Healthy Mac and Cheese

I've made a lot of mac and cheese throughout my bentomaking years (I just went back and did a search through the website via the search box on the top right -->). But today I had to find a way to make it without milk. As usual, I also added veggies. This time I used minced broccoli, chopped zucchini, and chopped kuri squash.

You're probably saying, but you need milk! It has to be creamy! Well, I happened to not have milk in the house so I had to find a way to make do. I previously always made a roux with milk and flour but this time I just added shredded cheddar and parmesan to the cooked pasta and sauteed veggies. Guess what? It's still good! You can keep it vegetarian, or add protein if you like; I used soyrizo (so still vegetarian). Use your favorite spices; I used paprika, chili powder, cayenne, cumin, and pepper. Toss together and it's done. So good!

Mac and Cheese No Milk Method

1 pound elbow macaroni, cooked al dente

1 cup broccoli, chopped small

1 cup zucchini, chopped small

1 cup kuri (or other squash), chopped small

1 cup onion, chopped small

3 cloves garlic, minced

soyrizo (or sausage or other protein), to taste

1 cup shredded cheddar cheese

1/2 cup parmesan cheese (or other cheese of choice)

Saute the veggies in olive oil until soft. Add your favorite spices (I used paprika, cumin, chili powder, cayenne pepper, black pepper). Add soyrizo. Add pasta, toss together. Add the cheese, mix together. 

Mac and Cheese Bento

I put roasted grape tomatoes on top of today's (whole wheat) mac and cheese to add a little color and also to check out these super cute new leaf picks from Modes4u. I think they are meant to be radish, tomato, and some kind of sprout leaf tops. So creative and fun!

Also in our Lunchbots Trio: little pita triangles topped with protein-rich nutrition, kiwi and the ever-present (as long as they're in season which I hope is at least another month) blood oranges.

Happy Bento-ing! 😊❤🍱

Mac and Cheese, Broccoli, Kabocha and Soyrizo Bento

Mac and Cheese, Broccoli, Kabocha and Soyrizo Bento, a photo by sherimiya ♥ on Flickr.

With the cooler weather upon us, I'm thinking about warm foods. And that means more thermal bento. Today I made TinySprite's absolute favorite food of all time: mac and cheese. I used whole wheat elbow macaroni, with cheddar cheese, grated kabocha, ,minced broccoli, and crumbled soyrizo. Oh so good. There's a smiling mozzarella cloud there to greet her at lunchtime when she opens up her Thermos Hello Kitty thermal food jar. The side container holds the reds: sugar plum, tomatoes, and strawberries. Stay tuned next week for an exciting new product I'm reviewing, and a giveaway to boot!
Added to What's For Lunch.

Cheesy Cauliflower "Mac" and Cheese Bento

Cheesy Cauliflower "Mac" and Cheese Bento, a photo by sherimiya ♥ on Flickr.

I made up this meal. TinySprite has been asking for mac and cheese for a long time, so I figured it was time to make a batch. I noticed a recipe for cauliflower "mac" and cheese (in which the cauliflower replaces the pasta), and combined it with another recipe I saw which incorporated butternut squash puree into the cheese mixture. I also added onion and minced broccoli, as I have been known to do, and came up with this. I've noticed cauliflower used as a gluten substitute before, and I even used it to make a gluten-free pizza dough (here), so I guess it's probably nothing new. But it's kind of a nice change from macaroni elbow pasta. I packed it into the Hello Kitty thermal food jar, and decorated the top with a red bell pepper "flower". The side box holds pickled cucumbers, broccoli, tomato, carrot, pickled onions, and a sweet white nectarine.

Gluten-Free Mac and Cheese Bento

Gluten-Free Mac and Cheese Bento, a photo by sherimiya ♥ on Flickr.

Yes, it's the peak of summer and I made mac and cheese. It's TinySprite's favorite, and she's been asking for it, so how could I refuse? She ate two bowls for dinner, and requested another serving for lunch, packed in her Hello Kitty thermal jar. So here it is: my special version of ka-broc-mac and cheese. There's a side box of summer-ripe cherries, homegrown sunsugar orange cherry tomatoes, a homegrown yellow pear tomato, a cup o'blueberries, and a sweet lil' lychee. See how Korilakkuma looks like she's hugging it? That's just exactly how I feel about lychee too. ^_^

I've posted my ka-broc-cheese recipe before (here) but this time I've made it wheat-free and soy-free. The only changes are a substitution of brown rice flour in place of the whole wheat flour for making the roux, and the omission of the spicy soyrizo. Actually, I made this batch in parts, because I happen to love the soyrizo in here, so I just kept it separate to mix in later. I also had to make separate kinds of pasta (quinoa elbows for the gluten-free version and whole wheat elbows for everyone else). It was a bit complicated, but totally worth it. If you don't have any issues with wheat or soy, I would keep to the original recipe; it works and tastes just as good as this one. I know, I know, it is totally untraditional, and the cheese isn't smooth and creamy with everything I've thrown in. But it is substantial, and it fills you up, and you don't even have to worry about a side salad or something. Cuz the veggies are already IN THERE. Woot!

