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  • Preparation time : 20 min
  • Ready in : 20 min
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In support of sustainable eating, we recommend going meatless once per week. We know kids love their Mac ’n’ Cheese – and we would never ask them to give it up (or any of their favourite dishes for that matter) – but like all recipes, it can be made healthier. Our Cauli Cheese Pasta includes cauliflower, which is high in vitamin C, K and fibre among others. Peas and bell peppers add colour, along with a natural sweetness, while providing lots of vitamin B’s and manganese.

If you’d like your child to help with the cooking and learn more about food,
scroll down for our child friendly tips.



  • Knob butter
  • 1/2 cup milk
  • 1 medium bell pepper, seeded and chopped
  • 2 cloves garlic, roughly chopped
  • 1 tbsp maple syrup
  • 1/2 tsp chili powder
  • 150 grams wholewheat penne pasta
  • 1 small cauliflower cut into small florets
  • 1 cup frozen peas or beans
  • fresh parsley (optional)


  1. Over medium heat in a saucepan, melt the butter and add red pepper, chili powder, and garlic, stirring for a few minutes
  2. Add milk, bring to the boil, and let simmer for 10 minutes or until pepper is soft
  3. Meanwhile cook cauliflower with pasta, according to packet instructions. Add thawed frozen peas a couple of minute before draining. Place pasta mixture in a bowl.
  4. Pour pepper mixture into a blender, add maple syrup, and blend until smooth
  5. Pour sauce over drained pasta and stir in grated cheese
  6. Sprinkle parsley on top

Get the children to help

Easy tasks for younger children

  • puree the pepper mixture in a blender
  • sprinkle parsley on top of the meal

Moderate tasks for older children

  • cut the bell pepper

Brain Teaser

  • find out how maple syrup is made

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