A creamy, comforting dish that’s as nutritious as it is kid-friendly. This pasta combines dairy-rich cheese (loaded with calcium and protein) and broccoli, a powerhouse of vitamin C, fiber, and antioxidants. Together, they create a well-balanced meal that supports bone growth, gut health, and immune function — while still being utterly delicious.
🕒 Total Time: 25 minutes
🍽️ Servings: 3
🔥 Calories per serving: ~370 kcal
🛒 Ingredients
For the Pasta:
- 200g whole wheat or regular pasta – penne or fusilli recommended
- Water + ½ tsp salt – for boiling pasta
- 150g broccoli florets – chopped into small bite-size pieces
- 1 tsp olive oil – for added healthy fats
For the Cheese Sauce:
- 1 tbsp unsalted butter – base for the roux
- 1 tbsp all-purpose flour – to thicken the sauce
- 250ml milk (whole or oat milk) – for a creamy texture
- 80g cheddar or parmesan cheese – shredded
- A pinch of salt and pepper – to taste
- 1 tsp nutritional yeast (optional) – for a vitamin B12 boost
🍳 Instructions
Boil Pasta and Broccoli:
- In a large pot, boil water with salt. Add pasta and cook according to package directions.
- In the last 3 minutes of cooking, add broccoli florets to the same pot.
- Drain pasta and broccoli together, drizzle with olive oil, and set aside.
Make the Cheese Sauce:
- In a saucepan over medium heat, melt butter. Add flour and whisk constantly for 1 minute to make a roux.
- Slowly pour in the milk while whisking to avoid lumps. Simmer until thickened (about 3–5 minutes).
- Stir in cheese, nutritional yeast (optional), and season with salt and pepper.
Combine & Serve:
- Pour the cheese sauce over the drained pasta and broccoli.
- Toss gently to coat everything evenly.
- Serve warm, garnished with extra shredded cheese or fresh parsley if desired.
💡 Tips for Mood & Nutrition
- Calcium & Calm: Cheese and milk are rich in calcium and tryptophan, which help with muscle function and calming the nervous system.
- Boost for picky eaters: Blend the broccoli into the cheese sauce if your child resists green veggies — it keeps the nutrients while improving visual appeal.
- High-energy option: Add soft-boiled eggs or grilled chicken for extra protein and satiety.
- Mental wellness twist: Add a pinch of turmeric or black pepper to enhance anti-inflammatory properties and subtly lift mood.
🎯 Note
- Choose cheese that’s aged naturally (like real cheddar) to avoid artificial additives.
- Whole wheat pasta increases fiber content, supporting digestion and stable energy for active kids.
- Nutritional yeast adds B-vitamins that play a key role in brain and nerve function.
- Broccoli is one of the best natural sources of vitamin C, which boosts collagen production — essential for growing bones.
📌 Expert’s Perspective
“This dish is the perfect combination of comfort and function. It delivers key growth nutrients in a creamy form that children love — no bargaining needed. The contrast between the soft pasta and lightly crisp broccoli stimulates the palate, while the warm cheese sauce offers emotional comfort. This is the kind of dish that not only fills the stomach but also nourishes the mind and supports long-term health.”