Wheat and Soy Free Mac and Ka-Broc-Cheese Method/Recipe

Cook 8oz (or more if you like) quinoa (or corn) elbow macaroni, 10-12 minutes or until just al dente. Drain.
Steam or microwave 5 slices kabocha (or more) and one small head of broccoli until softened.
Grate the kabocha and mince the broccoli.
Melt 3T butter in a saucepan over medium low heat.
Whisk in 3T brown rice flour, 1tsp dry mustard, a few pinches of pepper, and a sprinkle of cayenne pepper until smooth, a few minutes.
Add 2 cups milk.
Cook over medium heat, stirring constantly, 6-8 minutes, until milk comes to a boil.
Add: 2C (or 3C, or more) shredded cheddar, parmesan, or whatever cheese you happen to like. Stir to incorporate.
Add the grated kabocha and the minced broccoli. Stir.
Add more cheese if you like it cheesier.
Add pasta, stir to completely incorporate.

Is it more cheddar on top of my lovely creamy cheesy sauce? 

No.... muahahaha!!

It's shredded kabocha. Really.

Look: you can barely tell it's in there.

I'm serious. The cheesalicious flavor overpowers the kabocha.

Yeah, that's a lot of broccoli.

Okay, it's kind of lumpy now. 

If you don't like it, go ahead- add more cheese.

Go on, it's okay. It's cheese! It's all good.

Mac and Ka-broc-cheese-rizo Bento

Mac and Ka-broc-cheese-rizo Bento, a photo by sherimiya ♥ on Flickr.

My kids have been requesting mac and cheese, so I decided to make a giant batch to last them a couple days. They can seriously put away this stuff. As usual, I packed the portions in their thermal food jars; this one is TinySprite's Hello Kitty Thermos brand jar, which holds 10 ounces and has served us well throughout most of her preschool lunch career. I know it doesn't keep the food as hot as long as MisterMan's Stanley food jar, because I've done a nonscientific, side-by-side comparison using hot water and a thermometer. It doesn't really matter for her since she eats within 3 hours or so after I've packed it, but my bigger concern now is that she may be outgrowing this little jar. The last few times I used it, it's come home completely empty -- which is good, of course -- but it just makes me wonder if I could pack a little bit more for her whether she'd eat more.

I've used several different recipes for mac and cheese (like Pioneer Woman's version here and Bacon Mac and Cheese here). Today's mac batch contains three extra ingredients. Can you guess what they might be? Soyrizo, diced kabocha and broccoli! It's not exactly a secret; I've done it before, and anyway I told them I'd put it in, and their reactions were mixed. TS: Yayyy! MM: Did you cut the kabocha super small and mix it in really well? Mmmkay. Can you tell my boy might not appreciate the finer aspects of this wonderful squash as much as my girl? I assured him I did. The other key is to use a lot of cheese. I mean a LOT. Like a whole pound or more. They love the gooey stuff, and I don't think they even noticed that it was whole wheat elbow macaroni. So there. The other container held all fruit, since I was pretty happy with the vegetable load they got in the mac: strawberries, kiwi, cara cara oranges, blueberries, blackberries, and grapes. And, there's a heart. Because it's the month of love. ^_^

Mac and Ka-Brocco-Cheese-Rizo Method/Recipe (I know, not a great name. But can you think of something catchier?)

Cook 8oz (or more if you like) whole wheat elbow macaroni, 10-12 minutes or until just al dente. Drain.
Steam or microwave 5 slices kabocha (or more) and one head of broccoli until softened.
Chop into small dice.
Whisk: 1C milk, 2T whole wheat flour, 1tsp dry mustard, and a sprinkle of cayenne pepper.
Cook over medium heat, stirring constantly, 6-8 minutes.
Add the diced kabocha and broccoli.
Add a half link (or more, if you like) soyrizo. Stir it all in well.
Add: 1C (or 2C, or more) shredded cheddar, parmesan, or whatever cheese you happen to like. Stir.
Add more cheese if you like it cheesier.
Add pasta, stir to completely incorporate.

