Nutritious Recipe of the Week

Mac and cheese with a veggie twist

Give mac and cheese a makeover by adding bite-sized vegetables into the creamy sauce. This ooey gooey recipe is sure to be a favourite. Don’t have time to cut the vegetables into small pieces? No worries. Cook larger pieces a bit longer until they are tender.

Prep Time: 20 minutes

Cook Time: 20 minutes

• Ingredients

• Directions

• 375 mL (1 ½ cups) whole grain macaroni or fusilli

• 10 mL (2 tsp) soft non-hydrogenated margarine

• 1 small onion, finely chopped

• 2 cloves garlic, minced

• 1 carrot, finely chopped

• 125 mL (1/2 cup) finely chopped red bell pepper

• 125 mL (1/2 cup) grated zucchini

• 30 mL (2 tbsp) all purpose flour

• 500 mL (2 cups) skim milk

• 5 mL (1 tsp) chopped fresh thyme or 2 mL (1/2 tsp) dried thyme leaves

• 250 mL (1 cup) shredded light old Cheddar cheese

• 5 mL (1 tsp) Dijon mustard

• Pinch fresh ground pepper

Directions

1. In a pot, bring water to boil. Add macaroni and cook for about 6 minutes or until pasta is tender but firm. Drain well and set aside.

2. In a large saucepan, heat margarine over medium heat and cook onion and garlic for 1 minute. Add carrot, red pepper and zucchini and cook, stirring for about 5 minutes or until softened. Stir in flour and cook, stirring until flour is absorbed. Slowly pour in milk and stir until smooth. Add thyme. Cook, stirring for about 5 minutes or until starting to bubble. Stir in cheese, mustard and pepper. Remove from heat and stir until melted and smooth. Stir in cooked macaroni until well coated.

Tips

• What kid doesn’t love mac and cheese? Ask your little chef to help grate the cheese using a box grater.

• Make it yours. Personalize this recipe by switching up the cheese.

• Here’s how you can use frozen vegetables in this recipe. Leave out the carrots, red pepper and zucchini and substitute 500 mL (2 cups) diced, mixed frozen vegetables in the sauce.

• Ask your kids to choose what pasta shape they want to use. There are lots to choose from, like penne, scoobi doo, shells and wagon wheels.

• Try using less of the ingredients that are high in added sodium, sugars or saturated fat. Adding salt or sugars directly to your recipe? Remember, a little often goes a long way.

Categories: vegetarian, kid-friendly, freezer-friendly

Oat and pumpkin no-bake bites

These oat and pumpkin no-bake bites are the perfect snack for on the go, busy days, or lunch kits. With only a few ingredients needed to prepare these, they will surely become a family favourite!

Prep time: 10 minutes (this does not include freezing for 1 hour)

Cook time: 0 minute

Servings: 18 (makes 36 bites)

Ingredients

• 750 mL (3 cups) rolled oats

• 250 mL (1 cup) pure pumpkin puree

• 250 mL (1 cup) natural almond or peanut butter or non-nut alternative

• 125 mL (½ cup) maple syrup

• 5 mL (1 tsp) cinnamon

• 7 mL (½ tbsp) vanilla

Directions

1. In a large bowl, add all ingredients and mix well.

2. Using a tablespoon, pour mixture in your hand to form 1-inch balls and place on a baking sheet.

3. Cover and freeze for one hour before eating!

Categories: vegetarian, kid-friendly, no-cook, freezer-friendly