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Nutrition By Mia

Creamy Cauliflower Mac n’ Cheese

April 30, 2019

Quaker Oat Beverage

This recipe is sponsored by The Quaker Oats Company, but all opinions are my own.

Raise your hand if you love mac n’ cheese.

Now raise your hand if you love veggies.

This recipe checks both those boxes. Meet your new fave cauliflower mac n’ cheese. Cauliflower has to be one of my favorite vegetables because of it’s mild taste, great texture and versatility. The cauliflower in this recipe helps thicken up the sauce while helping to meet your daily veggie quota. An easy weeknight dinner recipe for you and your family.

What brings this recipe together and really bumps up the nutrition is Quaker’s NEW Oat Beverage, a smooth, and creamy plant-based beverage that makes for an easy swap for dairy or other plant-based beverages and conveniently fits into your lifestyle.. It comes in three flavor options of Original, Original Unsweetened and Vanilla. While the Original Unsweetened works perfectly in this recipe, I love adding the Vanilla to smoothies, coffee and morning oatmeal. You can find it in the refrigerated dairy alternative section at retailers nationwide.

What is unique about Quaker’s new Oat Beverage is that it was specifically formulated with fiber from oat bran to qualify for an FDA heart health claim.


Each 8-ounce serving of Quaker Oat Beverage has .75 grams of soluble fiber called beta-glucan from oat bran. Studies show that 3 grams or more of soluble fiber from oat bran, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. Beta-glucan is a soluble dietary fiber and the primary active component of oats that may reduce cholesterol in the blood. Additionally, each 8-ounce serving of Oat Beverage contains only 30-50 calories, is an excellent source of calcium, vitamin D and a good source of fiber from oat bran and chicory root extract. It is also lactose free!

If you make this, be sure to share with me on Instagram!

Quaker Oat Beverage

Quaker Oat Beverage

Quaker Oat Beverage

Quaker Oat Beverage 
A heart healthy diet should include whole grains, fresh fruits and vegetables, low fat dairy, lean protein and legumes, and should limit fat, saturated fat and cholesterol and sodium. This recipe per 1 serving provides at least 0.75g soluble fiber. Experts recommend that to maintain good health, no more than 10% of your calories should come from saturated fat, and no more than 20-35% of daily calories should come from total fat.

Print Recipe
Creamy Cauliflower Mac n' Cheese
Prep Time 15 minutes
Cook Time 15 minutes
Servings
Ingredients
  • 2 oz. chickpea elbow pasta, dry
  • 1 cup cauliflower florets
  • 1 tsp tapioca starch
  • 1/4 cup nonfat shredded cheddar cheese
  • 8 oz. Quaker Unsweetened Oat Beverage
Prep Time 15 minutes
Cook Time 15 minutes
Servings
Ingredients
  • 2 oz. chickpea elbow pasta, dry
  • 1 cup cauliflower florets
  • 1 tsp tapioca starch
  • 1/4 cup nonfat shredded cheddar cheese
  • 8 oz. Quaker Unsweetened Oat Beverage
Instructions
  1. Cook pasta according to instructions. Drain and set aside.
  2. While pasta is cooking, steam cauliflower until tender and transfer to a food processor with tapioca starch and Quaker Unsweetened Oat Beverage. Puree until smooth.
  3. Pour cauliflower puree into a saucepan and place over medium low heat. Whisk in tapioca starch and cheese until melted. Stir in pasta and serve immediately.
Share this Recipe
 

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Quaker Oat Beverage

Beverages· Clean Eating· Recipes· Vegetarian

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Creamy Cauliflower Mac n’ Cheese

April 30, 2018


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Print Recipe
Creamy Cauliflower Mac n' Cheese
Prep Time 15 minutes
Cook Time 15 minutes
Servings
Ingredients
  • 2 oz. chickpea elbow pasta, dry
  • 1 cup cauliflower florets
  • 1 tsp tapioca starch
  • 1/4 cup nonfat shredded cheddar cheese
  • 8 oz. Quaker Unsweetened Oat Beverage
Prep Time 15 minutes
Cook Time 15 minutes
Servings
Ingredients
  • 2 oz. chickpea elbow pasta, dry
  • 1 cup cauliflower florets
  • 1 tsp tapioca starch
  • 1/4 cup nonfat shredded cheddar cheese
  • 8 oz. Quaker Unsweetened Oat Beverage
Instructions
  1. Cook pasta according to instructions. Drain and set aside.
  2. While pasta is cooking, steam cauliflower until tender and transfer to a food processor with tapioca starch and Quaker Unsweetened Oat Beverage. Puree until smooth.
  3. Pour cauliflower puree into a saucepan and place over medium low heat. Whisk in tapioca starch and cheese until melted. Stir in pasta and serve immediately.
Share this Recipe
 

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Eat MORE for LESS (swipe) ✨ Try these lower calo Eat MORE for LESS (swipe) ✨ Try these lower calorie, lower sugar, nutrient-dense alternatives to cheesecake, ice cream & tuna melts that don’t skimp on flavor. #eatmoreforless #nutritionbymia

🍌2-ingredient strawberry banana nice cream: blend 1 frozen banana with 1 cup of strawberries plus just enough water or unsweetened almond milk to blend into nice cream.

🍓Strawberry cheesecake bites: 1 cup halved strawberries, 1 oz. low fat cream cheese + 1/3 crumbled graham cracker.

