• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Diabetes Everyday

Living your best life with diabetes. Toby Smithson provides professional guidance with personal experience.

  • Diabetes EveryDay
  • Work With Toby
    • Interviews and Articles
    • Meet Toby
      • Contact Toby
    • Toby’s Books
    • Speaking Out About Diabetes
  • Sharing Toby’s Knowledge
    • Understanding Diabetes
    • Eating Healthy
    • Being Physically Active
    • Medications and Monitoring Health
    • Reducing Stress
    • Staying Motivated
  • YouTube Channel
  • Newsletter
  • FAQ
You are here: Home / Eating Healthy / Ricotta Mac & Cheese with Spinach and Marinara

Ricotta Mac & Cheese with Spinach and Marinara

June 9, 2021 By Toby Smithson

Estimated reading time: 3 minutes

I really like posting recipes that may at first seem incompatible with diabetes. What fits that idea better than pasta? Here you go… Ricotta Mac & Cheese with Spinach and Marinara. Thanks, fellow registered dietitian nutritionist, Lauren O’Conner.

Subscribe To Our YouTube Channel

Table of contents

  • Preparing Ricotta Mac -N-Cheese with Spinach and Marinara
    • Here is what you will need:
      • For the mac-n-cheese:
      • For the Light Bechamel sauce you will need:
    • Ok, let’s get cooking.
    • Storing

Well, you are in for another treat today as I share a recipe from a fellow dietitian, Lauren O’Connor. This recipe comes from her latest book titled “Healthy Cooking For One Cookbook.” I love the theme of this book because I know there are many people out there cooking for one or two and these recipes are a perfect match.

Be Sure To Check Out – World’s #1 Creamed Spinach Recipe

Preparing Ricotta Mac -N-Cheese with Spinach and Marinara

Here is what you will need:

For the mac-n-cheese:

  • 1 cup cooked macaroni elbows
  • ½ cup low sodium marinara sauce
  • ½ teaspoon garlic powder, divided
  • ¼ teaspoon Tuscan seasoning or Italian seasoning
  • ¼ cup non-fat ricotta
  • 2 tablespoons finely chopped fresh basil or scallion greens
  • 2 cups baby spinach.

For the Light Bechamel sauce you will need:

  • ¾ cup low-fat milk
  • 1 Tablespoon whole wheat flour
  • 1 Tablespoon grated parmesan cheese
  • 1/8 teaspoon garlic powder
  • a pinch of sea salt
  • 1 Tablespoon freshly squeezed lemon juice (optional)
  • pinch of red pepper flakes (optional)

Ok, let’s get cooking.

Step 1: In a medium skillet, combine the cooked macaroni, marinara, ¼ teaspoon garlic powder, and Italian seasoning on medium heat.

Step 2: Stir and cook for about 5 minutes, until thoroughly warm.

Step 3: In the meantime, in a small bowl, combine the ricotta, basil, and remaining ¼ teaspoon of garlic powder.

Step 5: Then add the ricotta mixture to the skillet in small dollops, do not stir or mix.

Step 6: Next, add the spinach and cover the skillet, and heat for about 1 minute until the spinach begins to wilt. Remove pan from heat.

Step 7: Now we will make the bechamel sauce by heating the milk in a small saucepan on medium heat.

Step 8: Next, whisk in the flour, parmesan, garlic powder, and salt and whisk constantly until it boils for about 1-2 minutes.

Step 9: Remove the pan from the heat and stir in the lemon juice.

Step 10: Okay, divide the macaroni mixture into two serving bowls, pour an equal amount of bechamel sauce, and sprinkle the red pepper flakes over the two servings.

Be Sure To Check Out – Toby Recommends Chicken Pasta Stew

Storing

You can also place this recipe in a storage container with a sealable lid to heat and serve at a later date. This recipe can stay in the refrigerator for 4 days.

This recipe makes two servings, and each serving contains 36 grams of carb, 3 grams of fiber, 16 grams of protein, 8 grams of fat, 357 milligrams of sodium, and 291 calories.

I love that this dish can be served immediately or stored for later so you can choose to have your meal pre-pepped.

Again, thanks to Lauren for letting me share this recipe with you.

Until next time, cheers to your health.

Don’t forget to take a look at our most frequently asked questions.

