There’s nothing more comforting than mac and cheese – but comfort meals often come at a cost to your health. Not anymore! This healthy version from Dr Michael Greger’s The How Not to Age Cookbook proves mac and cheese can be both indulgent and nourishing.
Instead of butter and cream, the sauce is made from white beans, potato, garlic and nutritional yeast. The result? A silky, cheesy flavour without the saturated fats that weigh you down. The beans bring about a boost of fibre and plant-based protein. While turmeric and paprika layer in antioxidants into this ooey-gooey dream of a meal.
READ MORE: This Healthy Grain Bowl Is So Good, You’ll Be Packing It On Repeat
Plus, the addition of cherry tomatoes and green peas doesn’t just add colour – it ups your vitamin, mineral and phytonutrient intake, supporting everything from gut health to glowing skin. And because the base is wholegrain pasta, you’ll stay fuller for longer with more steady energy release.
The How Not to Age Cookbook by Dr Michael Greger
Dr Michael Greger builds on the science of ageing healthily, sharing over 100 recipes designed to help you maximise both physical and mental longevity. Drawing from decades of rigorous nutrition research and inspired by global “blue zones” – places where people traditionally live the longest – the book translates Dr Greger’s “Anti-Aging Eight” into simple, nutritious, delicious meals, snacks and drinks.
Each recipe uses ingredients proven to support healthy ageing, with an eye toward flavour, balance and everyday practicality. Whether you’re aiming to stay sharp, strong or simply feel more vibrant, The How Not to Age Cookbook offers an accessible, science-backed path to nourishing the body and enjoying the journey.
READ MORE: This Anti-Ageing Smoothie Bowl Is Bursting With Antioxidant Power
Why This Recipe Works For Healthy Ageing
Dr Greger’s cookbook spotlights foods that may help slow the ageing process and lower disease risk. By swapping dairy-heavy sauces for bean-based blends, you reduce cholesterol, saturated fat and calorie load. These are all linked with cardiovascular and metabolic health. At the same time, the fibre, legumes and colourful veggies promote longevity by supporting heart, brain and digestive function.
- Legumes and beans are linked with reduced risk of heart disease and improved longevity
- High-fibre diets support digestive health, blood sugar regulation and satiety
- Diets rich in fruits, vegetables and whole grains are consistently associated with healthy ageing outcomes
Backed By Science: The Power of Beans
Want proof that beans deserve a spot in your mac and cheese? Dr Greger has unpacked their benefits in several videos on NutritionFacts.org.
Beans and Longevity
Increased Lifespan from Beans shows how legumes are consistently linked with longer life expectancy in global studies. It’s one of the strongest dietary predictors of survival in older populations.
Blood Sugar Benefits
Beans and the Second-Meal Effect explains how beans can blunt blood sugar spikes not just at the meal they’re eaten in, but even hours later. That means steadier energy – a big win for anyone who struggles with cravings or fatigue.
READ MORE: 9 Homemade Protein Bars That’ll Actually Keep You Full – For Long
Heart Health Boost
In Slow Your Beating Heart – Beans vs. Exercise, Dr Greger highlights that regular bean intake may reduce resting heart rate as effectively as some forms of exercise, underscoring their cardiovascular power.
Healthy Mac & Cheese Recipe
Try this creamy, lighter mac and cheese from Dr Michael Greger’s The How Not to Age Cookbook – a healthy twist on comfort food packed with flavour and nutrition.
White Bean Mac & Cheese With Tomatoes And Peas
Equipment
- 1 high-powered blender
Ingredients
- ½ cup yellow onion, chopped
- 1 large Maris Piper potato, peeled and chopped
- 1 garlic clove, chopped
- 1½ cups cups salt-free cannellini beans, home-cooked or from BPA-free cans or Tetra Paks, drained and rinsed
- 1 cup 1 cup Vegetable Broth 2.0 found on page 2 of The How Not to Age Cookbook
- ½ tsp ground turmeric
- ½ tsp onion powder
- ¾ tsp paprika
- 1 cup unsweetened soya milk
- ½ cup nutritional yeast
- 1 Tbsp fresh lemon juice
- 1 Tbsp white miso paste blended with ¼ cup hot water
- 225 gram whole-grain elbow macaroni
- 1 cup frozen green peas, thawed
- 1 cup cherry, santini or pomodorino tomatoes, halved lengthways
- ½ cup whole-grain bread crumbs
Instructions
- In a saucepan, heat ½ cup of water over medium heat. Add the onion, potato, and garlic. Cover and cook until the vegetables are softened, about 10 minutes. Add the beans, Vegetable Broth 2.0, turmeric, onion powder and ½ teaspoon of the paprika, then continue cooking until the vegetables are very soft. Remove from the heat.
- In a high-powered blender or food processor, combine the vegetable mixture with the soya milk, nutritional yeast, lemon juice and miso mixture, then blend until smooth. Taste to adjust the seasonings as desired. Set aside.
- Preheat the oven to 175°C. In a pot of boiling water, cook the macaroni according to the package directions. About 5 minutes before the pasta is done cooking, add the peas to the pot. Drain and transfer the pasta and peas to a large baking dish.
- Add the sauce to the cooked macaroni and peas in the baking dish. Fold in the tomatoes and spread the mixture evenly. Sprinkle the top with the bread crumbs and the remaining ¼ teaspoon of paprika. Bake until golden brown on top, about 20 minutes. Serve hot.
Notes
Recipe extracted from The How Not to Age Cookbook by Dr Michael Greger
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