7. Broccoli mac and cheese
You will need:
50g elbow macaroni (cooked)
1 cup broccoli florets (steamed)
1 cup cheddar cheese (shredded)
1 cup whole milk or coconut milk
1 tbsp unsalted butter
1 tbsp whole wheat or gluten-free flour
¼ tsp garlic powder
¼ tsp onion powder
½ tsp red pepper flakes
¼ tsp black pepper powder
Salt, to taste
How to:
Melt the butter in a saucepan over low heat.
As the butter warms, add the corn flour by whisking continuously to ensure no lumps form.
Add water and milk, and whisk vigorously to make a smooth, semi-thick mixture just as a sauce.
Stir in the macaroni, salt, garlic powder, onion powder, red pepper flakes, and black pepper. Simmer the mixture for ten minutes, occasionally stirring.
Add cheese and broccoli and cook the mixture until it is thick and smooth.
Turn off the flame and transfer the mac and cheese into a serving bowl. Serve hot with homemade ketchup or favorite sauce.
You can add your child/teen’s favorite veggies to this recipe and enhance its overall nutrient count.
8. Broccoli casserole
You will need:
1 cup frozen broccoli (chopped and cooked)
2 cups homemade cream of mushroom soup
½ cup cheddar cheese (grated) (optional)
½ cup Greek yogurt
½ cup baby spinach (roughly chopped)
½ small onion (finely chopped)
½ cup tomato (sliced)
¾ cup whole wheat or gluten-free bread crumbs
1 egg
1 tbsp lemon juice
1 tbsp unsalted butter
How to:
Preheat the oven to 400°F (204.4°C). Grease a nine-inch baking dish with butter and set aside.
Heat cream of mushroom soup, cheese (if using), and lemon juice in a saucepan over low heat until the cheese melts. Turn off the heat and set aside.
In a small bowl, whisk egg, Greek yogurt, and onion.
Now, mix cream of mushroom soup mix and egg mix and cook for two to three minutes. Turn off the heat and transfer the mixture into the baking dish.
In a separate bowl, mix baby spinach, tomatoes, broccoli, butter, and bread crumbs. Sprinkle the mix on the top of the mixture in the baking dish.
Put the dish into the oven and bake for 15 to 20 minutes, until the Ritz topping turns golden brown.
After 20 minutes, take out the casserole from the oven and transfer a piece onto the plate. Serve immediately with a creamy dip prepared with flavorings of your choice.
