Wednesday, March 14, 2012

Real Food Weekly Recipe: Mac and Cheese

Vitamin K2 rich foods:  Milk, butter, cheese.  

Who doesn't love Mac and Cheese?   Every kid, and I think adults too. It is something reminiscent of childhood, a weekend lunch choice, although I only ever had mac and cheese at friends' houses growing up (don't worry Mom, I don't feel deprived - thank you for NOT serving the fake stuff.). The problem is the boxed versions of mac & cheese are made with white flour noodles and powdered cheese mix. Not exactly nutritious! The so-called healthy brands are not much better than Kraft.

I make this recipe at home from time to time, usually when I want something quick, kid-friendly and different for lunch.  I have made it 'off the cuff', but for the purposes of sharing this with others I thought I better figure it out.  We're using real food: grass-fed butter, grass-fed cream (only when I have it available. If not, I will use whole milk), and raw cheddar cheese.  For noodles I always choose brown rice pasta. Although noodles are still a processed food and contain phytic acid , they are more nutritious and not constipating like white flour pasta.
This meal is chock-full of fat-soluble vitamins, and, if your dairy is raw, lots of enzymes. Since we’re using dairy from grass-fed cows, this mac & cheese is loaded with vitamin K2 — what your kids need to grow strong bones, wide faces with high cheekbones, and healthy, straight teeth.

Easy Mac & Cheese

2 cups  Rice pasta, brown, penne or macaroni
3 tbsp Butter, grass-fed
1/3 cup cream, raw if possible (you can also use grass-fed sour cream)
1 1/2 cups cheddar cheese, grass-fed, freshly grated (to taste) (a combination of cheddar and some soft goat cheese is nice)
Sea salt (to taste)
Black pepper, freshly ground (to taste)


1. Boil the pasta for 7-10 minutes per the directions on the package. Note: Nigella Lawson says pasta water should be “salty like the sea.” I always add a handful or two of sea salt to my pasta water, this gives the pasta a lot more flavour.
2. When the pasta is al dente, strain in a colander and then put it back in the pan. Put the heat on low.
3. Stir in the butter.
4. When the butter is melted, add the cream and the grated cheese by the handful. Stir and cook until creamy and melted. Add as much cheese as you like. Some people like it cheesier, and others like it less cheesy. You can also more add butter or cream to taste.  Add more cheese to get a consistency that you like.
5. Add sea salt and freshly ground black pepper to taste and serve warm.

Enjoy real mac & cheese!!  This is easy - You can't mess this up!  

-Dr. Kate

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