You May Also Enjoy

  • Thai Fish Cakes with Sweet Chili Sauce
  • Step Out- the Diabetes Walk

Filed Under: Eating Healthy, Healthy Recipes

Toby Smithson Diabetes Everyday

Subscribe on YouTube

Toby Smithson dynamically combines her knowledge as a certified diabetes educator and registered dietitian nutritionist with her life experiences successfully managing type 1 diabetes for more than five decades.

Primary Sidebar

Search

Keys to Living Well – Toby’s Posts

Recent Posts

  • What You Need To Know About Sleep and Diabetes December 21, 2022
  • The Power of Plants December 21, 2022
  • Stinkin’ Thinkin’ vs Awesome Thinking About Diabetes December 21, 2022
  • What Are the Best Supplements for Diabetes? December 21, 2022
  • What’s New in Diabetes Management? September 21, 2022

Post Archives

Before Footer

tobysmithson

768

tobysmithson

View

Feb 3

Open
Are you wearing red? Today is the day we raise awareness about woman and heart disease by wearing red and offering ways to reduce the risk of heart disease. 

Cardiovascular disease is the number 1 killer of women AND people with diabetes are at a 2-4 times higher risk. Yikes!
Let’s do what we can to lower our risk:
❤️Choose foods low in saturated fat, trans fat and sodium.
❤️Add higher fiber foods like fruits, vegetables, beans, nuts seeds, and whole grains
❤️Choose fish, poultry without the skin and lower fat dairy while limiting meats. If you do choose meat, choose the leanest cuts.
❤️Place 150 minutes of moderate activity or 75 minutes of aerobic activity on your schedule each week. 
 All of these suggestions are both heart healthy and diabetes friendly. 

#gored #goredforwomen #diabetes #hearthealth #type1diabetes #type2diabetes @american_heart #reducediabetescomplications

Are you wearing red? Today is the day we raise awareness about woman and heart disease by wearing red and offering ways to reduce the risk of heart disease.

Cardiovascular disease is the number 1 killer of women AND people with diabetes are at a 2-4 times higher risk. Yikes!
Let’s do what we can to lower our risk:
❤️Choose foods low in saturated fat, trans fat and sodium.
❤️Add higher fiber foods like fruits, vegetables, beans, nuts seeds, and whole grains
❤️Choose fish, poultry without the skin and lower fat dairy while limiting meats. If you do choose meat, choose the leanest cuts.
❤️Place 150 minutes of moderate activity or 75 minutes of aerobic activity on your schedule each week.
All of these suggestions are both heart healthy and diabetes friendly.

#gored #goredforwomen #diabetes #hearthealth #type1diabetes #type2diabetes @american_heart #reducediabetescomplications
...

tobysmithson

View

Feb 1

Open
It’s national sweetpotato month! I’ll be sharing a lot of information throughout the month about this nutrition powerhouse food that can be included with your meals all year long. Please follow along.  Link to video is in my bio ( click on linktr.ee/TobySmithson) and look under YouTube. 

@ncsweetpotatoes #ncsweetpotatoes #makeitNCsweet #sweetpotatoisONEword #sponsored #diabetes #diabetesawareness #type1diabetes #type2diabetes #typeonediabetes #diabetesfriendly

It’s national sweetpotato month! I’ll be sharing a lot of information throughout the month about this nutrition powerhouse food that can be included with your meals all year long. Please follow along. Link to video is in my bio ( click on linktr.ee/TobySmithson) and look under YouTube.

@ncsweetpotatoes #ncsweetpotatoes #makeitNCsweet #sweetpotatoisONEword #sponsored #diabetes #diabetesawareness #type1diabetes #type2diabetes #typeonediabetes #diabetesfriendly
...

tobysmithson

View

Jan 31

Open
Which are the best eating plans for people with diabetes??? Read all about it ➡️ 
#bestdiets #diabetes #diabetesdiet #diabetesdietitian #diabetesdietplan @usnews #type1diabetes #type2diabetes 

https://health.usnews.com/health-news/blogs/eat-run/articles/best-eating-plans-for-people-with-diabetes

