Cauliflower Mac n Cheese Cupcakes
Quality ingredients like wholegrain pasta, cauliflower, tofu and chia seeds turn this staple family-favourite dish into a nutritious choice. You’ll still be able to enjoy all the cheesy goodness you love with a nutrient-packed boost. This recipe is perfect for those looking to add more vegetables and protein to their kid’s diet. Plus, it’s easy to make and sure to please even the pickiest eaters. So get ready to dig into a bowl of creamy, cheesy goodness that’s good for you too!
DIETARY: VEG, EF, NF
ALLERGENS: Wheat, Soy, Dairy
AGE GROUP: 8 months+
DIFFICULTY LEVEL: Beginner
SERVES: 8
PREP: 20 mins
COOK: 30 mins
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Ingredients
Adjust Servings
| 240g wholegrain penne | |
| 400g (½ head) of cauliflower, rinsed and broken into florets | |
| 2 tbsp (40ml) extra virgin olive oil | |
| 1 tbsp (10g) organic cornflour | |
| 1 1/2 cups (375ml) milk of choice | |
| 300g silken tofu, crumbled | |
| 1 1/2 cups (150g) grated cheddar cheese | |
| 1 tbsp (16g) chia seeds | |
| Sea salt and pepper, to taste | |
| 3/4 cup (90g) grated cheddar cheese (For the Topping) |
Equipment
| High-speed food processor | |
| Hand-held blender or Blender |
Directions
1.
Cook the pasta until al dente. Drain and set aside.
Mark as complete
2.
Place cauliflower in a food processor and process until it reaches a rice-like consistency.
Mark as complete
3.
Heat oil in a large frying pan and sauté cauliflower on medium heat for about 5 mins.
Mark as complete
4.
Sprinkle cornflour on top and sauté for another minute.
Mark as complete
5.
Add milk and cook for 2-3 mins or until the sauce thickens.
Mark as complete
6.
Add tofu, cheese and chia seeds and seasoning, cool slightly and pour sauce into a blender. Blend until smooth and creamy.
Mark as complete
7.
Place the pasta in a large bowl and pour the cauliflower sauce over it. Stir until everything is coated with the sauce.
Mark as complete
8.
Fill up paper muffin liners with mac n cheese pasta. Sprinkle with additional grated cheese (optional) and grill in the oven for 5-10 mins or until the top is golden.
Mark as complete
Notes
MANDY’S SERVING SUGGESTION: Serve with a side of vegetable sticks.
STORING LEFTOVERS: Store in an airtight container in the fridge for up to 4 days or freeze for up to 4 months.
Allergies: For a dairy-free version: Swap cow’s milk for coconut, soy, or oat milk and leave out cheese or swap for nutritional yeast. For a gluten-free version: Swap wholegrain penne for brown rice penne.
Easy ingredient swaps: Swap cornflour for wholemeal spelt flour or wholemeal flour. Swap cauliflower for broccoli to turn the dish into a “Hulk” Mac ‘n’ Cheese.
Additional boosters: Boost this recipe by adding grated vegetables of choice such as zucchini, white sweet potato or parsnip to the sauce. Add 1-2 tbs of organic Shiro miso paste to the cauliflower sauce to boost digestion and gut health.
Baby-friendly version: Serve mashed or cut into finger food-sized pieces.
For fussy eaters: Make sure the sauce is pureed to a very smooth consistency.