🫑Bell pepper tuna melt: combine 1 drained can of tuna in water with 1 tbsp plain nonfat yogurt instead of mayo, chopped celery & red onion plus minced garlic, salt and pepper. Serve in bell pepper halves.
6-ingredient pecan pie BARS ✨ Pecans elevate the 6-ingredient pecan pie BARS ✨ Pecans elevate the nutrition of this dessert by adding ✔️ 3 grams of protein & fiber which keep you fuller longer, as well as ✔️ 12 grams of “good” monounsaturated and ✔️essentials minerals including zinc. They are also one of the lowest in carbs and highest in fiber compared to other nuts. Get recipe details below! #pecanbars #plantprotein #fiber #goodfats #sponsored #nutritionbymia

What you’ll need:
Crust:
1 1/2 cup pecan flour or blanched almond flour 
1/4 cup coconut flour
1/3 cup coconut oil, melted
1/4 cup maple syrup
Optional: 1 tsp vanilla extract and pinch of salt

Filling:
2/3 cup coconut sugar
1/2 cup coconut oil
1 1/2 cup pecan pieces
Optional: 1 tsp vanilla extract

What to do:
1️⃣Preheat oven to 350 F. 
2️⃣Combine crust ingredients in a large mixing bowl until combined and press into the bottom of a lined or pre-greased 8 x 8 baking pan. Bake for 15 minutes.
3️⃣Add filling ingredients to a medium saucepan and place over medium heat. Whisk together until combined and boiling. Stir in pecans until uniform. Pour mixture over crust and bake for another 20 minutes. Allow to cool before slicing into bars.
Plant PROTEIN snacks✨Research suggests that inco Plant PROTEIN snacks✨Research suggests that incorporating protein into meals and snacks can help you feel fuller longer and support weight management. 

Plant protein provides something that animal protein does not – ✔️fiber & ✔️antioxidants. Fiber is a nutrient that most Americans do not get enough of according to NHANES data. It is important for heart and digestive health - 25-35 grams per day is the average recommendation for healthy adults. Antioxidants help protect cells from free radical damage and may help slow down the aging process. 🤍

Try these plant protein-powered snacks to help bridge the gap between meals like @SimplyProtein plant-based crispy bars, cookies bars and crunchy bites which are gluten-free and contain 11 or more grams of protein per serving plus no artificial sweeteners or preservatives. 

Other options:
🫐¼ cup peanuts + 1 cup blueberries: 10 g protein
💕½ cup raspberries, 2 tbsp chia seeds, ½ cup soy milk, 1/3 cup granola: 13 g protein
🥕¼ cup edamame hummus + 1 cup carrots: 9 g protein
🍞1 slice sprouted whole grain toast + 1 tbsp PB + ½ banana: 8 g protein
🌱½ cup edamame in pods + ½ cup cherry tomatoes: 10 g protein

What your go-to plant protein snack? #plantprotein #plantproteinsnack #sponsored #nutritionbymia
#sponsored ~200 calorie snack boxes - 6 ways ✨ #sponsored ~200 calorie snack boxes - 6 ways ✨ 

Snacking is a common way to bridge the gap between meals. Try these convenient options featuring @GOODTHINS crunchy gluten free certified & non-GMO Project verified snacks. Enjoy alone or pair with produce and protein, like nut butter, hummus or salmon. Which one do you want to try? #snackbox6ways  #snackdeliciouslyglutenfree #nutritonbymia

Here’s how you do it: Start with 1 serving of @GOODTHINS sea salt Corn Snacks and choose your pairing.

🥒Garden fresh: 4 mini bell peppers, 1 cup cucumber, 1 tbsp yogurt ranch
🍇Grapes & cheese: 1/2 cup grapes + 1/2 oz. mozzarella cheese
🌱Mediterranean: 5 kalamata olives, 1 tbsp olive hummus, 1/2 cup celery
🍓PB & Berries: 2 tsp peanut butter, 1/4 cup strawberries, 1/4 cup raspberries
🍅Caprese: 1 oz. Mozzarella pearls, 8 cherry tomatoes, 5 basil leaves
💜Smoked salmon: 1 tbsp cream cheese, 1/2 oz. smoked salmon, 4 slices red cabbage or onion
100 cal snacks✨What’s your fave? #100caloriesn 100 cal snacks✨What’s your fave? #100caloriesnacks #RDeats #nutritionbymia⁣⁣
⁣⁣
🥝2 kiwis⁣⁣
🍅Caprese bites: 4 basil leaves, 3/4 oz. provolone + 1/4 cup cherry tomatoes⁣⁣
🥜PB&J brown rice cakes: 1 brown rice cake + 1 tsp PB + 1 tbsp jam⁣⁣
🍓Chocolate hazelnut-stuffed strawberries: 6 strawbs + ⁣2 tsp chocolate hazelnut spread⁣⁣
🥕Veggie & Greek yogurt ranch cup: 1 tbsp Greek yogurt ranch + 1/2 cup carrots, 1 cup cucumber, 1/2 bell pepper⁣⁣
🍉2 cups watermelon
Plant protein snacking ✨What's your go-to plan Plant protein snacking ✨What's your go-to plant-based snack? 🌱 I am loving the @simplyprotein Cookie Bars that satisfy my sweet cravings & the Crunchy Bites as a protein-packed chip swap. 🍪 All the @SimplyProtein snacks are ✔️gluten-free, with ✔️0-3 grams of sugar, ✔️11 or more grams of plant-based protein, and ✔️no artificial ingredients.

Some other plant protein snacks I am currently loving are edamame with lemon + sea salt & hummus-stuffed mini bell peppers with everything bagel seasoning. 🌱🫑🍋#plantbasedsnacks #plantprotein #lowsugar #simplyproteinpartner #ad #nutritionbymia

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