Which are the best eating plans for people with diabetes??? Read all about it ➡️
#bestdiets #diabetes #diabetesdiet #diabetesdietitian #diabetesdietplan @usnews #type1diabetes #type2diabetes

https://health.usnews.com/health-news/blogs/eat-run/articles/best-eating-plans-for-people-with-diabetes
...

tobysmithson

View

Jan 27

Open
6 month old Clark, just finished eating his dinner and clanking around his food bowl used as a toy. He found me and posed for this photo. What would the caption be?
#englishspringerspaniel #englishspringerspanielpuppy @springerrescueamerica #mealtime

6 month old Clark, just finished eating his dinner and clanking around his food bowl used as a toy. He found me and posed for this photo. What would the caption be?
#englishspringerspaniel #englishspringerspanielpuppy @springerrescueamerica #mealtime
...

tobysmithson

View

Jan 27

Open
Are you wondering which eating plan is best for diabetes? I feel honored to be on the expert panel for rating best diets for US News. Here’s the link to my deeper dive into what we are looking for with a best eating plan for people with diabetes. @usnews #diabetes #eatingplan #bestdiet #bestdietplan #type1diabetes #type2diabetes #type1 #type2 #dash #dashdiet #mediterraneandiet #flexitariandiet #flexitarian 

https://health.usnews.com/health-news/blogs/eat-run/articles/best-eating-plans-for-people-with-diabetes

Are you wondering which eating plan is best for diabetes? I feel honored to be on the expert panel for rating best diets for US News. Here’s the link to my deeper dive into what we are looking for with a best eating plan for people with diabetes. @usnews #diabetes #eatingplan #bestdiet #bestdietplan #type1diabetes #type2diabetes #type1 #type2 #dash #dashdiet #mediterraneandiet #flexitariandiet #flexitarian

https://health.usnews.com/health-news/blogs/eat-run/articles/best-eating-plans-for-people-with-diabetes
...

tobysmithson

View

Jan 26

Open
A different type of crime was committed on the last episode of Will Trent. Crime… misinformation about diabetes. 
It was revealed on this episode that one of the detectives had diabetes. She had been fainting and kept quiet why she felt that way. Then… as she was feeling faint again, she opened up to Will Trent ( well he also “detected” she must have diabetes). BUT… when you are at the point of feeling faint, you can’t just sit down and have an in depth convo and you certainly are not supposed to take an injection of insulin. Feeling faint is associated with hypoglycemia, low blood sugar. And what about that injection that Will Trent “wanted to help the detective out with”??? No thank you. Please don’t jab me or anyone else with insulin- it’s supposed to be given subcutaneously… no need to jab. 
Did anyone else see this episode? 
@willtrentabc #diabetesawareness #diabetesmisinformation #diabetes #diabetesfacts #diabeteseducator

A different type of crime was committed on the last episode of Will Trent. Crime… misinformation about diabetes.
It was revealed on this episode that one of the detectives had diabetes. She had been fainting and kept quiet why she felt that way. Then… as she was feeling faint again, she opened up to Will Trent ( well he also “detected” she must have diabetes). BUT… when you are at the point of feeling faint, you can’t just sit down and have an in depth convo and you certainly are not supposed to take an injection of insulin. Feeling faint is associated with hypoglycemia, low blood sugar. And what about that injection that Will Trent “wanted to help the detective out with”??? No thank you. Please don’t jab me or anyone else with insulin- it’s supposed to be given subcutaneously… no need to jab.
Did anyone else see this episode?
@willtrentabc #diabetesawareness #diabetesmisinformation #diabetes #diabetesfacts #diabeteseducator
...

tobysmithson

View

Jan 22

Open
Inspiration as you start the new week: Be proud of your accomplishments. 
Our 6 month old puppy has now learned not to take my shoes nor clothes out of my closet. Big win and feeling proud! 
@springerrescueamerica #englishspringerspanielpuppy #inspiration #growingup

Inspiration as you start the new week: Be proud of your accomplishments.
Our 6 month old puppy has now learned not to take my shoes nor clothes out of my closet. Big win and feeling proud!
@springerrescueamerica #englishspringerspanielpuppy #inspiration #growingup
...

tobysmithson

View

Jan 13

Open
Celebrating National Oatmeal Month with a serving of cooked oats this morning. But I forgot to add protein to my breakfast so my blood sugar spiked 😳 
Diabetes friendly reminder to add a source of protein when you eat your oats. 😄 
What’s your favorite protein to add when eating oats??

