House Calls

FAL 2018

House Calls Magazine is a quarterly publication that focuses on health and wellness. It includes a wide assortment of articles with topics on the latest health and wellness information, nutrition, safety, lifestyles, and more.

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h o u s e c a l l s { fall 2018 } 17 MAKE IT HEALTHY Homemade Mac & Cheese Simple tweaks can redirect your homemade efforts. Achieve a creamy texture without all the calories and fat by replacing full-fat cheese, milk, and cream with low- fat versions. Trade full-fat sour cream for reduced-fat plain Greek yogurt, cottage cheese, or ricotta cheese, which are not only lower in fat and cholesterol but also higher in protein and calcium. Another smart swap substitutes refined white pasta for whole wheat, whole grain, or chickpea noodles. Creative tricks can amp up nutrition. Registered dietitian Joy Bauer adds butternut squash puree to the cheese sauce for velvety texture as well as fiber, vitamin C, beta-carotene, and potassium (visit for the recipe). Instead of flour to thicken the sauce, try cholesterol-free, low-calorie nutritional yeast, which has a cheesy flavor and acts as a good source of fiber. Try this! Keep portions in check by baking individual servings of mac and cheese in a muffin pan instead of a large casserole dish. Enjoy one mini casserole along with lean protein and non-starchy veggies for a balanced meal. Any Southern cook worth her roux has a well-loved index card tucked into her recipe box for the best macaroni and cheese casserole. Some go gouda while others think cheddar is better, but almost all of these handwritten recipes call for refined white pasta and high-fat dairy items. And though our bellies and hearts may take warm comfort in Mom's famous mac and cheese, with so many fat- and cholesterol- laden elements, this staple can be a gut buster and a cardiac crusher. What's the problem? Many recipes call for ingredients high in calories, cholesterol, saturated fat, and sodium. Some even use a pound or more of cheese, while the finished dish is only said to feed six. (That's about two servings of cheese in each helping!) Not to mention that it's easy to over-indulge on this fall potluck favorite. Portion distortion and second helpings become relatively common when food is served buffet-style, so folks often spoon out hearty scoops, even when the dish is intended as a side. The result: One classic mac and cheese recipe includes more than a day's worth of saturated fat and greater than a third of the upper recommended daily sodium intake. Just one serving packs 870 calories, 44g total fat, 26g saturated fat, 121mg cholesterol, 788 mg sodium, 84g carbohydrates, and 16g sugar. 44g total fat

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