I boil half water/half milk in a pot. Using half milk makes the pasta creamier without a high-cal sauce.
I toss in some frozen cauliflower and let it soften up, then spoon the cauliflower out and into the blender. Olivia is not a fan of veggies lately so this is one way I'm able to hide it. It actually makes the sauce even yummier.
I pour a cup or so of milk into the blender with the cauliflower, add some grated cheese, salt, pepper, seasoning salt, lemon juice, and a little onion powder and blend it into a sauce (ps. I consider my Blendtec one of the best purchases we have made)
I boil some whole wheat elbow pasta to al dente, drain it, pour in the cauliflower/milk sauce, grate some more cheese into it
and mix it up.
I then portion it into small freezer bags and put them in the freezer. When I'm ready to use one, I cut the bag in half with scissors and pop the noodles out into a bowl to cover and heat in the microwave. I'm afraid that if I heat them in the bags, some of the plastic-y chemicals will get in the food :/ thus the bowl.