swanlogo2.jpg (2420 bytes)Healthy Macaroni and Cheese

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  • 12 oz soy pasta (I used the brand Bella Terra Soia from Racconto, which is in my regular grocery store with all the other pasta)
  • 1/4 cup trans-free margarine (I used Smart Balance)
  • 4-6 cloves roasted garlic (see directions below)
  • 3 Tbsp. whole wheat pastry flour
  • 2-1/2 cups plain soy milk (may use up to 3 cups depending on how thick you like the sauce)
  • 2-3 Tbsp. Dijon mustard
  • pinch ground white pepper
  • pinch salt
  • 2 cups shredded soy cheese, cheddar flavor
  • 1 cup shredded very sharp cheddar cheese (needed to intensify the cheesy flavor)
  • 1/4 cup bread crumbs (I make these in my food processor from the heels of whole grain breads)
  • sprinkle of paprika
  • sprinkle of turmeric


  • Preheat oven to 350 F.
  • Start roasting the garlic by putting cloves with skins into a heavy skillet over medium high heat turning frequently to keep from burning. When soft, they are done. Cool a minute and remove skins.
  • Prepare the pasta, boiling a few minutes less than the directions state. Drain.
  • Melt the margarine in a 2 quart sized saucepan. Add the garlic, mashing and then whisking.
  • Add flour 1 Tbsp. at a time, stirring. Toast for a minute. Then add the soymilk, 1/2 cup or so at a time, stirring or whisking constantly until the sauce is thickened.
  • Add the mustard, pepper, and salt (if desired), bring all to a slow boil.
  • Take off the sauce pan, stir in the cheeses, and add a bit more soymilk if needed to desired consistency.
  • Add pasta to the cheese sauce, stirring to mix.
  • Spray 2 quart baking dish with non-stick spray. Transfer the pasta and sauce to the baking dish, top with bread crumbs, sprinkle with paprika and turmeric.
  • Bake in oven for 20-25 minutes, until bubbly.

Serve with a large green mixed salad (romaine lettuce, kale, broccoli sprouts, green onion, tomato, avocado tossed with balsamic vinegar) and fresh fruit. I saved a little of my macaroni to mop up the remaining balsamic vinegar in the bottom of my salad bowl - wow, that was a taste-tingling macaroni and cheese treat! I don't like wasting one drop of that *liquid gold*.

If I am lucky enough to have grandchildren someday, THIS is the mac-cheese they will get at Gramma's house (minus the balsamic vinegar!); not the stuff from a box :-)


In my book, I have included the names of several dozen cookbooks which feature recipes that are compatible with (or that can be modified to fit) the ultra-healthy diet I follow, including some resources which are free.

I am also collecting recipes to include in a future edition of my book as well as to be featured on "Menus and recipes".   I have asked readers to send me any recipes that they have found to be great-tasting and easy to prepare, and that emphasize the nutritional guidelines which are outlined in my book.  I will also consider taking people's favorite "normal" recipes and posting versions which are modified for maximal cancer prevention.

If you have a recipe you wish to submit for possible inclusion in either my book or on this web page, please send it to me.  If the recipe is from a cookbook or other printed source, please include the name, author, and publisher of the source so that I can ask for permission to reprint the recipe.  If it is a recipe you created, or a family favorite, please indicate that, also.

Mail recipes to me at:

Contact Information:
Phone/Fax: 734/996-9260

P.O. Box 130221, Ann Arbor, MI  48113


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