains pasta and cheese as the main ingredients. Here are some of the key nutrients found in these components:

Carbohydrates - Pasta is high in carbohydrates, providing a good source of energy.
Protein - Cheese contains protein for building and repairing muscle tissue.
Calcium - Cheese is high in calcium which is important for bone health.
Vitamin A - Cheddar cheese provides vitamin A which supports immune function and eye health.
B Vitamins - Both pasta and cheese supply B vitamins like riboflavin, niacin, and folate.

So you can see that even basic mac and cheese made from pasta and cheese gives you some valuable vitamins, minerals, and other nutrients.

Potential Drawbacks of Traditional Mac and Cheese

However, traditional mac and cheese often falls short in a few areas nutritionally:

Added fats - Store bought or homemade mac and cheese recipes typically call for butter or other added fats like cream or milk, increasing the saturated fat content.
Sodium - Sodium is added through salt and cheese. Too much sodium can increase blood pressure in some individuals.
Lack of fiber - Refined pasta and cheese have minimal fiber, missing out on the digestive and heart benefits of fiber.
Lack of vegetables - Most basic mac and cheese recipes do not include nutrient-dense vegetables.

Luckily there are several easy ways to give mac and cheese a nutritional boost as we'll discuss next.

Ways to Make Mac and Cheese Healthier

With a few simple ingredient swaps and additions, you can transform mac and cheese into a nutritious meal that delivers a variety of vitamins, minerals and important nutrients. Here are some healthy hacks to try:

1. Use Whole Grain Pasta

Switching out regular pasta for a 100% whole grain pasta variety instantly increases the fiber and nutrient content of mac and cheese. Look for pasta made from whole wheat, quinoa, brown rice, or other whole grains. The extra fiber will help keep you full and aids digestion.

2. Add Vegetables

Stirring veggies like broccoli, spinach, tomatoes, or roasted red peppers into mac and cheese boosts its nutritional profile. Try blending up cooked veggies into a paste and combining with the cheese sauce for a creamier texture. Roasted vegetables like carrots, cauliflower or butternut squash also pair nicely with mac and cheese.

3. Use Reduced Fat Cheese

Choose reduced-fat versions of cheddar, swiss, gouda and other cheeses to cut some of the saturated fat. Part-skim mozzarella or feta crumbled on top are other lower fat options. Just a small reduction in fat can make a difference.

4. Add Lean Protein

Incorporating a serving of lean protein like chicken, shrimp, beans or tofu can make mac and cheese a complete meal. Try dicing rotisserie chicken and stirring it in or topping your mac and cheese with some quick sautéed shrimp. The extra protein will help keep you satisfied.

5. Use Low Sodium Products

Check the sodium content on cheese, pasta sauce, broth and other ingredients. Opt for low-sodium or no salt added versions when possible to reduce the overall sodium level. Flavor foods with herbs and spices instead.

6. Make a Bechamel Sauce

Substitute a classic French bechamel sauce made of milk thickened with a roux of butter and flour instead of just cheese. You can use part-skim milk and just 1-2 Tbsp butter in place of several cups of full fat cheese, cutting back on saturated fat.

7. Add Nutritional Yeast

Nutritional yeast is an inactive yeast full of B vitamins that has a nutty, cheesy flavor. Sprinkle 2-3 Tbsp on top of mac and cheese to cut back on cheese. The yellow color helps maintain that classic mac and cheese appearance.

Healthy Mac and Cheese Recipe

This healthy mac and cheese recipe incorporates several of the tips mentioned for a nutritious and delicious meal the whole family will love.

Ingredients:

8 ounces 100% whole wheat elbow pasta
1 cup low-fat milk
1 Tbsp flour
1 Tbsp unsalted butter
1/4 tsp each salt and pepper
1 cup reduced-fat cheddar cheese, shredded
1/2 cup part-skim mozzarella cheese, shredded
1/4 cup Parmesan cheese
1 cup frozen peas
2 cups chopped cooked chicken breast

Instructions:

Cook pasta according to package directions until al dente. Drain and return to pot.
In a saucepan, melt the butter over medium heat. Whisk in the flour and cook for 2 minutes.
Gradually whisk in the milk. Bring to a simmer and cook until thickened, about 5 minutes.
Remove from heat and stir in the cheddar, mozzarella, salt and pepper until melted and smooth.
Add the cheese sauce, peas and chicken to the pasta and stir to coat. Sprinkle with Parmesan.
Bake at 375F for 20 minutes until hot and bubbly.