Happy #nationaloatmealmonth #oatmeal #bloodsugarbalance 
#diabetes
#typeonediabetes 
#type2diabetes 
#breakfastideas

Celebrating National Oatmeal Month with a serving of cooked oats this morning. But I forgot to add protein to my breakfast so my blood sugar spiked 😳
Diabetes friendly reminder to add a source of protein when you eat your oats. 😄
What’s your favorite protein to add when eating oats??

Happy #nationaloatmealmonth #oatmeal #bloodsugarbalance
#diabetes
#typeonediabetes
#type2diabetes
#breakfastideas
...

tobysmithson

View

Jan 11

Open
Attention people with diabetes ( or anyone else experiencing stressful moments)… here’s an idea on how to reduce your stress- participate in a Tea Meditation! Here’s how to do it: 
1. Brew your favorite tea
2. Hold the very warm cup for a couple minutes as you slow down your stressful thoughts.
3. Smell the wonderful aroma of your tea.
4. Sip your tea slowly and reverently even. 
Wow! It’s a great practice of self care. Drinking tea mindfully. 🙌 Has anyone done this before? 
TY @diabetessangha for introducing me to this type of meditation. 
#meditation 
#diabetes
#type1diabetes #type2
#stressrelief #stressmanagement #tea #freshbrewedtea #mindfulness

Attention people with diabetes ( or anyone else experiencing stressful moments)… here’s an idea on how to reduce your stress- participate in a Tea Meditation! Here’s how to do it:
1. Brew your favorite tea
2. Hold the very warm cup for a couple minutes as you slow down your stressful thoughts.
3. Smell the wonderful aroma of your tea.
4. Sip your tea slowly and reverently even.
Wow! It’s a great practice of self care. Drinking tea mindfully. 🙌 Has anyone done this before?
TY @diabetessangha for introducing me to this type of meditation.
#meditation
#diabetes
#type1diabetes #type2
#stressrelief #stressmanagement #tea #freshbrewedtea #mindfulness
...

tobysmithson

View

Jan 5

Open
What’s for dinner? I’m eating this meal two nights in a row because I love it so much! Plant based meal that is only 35 grams of carb. Can make this lower carb if you don’t use the breaded cutlet. Did you see the grams of protein and fiber? 🙌 
If you are looking for quick meal prep plant based ideas, this is it 👏
@meatifoods #plantbased #mealideas #diabetes #diabetesfriendly #diabetesfood #type1diabetes #type2diabetes #quickmeals

What’s for dinner? I’m eating this meal two nights in a row because I love it so much! Plant based meal that is only 35 grams of carb. Can make this lower carb if you don’t use the breaded cutlet. Did you see the grams of protein and fiber? 🙌
If you are looking for quick meal prep plant based ideas, this is it 👏
@meatifoods #plantbased #mealideas #diabetes #diabetesfriendly #diabetesfood #type1diabetes #type2diabetes #quickmeals
...

tobysmithson

View

Jan 4

Open
When managing diabetes or pre-diabetes, weight loss is recommended to help increase insulin sensitivity and improve beta cell function.  I’m sharing some tips in my latest YouTube video on how to cut 100 calories ( or more) without feeling like you are missing out.  Link to video in my bio. 
#diabetes #prediabetes #diabetes2 #diabetes1 #weightlosstips #diabetesmanagement #loseweight

When managing diabetes or pre-diabetes, weight loss is recommended to help increase insulin sensitivity and improve beta cell function. I’m sharing some tips in my latest YouTube video on how to cut 100 calories ( or more) without feeling like you are missing out. Link to video in my bio.
#diabetes #prediabetes #diabetes2 #diabetes1 #weightlosstips #diabetesmanagement #loseweight
...

tobysmithson

View

Jan 3

Open
Happy New Year 2023!

There's no one diet that’s best for everyone. That is why it is important to understand the nuances of each diet. As a panelist for U.S. News & World Report’s #BestDiets, I provided insight into each of the ranked diets. @usnews #diabetesdiet #eatingplan #rdapproved #whattoeat #healthyeating 

https://health.usnews.com/best-diet/best-diets-overall

Happy New Year 2023!

