The Galley

Yummy & Healthy Mac and Cheese

Best of Winter 2015-01Comfort food has been described as providing emotional comfort to one who eats it, often bringing feelings of nostalgia or childhood.

Therefore, it is not surprising that many of us have different ideas of what comfort food is.  I recently asked the question on-line ‘what is your ideal comfort food?’ and I received many different answers.  Of course, it would all depend on your upbringing and family traditions.  There are a few popular comfort foods that are common here in Canada.

I am sorry to say that some are not the healthiest of foods. I do not recommend people indulge in comfort foods often, but during the cold months of winter, we could all use as much comfort as we can get!  So, go ahead and have a hot bowl of whatever comfort food makes you happy.  In this issue are a few healthier versions you can try at home today.


Baked Mac and Cheese

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This is a healthier version of Mac and Cheese you can try at home today.

  • Author: Karen Stoyles
  • Prep Time: 20
  • Cook Time: 15-20
  • Total Time: 0 hours
  • Yield: serves 4-6 1x
  • Category: casseroles
  • Method: back


  • 2 cups elbow macaroni
  • 3 Tbsp butter
  • 3 Tbsp flour
  • 1 Tbsp ground mustard
  • 3 cups milk
  • 2 garlic cloves, minced
  • 1 ½ cups cheddar cheese, shredded
  • 1 tsp sea salt
  • Pepper (to taste)


  • 1 cup bread crumbs
  • 3 Tbsp grated parmesan
  • 1 Tbsp butter, softened


  1. Boil a medium size pot of water and add macaroni.  Reduce heat to medium, and cook for 6 – 8 minutes.
  2. Drain macaroni and set aside.
  3. Combine milk and butter in a pot.  Heat until the butter melts and add flour.  Whisk and continue to cook for about a minute.
  4. Add mustard, garlic, salt, pepper, and cheese.
  5. Add macaroni, stir and pour into a greased casserole dish.
  6. Mix topping ingredients together and layer on top.
  7. Bake at 350 degrees F for 15 – 20 minutes.
  8. Serve


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Karen Stoyles

Karen Stoyles is a Registered Holistic Nutritionist residing just outside of Ottawa. Graduating from the Canadian School of Natural Nutrition in 2010, she and her husband welcomed their daughter that same year.  She is grateful for what she learned about the human body, how to properly nurture it with food and thrilled to share this knowledge with others.

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