Cauliflower: 100g (1 cup, florets), Broccoli: 50g (1/2 cup, florets), Whole wheat pasta (elbow or shells): 40g (1/4 cup, dry), Cheddar cheese (reduced-fat): 30g (2 tbsp, shredded), Greek yogurt (plain, low-fat): 30g (2 tbsp), Milk (low-fat): 60ml (1/4 cup), Nutritional yeast: 5g (1 tbsp), Dijon mustard: 5g (1 tsp), Garlic powder: 1g (1/4 tsp), Onion powder: 1g (1/4 tsp), Whole wheat breadcrumbs: 15g (1 tbsp), Olive oil: 5ml (1 tsp), Salt and Black pepper: to taste
1. Preheat oven to 180C°C (360°F). 2. Cook 40g pasta according to package directions. In the last 3 minutes of cooking, add 100g cauliflower florets and 50g broccoli florets. Drain. 3. In a small saucepan over medium heat, whisk together 60ml milk, 30g Greek yogurt, 5g nutritional yeast, 5g Dijon mustard, 1g garlic powder, 1g onion powder, a pinch of salt, and black pepper. 4. Add 20g shredded cheddar cheese and stir until melted and smooth. 5. Combine the cheese sauce with the pasta and vegetables. 6. Transfer to a small baking dish. 7. In a small bowl, mix 15g breadcrumbs with 5ml olive oil and remaining 10g shredded cheese. Sprinkle over the pasta mixture. 8. Bake for 15-20 minutes until golden and bubbly.
This wholesome mac and cheese with broccoli is a comforting and nourishing choice for menopause wellness. Cauliflower and broccoli add a vibrant boost of fibre, vitamin C, and antioxidants, supporting immune function and digestive health. Whole wheat pasta provides steady energy and extra fibre, helping to maintain balanced blood sugar and satisfaction. Reduced-fat cheddar cheese, Greek yogurt, and low-fat milk create a creamy, protein-rich sauce that delivers calcium and vitamin D for strong bones. Nutritional yeast and Dijon mustard add depth of flavour and B-vitamins, which are wonderful for energy and overall vitality. A sprinkle of whole wheat breadcrumbs and a drizzle of olive oil create a satisfying, golden topping. This dish is comforting and energizing, making nutritious eating enjoyable and supportive during menopause.
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