This creamy, delectable macaroni and cheese is the definition of comfort food. In an epic stroke of blended brilliance, this one-dish meal brings you lean protein, a mondo-dose of calcium and vitamin A, a full serving of vegetables, complex carbohydrates for sustainable energy, and all the cozy, cheesy winter vibes you could desire. The sauce contains an entire butternut squash and a cauliflower to boost the nutritional impact of this otherwise unassuming kid-friendly dinner.

An immersion blender can be a very helpful tool to make this recipe prep a snap, but it’s not necessary. You can use a regular blender, food processor, or even a potato masher (though the blend-ier options will get you a smoother sauce). To save time, you can also purchase the butternut squash and cauliflower already cubed (fresh or frozen).

Let me know in the comments if you give this recipe a try!

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Veggie-Loaded Macaroni & Cheese

This creamy, delectable macaroni and cheese dish is the definition of a comfort food. Plus, each serving includes lean protein, vegetables, healthy complex carbs, and a mondo dose each of calcium and vitamin A.

Keyword comfort food, creamy, kid-friendly, mac and cheese, macaroni

Prep Time 15 minutes

Cook Time 15 minutes

Servings 6 servings

Author Down Home Dietitian

Ingredients

• 1 whole butternut squash
• 1 head cauliflower
• 1 1/2 cups brown rice macaroni sub any whole grain or legume-based pasta if desired
• 1 cup shredded cheddar cheese
• 1 block reduced fat cream cheese 8 ounces
• 2-3 Tbsp low fat milk
• 1/2 tsp paprika
• 1/2 tsp turmeric
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp salt
• 1/4 tsp ground black pepper
• 2 c diced ham

Instructions

• Place a large pot of water on high heat to boil (include a strainer basket if you have one).
• Roughly chop cauliflower into large florets. Peel and cube butternut squash.
• When water is boiling, add butternut and squash and boil until fork tender, about 8-10 minutes.
• While vegetables are boiling, shred cheese.
• Strain vegetables from boiling water and add macaroni to same water. Cook according to package directions.

  Note: this adds flavor and nutrition to the noodles, but to save time, you can cook macaroni in a separate pot at the same time as the vegetables.
• While macaroni is cooking, place squash and cauliflower in a large casserole dish with cream cheese, cheddar cheese, milk, and seasonings. Using an immersion or stick blender, blend very thoroughly until sauce is smooth and creamy and there are no large pieces of vegetable remaining.

  Note: If you do not have an immersion blender, perform this step in a regular blender or a food processor and add to casserole dish when done.
• When macaroni is done cooking, drain and add noodles and ham to casserole dish with sauce. Stir until well combined.

Notes

1 serving contains: 352 calories, 20 g protein, 33 g carbohydrate, 15 g fat, 1026 mg sodium, 8.7 g saturated fat, 6.3 g fiber. It meets 25% daily RDA for fiber, 10% for iron, 26% for calcium, 27% for potassium, and 84% for vitamin C, based on a 2000 calorie per day diet.

Health notes: This recipe contains a higher sodium level than may support heart health with certain conditions. To reduce the sodium, cut the salt to 1/2 tsp and try chicken or chopped Canadian bacon in place of the ham.

Disclaimer: Products purchased through affiliate links will earn me a small commission at no extra cost to you. Please know that I only recommend products that I have used and believe in.

Clean out your fridge and blend smoothies in an endless variety of flavors! Smoothies are such a great way to fit in so much good nutrition – get your calcium, protein, healthy carbs, vitamins and minerals, fiber, and anti-inflammatory omega-3s in one delicious glass that goes with you throughout your morning (or day)! Enjoy!

This fruit-and-nut granola bar recipe is versatile, nutritious, and delicious. Make it with ingredients you already have – clean out that pantry and save money!

This delicious dish is a copycat of a breakfast from a favorite restaurant of ours – the Ironwork Grill at McMenamin’s Grand Lodge in Forest Grove, Oregon. The original is made with a dill sauce but I always swap it for this dijon aioli, and I’ve never been disappointed!

The salmon, veggies, and potatoes make this a complete, protein- and potassium-laden anti-inflammatory power meal. Plus, it is so, so tasty and very easy to make!

