"Mac" & "Cheese"

Name: "Mac" & "Cheese"
Prep time: 10 min
Cook time: 1 h
Total time: 1 h 10 min
Cuisine: American
Ingredients: 4 lb spaghetti squash; 1 tbsp (15 g) extra virgin olive oil; 1 tbsp (10 g) garlic powder; 1 tbsp (7 g) onion powder; 1 tsp (6 g) salt; 1 cup (120 g) raw cashews, soaked in water overnight; 3/4 cup (180 g) water; 2 tbsp (30 g) lemon juice; 1/2 cup (40 g) nutritional yeast; 1 tbsp (15 g) dijon mustard; 1 tbsp (15 g) minced garlic; 1 tbsp (7 g) paprika; 1/2 tsp (3 g) salt; 1/2 tsp (1.5 g) black pepper

9 steps

Prep:10minCook:1h

This is a healthier mac and cheese recipe that's free of both the mac and the cheese (no it's not an empty plate). Instead of traditional pasta, I've roasted a spaghetti squash, but zucchini noodles will also work. The star of the show is a dairy free cheese sauce made of cashews. It's creamy and delicious without all the lactose, and tastes like real cheese (I know because I still eat cheese lol). This is a great LCHF meal if you're looking to boost your healthy fat intake without increasing your caloric intake. The sauce recipe is a modified version of "Vegan Carrot Noodle Mac and Cheese" in the cook book Genius Kitchen with inspiration taken from other vegan nut based cheese sauces

Updated at: Fri, 05 Jul 2024 22:26:53 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories365.9 kcal (18%)

Total Fat20.1 g (29%)

Carbs39.7 g (15%)

Sugars10.3 g (11%)

Protein12.9 g (26%)

Sodium990 mg (50%)

Fiber8.8 g (31%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

"Mac"

4 lbspaghetti squash

15gextra virgin olive oil

10ggarlic powder

7gonion powder

6gsalt

"Cheese"

1 cupraw cashews

soaked in water overnight

¾ cupwater

30glemon juice

½ cupnutritional yeast

Instructions

Step 1

Add the nuts to a large bowl and cover with water. For a nut free version, use sunflower seeds. Cover with a cloth, and let soak in the fridge for 8 hours. Discard the soaking liquid

raw cashews1 cup

Step 2

To cook the spaghetti squash, prick it with a knife and start by microwaving it for 5 minutes to make it easier to slice. Meanwhile, preheat your oven to 400F

spaghetti squash4 lb

Step 3

Cut the squash in half lengthwise, and scoop out the seeds with a spoon

Step 4

Add your spices (salt, garlic, and onion powder) to a small bowl, and mix. Lightly oil the squash, and sprinkle on your seasonings

extra virgin olive oil15g

garlic powder10g

onion powder7g

salt6g

Step 5

Roast (cut side down) for about 45 minutes at 400F on a parchment lined cookie sheet. The squash should be tender and easily come off the skin without a fork, without being mushy and overcooked

Step 6

Meanwhile, as the squash cooks, you can prepare the cheese sauce. To a food processor, add your nuts, water, and lemon juice. Blend until smooth

raw cashews1 cup

water¾ cup

lemon juice30g

Step 7

Add in the nutritional yeast, mustard, minced garlic, and spices (paprika, salt, and pepper). Again, blend until smooth

nutritional yeast½ cup

dijon mustard15g

minced garlic15g

paprika7g

salt3g

black pepper1.5g

Step 8

When the squash is done cooking, fluff it with a fork, and add to a lightly greased 9x13" pan. Pour over the cheese sauce, and mix well

Step 9

Roast uncovered for about 10-15 minutes, or until bubbly and lightly charred. You can optionally add some breadcrumbs and broil the top. Top with parsley, and serve