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Pumpkin Mac and Cheese

Pumpkin has long been a staple of fall. If your pumpkin latte consumption is borderline ridiculous, trade it in for a healthier fix. This pumpkin mac and cheese is rich in carotenoids, particularly alpha- and beta-carotene and just one serving packs over 20 g of protein and 4 g of fiber and provides 100% of daily RDA vitamin A.

Ingredients

Extra virgin olive oil to coat baking container
1/2 cup panko bread crumbs (or use gluten-free bread crumbs)
1/3 cup grated Parmesan cheese, divided
1 Tbsp. extra virgin olive oil
8 oz. whole-wheat rotelle pasta (use gluten-free pasta for a healthier recipe)
1 cup organic milk (or better still use raw milk - raw goat milk is best of all)
1 Tbsp. unsalted butter
1 Tbsp. all-purpose flour (use coconut flour or gluten-free all purpose flour for a healthier recipe)
1½ cups (2½ oz.) sharp light (50 percent) Cheddar cheese
1 cup canned unsweetened pumpkin (or the equivalent amount of fresh pumpkin)
1/2 tsp. mustard powder
1/4 tsp. ground black pepper
Pinch of cayenne pepper
1/8 tsp. ground nutmeg, optional

(As always, The Best Years in Life recommends choosing organic content and fresh content as much as possible for the healthiest recipe. Also, wash all fruits and vegetables before cutting or adding to the recipe.)

  

Directions:

1. Preheat oven to 375 degrees F. Coat 6 cup baking dish lightly with olive oil set aside.

2. To breadcrumbs, add 2 tablespoons Parmesan cheese and toss to combine. Add oil and using your fingers, toss to coat breadcrumbs, then set mixture aside.

3. In large pot, boil 4 quarts of water. Add pasta and cook for 10 minutes, until slightly al dente. Drain in colander, and set aside.

4. While pasta cooks, in microwave or small saucepan, heat milk until it steams, and set aside.

5. In large saucepan, melt butter over medium heat. Whisk in flour and cook for 1 minute, whisking slowly. Off heat, gradually add milk while whisking to avoid lumps. Return pot to medium-high heat and simmer sauce until it thickens to consistency of stirred yogurt, 3 minutes. Add cheese, remaining Parmesan cheese, pumpkin, mustard, black and cayenne peppers and nutmeg, if using, and stir until cheddar melts. Mix in cooked pasta. Spread mac and cheese in prepared baking dish. Sprinkle seasoned breadcrumbs over top.

6. Bake 15-20 minutes or until breadcrumbs are crisp and golden brown. Serve immediately.

Makes 6 servings.

Based on a recipe and image from: aicr.org

    

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