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Salmon and Red Potato Hash with Dijon Aioli

This dish is a complete dinner - it's loaded with omega-3, antioxidants, and other anti-inflammatory power punches. It's also very easy to make!

Total Time 35 minutes

Servings 4 people

Ingredients

Salmon and Vegetables

• 4 fillets salmon
• 1 diced red bell pepper
• 1 medium onion, diced
• 10 spears asparagus, cut into 2" lengths
• 1 Tbsp canola oil
• 1/2 tsp kosher salt
• 1/2 tsp black ground pepper

Dijon Aioli

• 1/4 cup avocado oil mayonnaise
• 1 Tbsp dijon mustard

Instructions

• Preheat oven to 375 degrees. 
• Place fillets skin-side down in a greased 9 x 13" baking pan. Surround with vegetables.
• Drizzle with canola oil and sprinkle with salt and pepper.
• Bake for 25 minutes or until thickest part of salmon measures 145 degrees.
• While salmon is baking, whisk together mayonnaise and dijon mustard.
• Serve salmon with aioli spread on top.

Notes

Each portion contains 499 calories, 29 g carbohydrate, 32 g protein, 3 g saturated fat, and 458 mg sodium.

My favorite breakfast on the Trim Healthy Mama Plan was this banana split oatmeal recipe from Oil of Joy. I tweaked the recipe a tad from the original, partly for taste and partly to improve the nutrition to better meet the Trim Healthy Mama guidelines.

Here’s what I did: cut the chocolate chips in half, removed the salt, and used fresh mashed strawberries instead of strawberry jam. I also added 2 scoops of plain whey protein to boost satiety and help regulate blood sugar. The vanilla in the oats really helps to make this oatmeal rich and delicious. It definitely feels like a dessert (it doesn’t have to just be for breakfast!) and it is so, so sweet. I have continued to make it even after finishing Trim Healthy Mama!

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Banana Split Oatmeal (THM E Meal)

This decadent oatmeal is rich, delicious, and filling. It is easy to make and satisfies your sweet tooth in minutes!

Cook Time 5 minutes

Servings 1

Ingredients

• 1/2 cup quick oats
• 1/2 cup water boiling
• 1/2 tsp vanilla
• 1 tsp stevia
• 2 Tbsp plain whey protein
• 2 strawberries, mashed
• 1/2 banana, sliced sliced
• 1/2 Tbsp dark chocolate chips

Instructions

• Combine oats, water, vanilla, stevia, and protein.
• Top with strawberries, banana, and chocolate chips.

Notes

Contains 275 calories, 45 grams carbohydrate, 16 grams protein, and 5 grams fat per serving.

Recipe adapted from the blog Oil of Joy.

This soup is one of my favorite S meals I’ve eaten so far in the last 2 weeks. It pairs nicely with a little bit of brown rice for an S helper if needed. The cashews on top give it a perfect crunch!

If you prefer a slow cooker version, skip the coconut oil and add all ingredients (except basil and cashews) to a slow cooker and cook for 4.5 hours on high. Enjoy this warm, comforting soup around a warm, comforting table!

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Red Curry Soup

This delicious low-carb soup has a little bit of crunch and a lot of flavor.

Prep Time 10 minutes

Cook Time 20 minutes

Total Time 30 minutes

Servings 6

Ingredients

• 1 Tbsp coconut oil
• 2 lbs boneless skinless chicken breasts cut into 1" cubes
• 1 crown broccoli cut into florets
• 2 carrots sliced
• 1 onion diced
• 1 medium zucchini sliced
• 2 Tbsp red curry paste
• 1 tsp salt
• 1 tsp black pepper
• 2 (15 oz) cans coconut milk
• 1 (15 oz) can low-sodium chicken broth
• 1 handful fresh basil leaves chopped
• 1/4 cup unsalted cashews for garnish

Instructions

• In a large pot, brown chicken cubes in coconut oil over medium heat.
• Add remaining ingredients, except basil and cashews. Turn heat to high and bring to a boil.
• Reduce heat and simmer for 20 minutes.
• Add basil and cook for 5 more minutes.
• Serve in bowls with cashews on top.

Notes

Contains 294 calories, 21 g fat, 10 g carb, and 16.5 g protein per 2-cup serving.