Added to Allergy-Free Lunchbox Love.

Heat Miser and Hermey Mac 'N Cheese Bento

Heat Miser and Hermey Mac 'N Cheese Bento, a photo by sherimiya ♥ on Flickr.

Okay, I'm almost too embarrassed to tell you about the mixed-up bento today. Almost. But it's done, and I didn't even think about checking the facts until afterwards. So confident was I! Anyway, I woke up wanting to make Mayor Burgermeister Meisterburger (remember him?) from the animated Christmas TV Special Santa Claus is Comin' To Town. It's a great one, right? But then I remembered the Heat Miser, and started singing his awesome song. You know the one: "Friends call me Heat Miser, whatever I touch - starts to melt in my clutch! I'm too much!" So then I decided to make him. But then I remembered the little misfit elf dentist-wannabe from the Island of Misfit Toys, and.... I think you may be starting to get the picture that I have TOTALLY mixed up all the stop-action Christmas TV Specials. But did that stop me? Noooooo. Never mind that Heat Miser was from The Year Without A Santa Claus, and Hermey the elf was from Rudolph The Red-Nosed Reindeer. They are both going in my bento; so there! Luckily the Mac and Cheese is a definite hit. I made it the way I did last month (in this bento), mixing in broccoli and diced kabocha to boost the nutrition. I also crumbled in some soyrizo, which is a chorizo soy substitute which adds spice and flavor. Super good. I packed it in my cute apple-shaped bento bowl, with the top tier holding the grapes, grapfruit, carrot, broccoli, and two quail egg Christmas characters who have NEVER ACTUALLY MET before this very day in MisterMan's bento. Pretty incredible day for them, I'd say. Wonder what they'd talk about? ^_^

Mackin Cheese Thermal Bento

Mackin Cheese Thermal Bento, a photo by sherimiya ♥ on Flickr.

Here's another time-saving meal that I really should make more often. Who doesn't love mac and cheese? And it doesn't have to be plain and boring; you can feel free to add all kinds of interesting and fancy ingredients. It's your meal and you can make it however you want! So here's an "interesting" twist on this batch. I usually make mac and cheese on the stovetop and finish it in the oven and under the broiler (like here and here), but I just didn't have time for all that this time. After mixing the macaroni with the milky, cheesy, creamy sauce, I had an urge to make it more nutritious (surprise). I was going to throw in some steamed broccoli florets (which I sort of did, as you can see), but then I had a genius idea. What about kabocha? Since everything was already basically cooked, I steamed the kabocha separately, just enough for it to keep its shape without getting mushy. Then I diced them and gently tossed and folded them in. Since the squash is orange, it blends right in. Not that I was trying to hide it or anything. But I was so pleased with myself that I waited until the kids had finished licking their 3rd bowls before I casually mentioned that I had added "like, a half a kabocha" in there. TinySprite wasn't phased. She was the one who, when I asked whether she wanted mac and cheese, responded "Sure! I love cheese. What's mackin?" But MisterMan's head snapped right up and he said "What?!" That's right, buddy! Muahaha!! Okay, maybe their taste buds aren't all that discriminating. Or maybe there was just so much real cheddar in there that they totally missed it. But I am inordinately happy that my kabocha passed itself off as cheddar so easily. I really love this squash, if I haven't mentioned it already. ^_^
Added to Allergy-Friendly Lunchbox Love.

Mac and Cheese Bento

Mac and Cheese Bento, a photo by sherimiya ♥ on Flickr.

Look, it's a thermal bento. In summer. Is it wrong? I was just in the mood for mac and cheese, so decided to pack a couple in my kids' thermal food jars. It's not essential to pack mac and cheese hot, and in fact I bet my kids would be happy to eat it at room temp, but there's something about ooey gooey cheesy mac that sounds so good to me. Last time I used The Pioneer Woman's recipe (for this bento here), and that was really good, but this time I used a bacon mac recipe. It could have used more cheese, I think, but it was still pretty good. I know the side box looks absurdly huge in the photo, but trust me; it's an illusion (it's actually propped up on the thermal jar lid). There's a lot of broccoli in the mac and cheese, so all I gave him on the side is: corn, carrots, strawberry, cherries and pluot.

