Mac N Cheese

This recipe is a good start to persuade picky eaters to eat vegetables. As children become healthier in their palates, consider upping the quantity of cauliflower and reducing the quantity of milk and cream cheese in the sauce. We prefer brown rice macaroni to whole wheat macaroni as when cooked, it looks and tastes closer to regular pasta.

Oil, for greasing 226 grams
1 cup brown rice macaroni/ wholewheat macaroni
Salt and Pepper, to taste
100 grams Cauliflower, chopped into florets
215 grams / 1 cup Milk
20 grams / 1.5 tablespoons Butter (preferably grass fed)
16 grams / 2 tablespoons Wholewheat Flour/ Chapati Flour
60 grams / 2 tablespoons Cream Cheese

Yield: 2 adults / 4-5 toddler portions

Boil the macaroni in salted water as per the package instructions. Drain well and run cold water on it to wash out the excess starch.

Meanwhile, cut the cauliflower into florets. Steam until cooked through and soft.

Add a splash of water and puree until a smooth puree is formed. Mix this puree with the milk.

Melt the butter in a pan on medium low heat. Add the flour and cook until golden. Whisk in the cauliflower-milk mixture and cook until thickened.

Add the cream cheese. Remove from heat.

Mix this sauce with the drained pasta and salt and pepper to taste. Sprinkle with a little paprika or dried herbs, if desired.


Baked Apple Fritters


Our healthier version of the favorite Annabel Karmel fritter recipe. Consider substituting pears instead of apples if you prefer.

80 grams Plain Flour
45 grams Whole Wheat Flour / Chapati Flour
1.5 grams / 0.75 teaspoon Baking Powder
0.25 teaspoon Salt
80 grams Apples, chopped, (about half of 1 medium apple)
100 grams Apple, pureed
4 grams / 2 teaspoons Coconut Oil/ Ghee
55 grams / 0.25 cup Milk (regular or soy)
65 grams /0.25 cup + 1.5 teaspoon granulated Raw or Coconut
Sugar, divided
1 teaspoon Vanilla Extract

Yield: 12 fritters

Preheat the oven to 180° Celsius.

Lightly coat a baking sheet with non stick cooking spray.

Whisk together the flour, whole wheat flour, baking powder, and salt in a large bowl. Stir in the diced apple.

Puree 100 g of apple with a splash of water. Set aside.

In a separate bowl, stir together the oil, apple puree, milk, ¼ cup sugar, and vanilla. Make a well in the center of the dry ingredients, and pour in the wet, stirring just until moist.

Evenly drop batter onto the prepared baking sheet into 12 blobs. Lightly spray with nonstick cooking spray if you desire a deeper golden-brown top. Sprinkle the remaining 1½ teaspoons of sugar on top.

Bake in the preheated oven for 12-14 minutes. Cool on the tray for 5 minutes before turning out onto a wire rack to cool completely.