Creamy Goat Cheese Mac with Roasted Broccolini
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What does this food offer in terms of nutrients and physical nourishment?
Protein (cheese)
Carbohydrates (pasta, cheese, milk, broccolini)
Fat (butter, milk, cheese)
Fiber (pasta, broccolini)
Other (using enriched or whole grain pasta can provide B vitamins and minerals)
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What does this food offer in terms of mental satisfaction through flavor, texture, and experience?
Warm and cozy
Creamy
Chunky
Tender
Rich
Sticky
Salty
Savory
Mac and cheese is the ultimate comfort food. With everything going on in the world and our country this week, I needed this ya’ll. Comfort foods so often get placed in the “forbidden” foods category. We forget that it’s okay to actually enjoy our food; to get comfort from eating something cozy, satisfying, and nostalgic. Emotional eating is a normal biological human experience. Our bodies often respond to stress by increasing hunger and decreasing the satisfaction we get from foods so that we continue searching for more. This response is our body’s way of protecting itself from famine. They crave meals rich in carbohydrates and fat — like mac and cheese — to store as energy. Emotional eating is part of having a properly functioning body. Craving comfort foods like cake and pasta isn’t a personal flaw, it’s your biology! So next time you find yourself with cravings after a particularly stressful day, month, or year (2020 has been a doozy to say the least), remember that those cravings are a sign of a working body.
While eating certain foods can certainly provide comfort, it’s important that we also look to other outlets to manage our emotions. Because despite how good food can make you feel, if you aren’t addressing the root cause of your sadness, frustration, overwhelm, or anxiety, then it will still be there no matter how many cookies or french fries you eat. When we expand our emotional tool box to include other constructive ways of coping like journaling, meditation, mindful movement, crafting, or therapy, to name a few, we discover things that can make us feel better besides eating.
Another important factor of emotional eating and comfort foods, is allowing ourselves to eat without guilt. Even if we know craving comforting meals is normal, we may still feel badly when we choose to eat them. Next time you feel conflicted about eating a previously labeled “bad” food, remind yourself what the meal provides. All foods have something to offer, even those we may not consider to be the epitome of a healthy meal.
Mac and cheese, for example, provides:
Energy in the form of carbohydrates and fat
Flavor from the fat in the butter and cheese
Protein from milk and cheese
Texture from the al dente noodles and creamy sauce
Comfort because it’s warm and rich and reminds me of my childhood
If from a box, mac and cheese can be a quick and filling meal with easy clean up
If cooked from scratch, can be a fun self-care meal prep activity
In this recipe, I used goat milk and cheese to make the creamy cheese sauce. Goat dairy products can be easier on the digestive system for those with a lactose intolerance or sensitivity. I prefer goat cheese for cheese-heavy dishes like this one because I don’t feel as bogged down afterwards. Of course, goat dairy can also be more expensive and less accessible, depending on where you shop. I find mine at Whole Foods and Trader Joe’s. You can easily substitute cow’s milk and cheddar in this recipe, or do a mix of both. I personally would have used cow’s milk if I hadn’t already had goat’s milk on hand for another recipe.
I’ve always loved a broccoli mac and cheese combo and roasted broccolini felt like a nice grown up addition. They provide crunchy texture, fiber, and a salt and pepper punch to the top of this rich dish. You can also substitute regular broccoli florets either steamed or roasted, if you’d prefer!
Allergens: Wheat/gluten (option), dairy
Servings: 4-5
Prep time: 5 minutes
Cook time: 30 minutes
Total time: 35 minutes
Ingredients:
12 oz elbow macaroni (I like using whole wheat for extra texture, nutrients, and slight nuttiness, but you do you!)
2 cups shredded goat cheddar cheese*
2 cups goat’s milk*
2 tbsp all purpose flour
1 tbsp butter
1 bunch broccolini, trimmed
1 tsp avocado or high heat cooking oil
Salt and pepper to taste
Tip: If you’re unable to find goat dairy products or if you prefer it, cow milk and cheese, or a mix of both works too!
Directions:
Preheat oven to 400F. Line a baking sheet with parchment paper.
Toss broccolini with avocado oil, place evenly spread out on baking sheet. Season with salt and pepper. Roast for 30 minutes, flipping halfway through.
In a large pot, bring 6 quarts of water to a boil. Add macaroni and cook until al dente.
While macaroni and broccolini cook, melt butter in a small sauce pan over medium-low heat.
Once butter is completely liquid, whisk in flour 1 tbsp at a time until smooth to form a roux. A roux is used to thicken a sauce or soup. They are typically fat and flour in an equal ratio by weight.
To the roux, add milk of choice. Whisk together and continue to heat on medium-low until ingredients are fully incorporated and sauce thickens (about 5 minutes).
Add cheese and reduce heat. Stir occasionally until cheese is melted and sauce is thick and creamy.
Drain macaroni and return to large pot. Gently stir in cheese sauce gradually until it reaches your desired macaroni to sauce ratio.
Top with broccolini and enjoy warm. Can be stored in an airtight container in the refrigerator for up to one week.
Note: You may have some cheese sauce leftover which with the addition of some diced jalapeño or red pepper flakes, can make a yummy queso!