Bacon Mac and Cheese (based on the recipe here)

8 ounces macaroni
2 1/2 cups milk
4 ounces each grated provolone and Asiago cheeses
2 eggs
2 scallions, chopped
3 slices sandwich bread, torn into small pieces
3 strips bacon
1 onion, chopped
1 clove garlic, minced
3 T flour

Preheat oven to 375 F. Butter a 2-quart shallow casserole dish. Cook the macaroni until al dente, about 5 minutes. Drain, transfer the pasta to the casserole dish along with 1/4 cup milk.
Meanwhile, mix the cheeses together. Beat the eggs with 1/4 cup milk in another bowl, add scallions, bread and half the cheese, set aside.
Cook the bacon, remove from pan. Cook the onion and garlic in the same pan, about 4 minutes, then add flour, cook another 2 minutes. Add the remaining 1 3/4 cup milk to the skillet, boil, and whisk until thick.
Remove the sauce from heat and whisk in the remaining cheese, add the sauce to the macaroni and stir to combine. [Here I added steamed broccoli, chopped fine]
Add crumbled bacon to the egg/bread mixture, spread over the top of the pasta.
Bake about 40 minutes.

Mac and Cheese Thermal Bento

Mac and Cheese Thermal Bento, originally uploaded by sherimiya ♥.

MisterMan gets to take his red Stanley thermal food jar, packed with steaming hot macaroni and cheese. This batch is very delicious. I basically used The Pioneer Woman's recipe here, and the cheesy sauce was super super tasty. But you know me; I'm always adding extra "goodies" into meals like this. I wanted to keep the deep orange color of the extra sharp cheddar cheese I used, so I threw in steamed chopped Indian squash and steamed shredded yellow carrots and yellow cauliflower. I was going to add some broccoli (and I did add a little before I changed my mind) but I think it looks more stunning all in orange. You could certainly add broccoli into the mac if you chose. But this mac & cheese is so good that you could even add the broccoli separately, like I did for their dinner, and they'll eat it totally undisguised. I also added Soyrizo, which I like to do in mac and cheese because I think it adds a little kick. The first time I did this I was afraid the kids would balk, but the trick is to not mention it and they'll never notice. I added a whole "link" this time and they loved it.

I also packed a side bento box with broccoli, grapes, strawberry, mini Fuji apple and chopped blood oranges. Oh, and two carrot lovebirds sitting in the tree ^_^

Added to What's For Lunch!

Mac, Cheese and Christmas Tree Bento

Mac, Cheese and Christmas Tree Bento, originally uploaded by sherimiya ♥.

I love mac and cheese. I love making it, I love eating it, and I love the way it's always an instant hit with everyone in the family. It's also a one-dish meal, which is my specialty (quick, easy, minimal thinking involved)! The great thing about mac and cheese is that it's a forgiving dish. You can make it pretty much any way you want, and it still turns out okay, to me anyway. I don't even really measure the cheese and milk and flour. Just put in what you have and keep adding until it looks good to you. Then, bake until everything meshes together and finish under the broiler for a crunchy top. Today I used mini penne pasta, two kinds of cheese, plus I chopped and added ham, spinach, some whole wheat bread slices and even... my favorite squash du jour: kabocha! I steamed it lightly, then grated it coarsely right into the mix. You could also puree it, but I like to see the little bits of kabocha. I don't remember if I even told the kids everything I put in it. It wouldn't matter anyway. They could eat the whole casserole quite happily. Good thing I reserved some for their bento. I don't show TinySprite's bento, but I made one for her too. Along with the mac and cheese, I squeezed in some carrots and peapods, a bunch of grapes, a satsuma mandarin, and a steamed broccoli Christmas tree with radish ornaments. I have a feeling I made this exact same tree last year, which I didn't realize until after I took the picture. Well, except for the star skewer, which completes the effect nicely, right?

Taco Mac Bento

Taco Mac Bento, originally uploaded by sherimiya ♥.

Today's bento is taco mac, which is just like mac & cheese but with taco-seasoned ground turkey and halved cherry tomatoes layered on top before sprinkling with grated cheddar and broiling. Also, instead of breadcrumbs I tossed crumbled shredded wheat on top for crunch. The kids had theirs like that, but the adults added hot sauce for some kick. It's yummy, and easier to eat than actual tacos. I put some in a green lettuce leaf on one side of my LunchBots, and filled in the other side with sliced peaches, a half plum, Okinawan purple potato, and some strawberries. I cut a few carrot flowers and filled in gaps with yellow cherry tomatoes for color. A few extra pasta and some picks made a face. Easy!
Linked this bento at What's For Lunch. You can too; go ahead!