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The Lighter Side of Mac and Cheese

by  EK Ray on January 14, 2016
The Lighter Side of Mac and Cheese

I was always a HUGE foodie. You don’t get to be over 400 pounds by eating lettuce every day.  But, it was time for me to take control of my health after a hospital stint that nearly took my life. 

Several years ago, I started my road to recovery with my health and now 180 pounds lighter, I have learned a few things about food.  I could still have the comfort foods from my past, but I just needed to find a way to make them healthier.  It became a challenge for me to find all the possible substitutes that any health guru along with my doctor would co-sign on.  So, I set out on my quest starting with two of my signature dishes that I have been known to bring to the family potlucks.  I have perfected putting a healthier spin on my famous mac-n-cheese as well as my banana pudding.

If you love comfort foods as much as I do, you will love this modified recipe.  Share them with your family and friends and I guarantee you, no one will be able to tell the difference.  Most importantly, it is kind to the waistline.

Your partner in food,

EK Ray




2 cups elbow macaroni

1 tablespoon olive oil

½ -1 cup skim milk

¼ cup sharp cheese

¼ cup mild cheddar cheese

¼ cup mozzarella cheese,

¼ cup parmesan cheese

¼ cup romano cheese 

2 tablespoons flour

1 large egg

salt to taste



1.  Bring pasta and two cups of water to a boil. Add salt and little bit of olive oil, so pasta will not stick. Cook for 3 to 5 minutes.

2.  Drain pasta. Mix and layer the cheese with the macaroni in the baking dish. Make sure to add a pinch of salt and pepper between layers as you go along. Finish with cheese as your last layer.

3. In a measuring cup, mix a half a cup of skim milk,  flour, a pinch of salt, a pinch of pepper and egg.

4. Pour the mixture over the layered mac and cheese until the mix reaches just below the top of baking dish.

5. Cook at 325 degrees for about 45 minutes to an hour or when the top layer of cheese has formed a slightly brown crust.  Let cool and enjoy.

Eric Ray is
Diabetes Awareness Advocate, healthy living speaker and author who was once  dangerously ill with diabetes  and didn’t know it.  Now 180 pounds lighter, he’s a healthy fitness enthusiast helping others on their journey to wellness.  For more information, visit his site at  You can also follow his journey on Facebook.


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