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Wicked Healthy Mac and Cheez


  • Free of dairy and oil, this delicious mac and cheez can be made with gluten-free macaroni, too. WickedHealthyFood.com

Serves 8 - 12


1 pound macaroni (regular or gluten-free)

Cheez sauce (makes 8 cups)

1 large white onion
1 cup raw cashews, soaked in water for a couple of hours or overnight, then drained
3 cups unsweetened soy milk
1/2 cup garlic, boiled soft (roughly 17-18 cloves)
1/2 cup white wine
3 tablespoons nutritional yeast
2 tablespoons red or white miso
1 teaspoon onion powder
1 teaspoon smoked paprika
1/2 teaspoon black pepper
1/2 teaspoon white pepper
1/2 teaspoon salt (omit if sodium is an issue)
1/2 teaspoon turmeric (optional, for color)
Optional garnishes: Crumb topping, fresh herbs, Thai chilis, sriracha sauce

Cook the pasta until done according to the package directions. Strain; do not rinse to cool. Add the pasta back to the pot it was cooked in while it's still hot.

Meanwhile, dice the onion, and over medium-high heat in a skillet, steam-sauté it with a splash or two of water or dry white wine (no oil is needed) until translucent, 3-5 minutes.

In a high-powered blender, add the warm onions and the rest of the ingredients. Blend all ingredients for a couple of minutes, making sure the mixture is smooth.

Add about half of the sauce (4 cups) to the drained hot pasta and mix well.

Plate as is, with garnishes as desired, or bake as a casserole (see below). Serve with quick wilted greens and fresh steamed veggies.

Save the other half of sauce for another recipe.

If baking, preheat the oven to 350 F (175 C). Follow the method above, then place in ramekins or a large casserole dish, top off with a little extra sauce, optionally sprinkle with a crispy crumb topping of your choice, and bake for 15 minutes until golden brown.

(Recipe and photo courtesy of WickedHealthyFood.com.)


All figures are per serving (assumes 8 servings).

Calories: 283
Fat: 4 g
Carbs: 47 g
Fiber: 2 g
Protein: 10 g
Sodium: 153 mg

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