This lightened up mac and cheese is loaded with protein, fiber, vitamins and minerals. The whole wheat pasta, peas, and chicken breast provide a big nutritional boost. By using just a tablespoon of butter and reduced-fat cheeses, saturated fat and calories are kept in check. Serve this healthy mac and cheese at your next dinner along with a salad or veggies for a well-rounded meal.

Tips for Making Restaurant Style Mac and Cheese

Sometimes you just crave the rich, decadent mac and cheese you'd get at a restaurant. While you can certainly indulge in moderation, there are also some ways to health-ify that restaurant style at home:

Use a Cheese Blend

Restaurants typically use a blend of cheese like cheddar, Monterey Jack, and American. Mixing 2-3 reduced-fat cheeses can help mimic that texture and flavor.

Amp Up the Flavor

Add spices like dry mustard, smoked paprika, a pinch of cayenne or nutmeg. A little bit of these strong flavors goes a long way.

Make a Roasted Garlic Pasta Sauce

Roasting mellows garlic's bite and gives it a sweet, nutty flavor. Simmer roasted garlic cloves into your pasta sauce for a gourmet touch.

Top with Panko Breadcrumbs

For the crunchy topping you get at restaurants, sprinkle some whole wheat panko breadcrumbs on top before baking.

Bake in a Cast Iron Skillet

For the ultimate crispy edges, cook your mac and cheese in a well-seasoned cast iron skillet. Just remember to use oven mitts when handling!

Mac and Cheese for Picky Eaters

If you're trying to get picky eaters like kids or family members to eat healthier, turning nutritious ingredients into mac and cheese can help. Here are some tips for making over mac and cheese for picky eaters:

Hide Veggie Purees

You can sneak extra veggies in by blending cooked cauliflower, pumpkin, carrots or spinach into the cheese sauce. The trick is to finely puree them so there are no visible chunks.

Add Herbs for Flavor

Boost flavor with fresh herbs like parsley, basil, oregano or chives so less cheese is needed. Herbs also have antioxidant benefits.

Whole Grain Pasta Shapes

Make it fun by using whole grain pasta in kid-friendly shapes like alpha-bet letters, farfalle bowties or mini macaroni.

Let Them Help

Having picky eaters assist with preparing the mac and cheese makes them more interested in trying it. Let them stir ingredients or build their own from a topping bar.

Include Familiar Ingredients

Adding something they already like, such as diced ham, shredded chicken, sautéed onions or peas can help ease the transition to healthier mac and cheese.

Mac and Cheese for Special Diets

Mac and cheese can also be adapted to accommodate special diets like dairy-free, gluten-free, vegetarian and vegan:

Dairy-Free Cheese Alternatives

Make dairy-free cheese sauce with unsweetened non-dairy milks and dairy-free cheeses. Look for products made from nuts, tapioca, potatoes and other plants.

Gluten-Free Pasta

Substitute gluten-free pasta varieties made from lentils, chickpeas, quinoa, brown rice or 100% whole grains. Check labels since some gluten-free pastas are still highly processed.

Add Plant-Based Protein

For vegetarian/vegan mac, stir in proteins like cooked lentils, diced tofu, edamame or cannellini beans for staying power.

Nut Cheese Sauces

Cashew or almond based sauces can mimic the richness of cheese. Add nutrition with sunflower seed butter or cauliflower.

Storing and Reheating Mac and Cheese

When making healthy mac in bulk, proper storage is key for keeping it fresh and safe to eat as leftovers. Here are some storage tips:

Let mac and cheese cool completely before storing.
Store in airtight shallow containers instead of one deep container so it chills faster.
Refrigerate within 2 hours and use within 3-5 days.
Freeze for longer storage of 1-3 months. Portion into freezing-safe containers.

To reheat, cook on the stove over medium low, adding a little milk or broth to prevent drying out. Or bake individual portions in the oven wrapped in foil at 375°F until warmed through.

Tips for Making Mac and Cheese with Kids

Cooking mac and cheese with kids can be a fun family activity while teaching valuable kitchen skills. Here are some tips for getting kids involved:

Assign age-appropriate tasks like stirring, scooping, pouring or grating cheese with supervision.
Let them help pick special ingredients like fun shaped pasta or mix-ins.
Keep them engaged by talking through each step of the process.
Make it a bonding experience by playing music and sharing conversation as you cook together.
Teach basics like safety, hygiene, measuring and timing.
Discuss healthy choices as you add nutritious ingredients.
Let them decorate their individual portions with toppings like herbs, nuts or seeds.

Cooking together helps kids gain confidence in the kitchen, be more open to trying healthy foods and enhances family time. So grab your smallest chef and have fun making healthy mac and cheese recipes!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.