Crohn's-Friendly Gentle Mac and Cheese

Ingredients

• 16 oz gluten-free elbow pasta
• 3 cup lactose-free milk (Use ½ cup cold milk for the cornstarch slurry and heat the remaining milk.)
• 3 tbsp cornstarch
• 2 cup lactose-free sharp cheddar (Shredded.)
• 1 cup lactose-free mild cheddar (Shredded.)
• 2 tbsp butter (Or use a dairy-free alternative.)
• 1 tsp sea salt
• 0.25 tsp white pepper
• 0.5 cup gluten-free breadcrumbs (Optional; omit during flares if desired.)
• 1 tbsp olive oil (For the breadcrumb topping, if using.)

Steps

1. 1

   Preheat the oven to 350°F (175°C).

2. 2

   Cook the gluten-free elbow pasta according to the package directions, boiling it 1–2 minutes longer than directed so it becomes very tender. Drain the pasta.

3. 3

   Measure ½ cup of the cold lactose-free milk into a bowl. Whisk in the cornstarch until the mixture is completely smooth.

4. 4

   Pour the remaining lactose-free milk into a saucepan and heat it over medium heat.

5. 5

   Add the cornstarch mixture to the heated milk while whisking constantly.

6. 6

   Continue cooking and whisking until the sauce thickens, about 5 minutes.

7. 7

   Remove the saucepan from the heat. Add the shredded sharp cheddar, shredded mild cheddar, and butter.

8. 8

   Stir until the cheeses and butter have melted and the sauce is smooth.

9. 9

   Add the sea salt and white pepper, stirring to combine.

10. 10

    Combine the smooth cheese sauce with the drained pasta, coating the pasta evenly.

11. 11

    Transfer the sauced pasta to a baking dish.

12. 12

    If using the topping, mix the gluten-free breadcrumbs with the olive oil, then sprinkle the mixture evenly over the pasta.

13. 13

    Bake at 350°F (175°C) for 20–25 minutes, until the mac and cheese is bubbly.

Notes

Consider white rice- or corn-based gluten-free pasta rather than pasta made from lentils, chickpeas, or brown rice for easier digestion. Those with severe lactose intolerance can use dairy-free alternatives. During flares, omit the breadcrumb topping. For strictures, cook the pasta even longer; for fat sensitivity, reduce the cheese or use part-skim varieties. The source notes that the nutritional information is approximately 380 calories, 15 g protein, 52 g carbohydrates, 2 g fiber, and 14 g fat per serving, and that the recipe is not a substitute for medical advice.

Nutrition per serving

• main
• vegetarian
• gluten-free
• low-lactose
• baked
• comfort food
• Crohn's-friendly
• digestive-sensitive