There's no one diet that’s best for everyone. That is why it is important to understand the nuances of each diet. As a panelist for U.S. News & World Report’s #BestDiets, I provided insight into each of the ranked diets. @usnews #diabetesdiet #eatingplan #rdapproved #whattoeat #healthyeating

https://health.usnews.com/best-diet/best-diets-overall
...

tobysmithson

View

Dec 21

Open
Winter has officially begun! Do you find yourself feeling more hungry at this cold time if the year? Plus the wintery forecast leaves you limited to outdoor exercise options. I’m sharing a couple ideas for snacks that aren’t high in calories nor carbs but will curb that hunger. Please share some of your favorite tips below to add to my list. #winterhunger #hungry #diabetes #type1diabetes #type1 #type2diabetes #type2 #snackideas #lowcarb #lowcaloriesnack #lowcarbsnack #bloodsugarbalance @superseedzofficial #popcorn #chaitealatte

Winter has officially begun! Do you find yourself feeling more hungry at this cold time if the year? Plus the wintery forecast leaves you limited to outdoor exercise options. I’m sharing a couple ideas for snacks that aren’t high in calories nor carbs but will curb that hunger. Please share some of your favorite tips below to add to my list. #winterhunger #hungry #diabetes #type1diabetes #type1 #type2diabetes #type2 #snackideas #lowcarb #lowcaloriesnack #lowcarbsnack #bloodsugarbalance @superseedzofficial #popcorn #chaitealatte ...

tobysmithson

View

Dec 20

Open
For many of us, the holiday season can get stressful. For all the parents of young children OR puppies, you will understand this. Yes, I was in the middle of cooking for a holiday party when this was happening. 
I hope this reel brings you joy, laughter and big smiles. #stress #puppylove @springerrescueamerica #englishspringerspaniel #englishspringerspanielpuppy #stressrelief

For many of us, the holiday season can get stressful. For all the parents of young children OR puppies, you will understand this. Yes, I was in the middle of cooking for a holiday party when this was happening.
I hope this reel brings you joy, laughter and big smiles. #stress #puppylove @springerrescueamerica #englishspringerspaniel #englishspringerspanielpuppy #stressrelief
...

tobysmithson

View

Dec 20

Open
Ohhh sooo good! This recipe is a winner on 2 fronts: 1) our friends loved eating these latkes ( potato pancakes) and 2) this was a healthier version of the traditional potato pancake because it replaced white potato with sweetpotato (yes it’s spelled as one word) and they were baked using a little oil, unlike frying the the potato pancakes. Extra bonus especially for people with diabetes or people that like to reduce waste… I used the whole sweetpotato- using the skin of this potato has been shown to improve its glycemic index ( rise in blood sugar after eating a food). 

Let me know if you try this. Happy holidays-

#sweetpotatolatke #chanukah #potatolatkesarethebest #potatopancakes #ncsweetpotatoes @ncsweetpotatoes #makeitncsweet #sweetpotatoisoneword

Ohhh sooo good! This recipe is a winner on 2 fronts: 1) our friends loved eating these latkes ( potato pancakes) and 2) this was a healthier version of the traditional potato pancake because it replaced white potato with sweetpotato (yes it’s spelled as one word) and they were baked using a little oil, unlike frying the the potato pancakes. Extra bonus especially for people with diabetes or people that like to reduce waste… I used the whole sweetpotato- using the skin of this potato has been shown to improve its glycemic index ( rise in blood sugar after eating a food).

Let me know if you try this. Happy holidays-

#sweetpotatolatke #chanukah #potatolatkesarethebest #potatopancakes #ncsweetpotatoes @ncsweetpotatoes #makeitncsweet #sweetpotatoisoneword
...

tobysmithson

View

Dec 19

Open
There’s still plenty of time to order any of my gift ideas for people with diabetes. All of my ideas are set up to be ordered online. Super quick! 

My list is here… https://health.usnews.com/health-news/blogs/eat-run/articles/top-holiday-gifts-for-people-with-diabetes

#diabetesgiftguide #diabetes #type1diabetes #type1
#typeonediabetes #type2diabetes #type2 #holidaygifts @mbkwear @getjoydays #yogagear @evansoroka #bestdiabetesbooks #gifts @usnews

There’s still plenty of time to order any of my gift ideas for people with diabetes. All of my ideas are set up to be ordered online. Super quick!

My list is here… https://health.usnews.com/health-news/blogs/eat-run/articles/top-holiday-gifts-for-people-with-diabetes

#diabetesgiftguide #diabetes #type1diabetes #type1
#typeonediabetes #type2diabetes #type2 #holidaygifts @mbkwear @getjoydays #yogagear @evansoroka #bestdiabetesbooks #gifts @usnews
...

tobysmithson

View

Dec 11

Open
Do you find yourself hungrier when the weather gets colder? I find that I do- even when it’s not that cold here! But it’s December and cooler weather is here. Check out my tips for a way to get more food on your plate to fill your hunger. #diabetes #diabetesmanagement #type1diabetes #type1 #type1warrior #lowcaloriemeals #lowcarbmeals #fiber #mealideas #diabetesfriendly #winterhunger #eggenthusiast #eggs

Do you find yourself hungrier when the weather gets colder? I find that I do- even when it’s not that cold here! But it’s December and cooler weather is here. Check out my tips for a way to get more food on your plate to fill your hunger. #diabetes #diabetesmanagement #type1diabetes #type1 #type1warrior #lowcaloriemeals #lowcarbmeals #fiber #mealideas #diabetesfriendly #winterhunger #eggenthusiast #eggs ...

tobysmithson

View

Dec 11

Open
Senior dog rules! #puppylife #englishspringerspaniel #englishspringerspanielpuppy #dogslife #beggingdog @springerrescueamerica

Senior dog rules! #puppylife #englishspringerspaniel #englishspringerspanielpuppy #dogslife #beggingdog @springerrescueamerica ...

tobysmithson

View

Dec 7

Open
The holidays are coming…
1 week + 4 days or
2weeks + 4 days 
Is the holidays and I’ve got you covered with ideas for gifts for people with diabetes. 

https://health.usnews.com/health-news/blogs/eat-run/articles/top-holiday-gifts-for-people-with-diabetes 

@usnews @mbkwear @getjoydays @evansoroka @ninjakitchen #yoga #yogaequipment @jewellsblackwell #diabetes #diabetesfriendly #diabetesgifts #giftideas #type1diabetes #type2diabetes

The holidays are coming…
1 week + 4 days or
2weeks + 4 days
Is the holidays and I’ve got you covered with ideas for gifts for people with diabetes.

https://health.usnews.com/health-news/blogs/eat-run/articles/top-holiday-gifts-for-people-with-diabetes

@usnews @mbkwear @getjoydays @evansoroka @ninjakitchen #yoga #yogaequipment @jewellsblackwell #diabetes #diabetesfriendly #diabetesgifts #giftideas #type1diabetes #type2diabetes
...

tobysmithson

View

Dec 6

Open
Enrolled in a class given by Eliza Pinckney ( reenactment) who developed and brought Indigo Blue dye here to South Carolina. I took photos of the Indigo plant with the seeds ( they look like very tiny bananas) that are used to make the dye. 
Creating ( tie dye shirts) was sooo much fun, exciting and relaxing. #funday #indigoblue #southcarolina @dimmosher @coastaldiscoverymuseum

Enrolled in a class given by Eliza Pinckney ( reenactment) who developed and brought Indigo Blue dye here to South Carolina. I took photos of the Indigo plant with the seeds ( they look like very tiny bananas) that are used to make the dye.
Creating ( tie dye shirts) was sooo much fun, exciting and relaxing. #funday #indigoblue #southcarolina @dimmosher @coastaldiscoverymuseum
...

Load More Follow on Instagram

Footer

Recent Posts

  • What You Need To Know About Sleep and Diabetes
  • The Power of Plants
  • Stinkin’ Thinkin’ vs Awesome Thinking About Diabetes
  • What Are the Best Supplements for Diabetes?

Let’s Connect!

  • Facebook
  • Instagram
  • LinkedIn
  • Twitter
  • YouTube

Sign Up For Our Newsletter

Keep in touch with diabetes news.

  • Privacy Policy
  • Advertising/ Disclosure
  • Contact Toby
  • Terms of Use

Copyright © 2023 Diabetes Everyday · Website by Market Me Social Inc.

Cleantalk Pixel