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Mac and cheese…for most people, its one of those staple comfort foods. However, a quick box of pasta and powdered cheese can mean tummy upset for others. And besides, who honestly likes powdered cheese anyway?

Over the past few years, our family has been exploring meal options and looking for ways to eat less processed foods and cutting down our grocery bill. One of those ways was to simply eat less meat and dairy products.

We are not vegans, but have become more conscious in trying to eat only grass-fed/non-steroid pumped meats, or wild game (which my sister-in-law K, calls “happy meat”!)

I also prefer to support small local farms whenever possible. For most dairy products in recipes it is easy to substitute with nut milks, creams, and cheese (still on my bucket list!).

So that brings us to why we like to cook vegan and vegetarian for some of our meals during the week: It not only helps with the grocery bill, but also encourages us to plan ahead (as most of them require soaking nuts, seeds, beans and legumes).

The end result: Happy tummies, and a little more cash in our pocket.

This vegan recipe uses cashews as the delicious creamy base and when mixed with spices and nutritional yeast, it has a nutty and cheesy flavour. The potato helps to thicken the sauce and the carrots give it that lovely cheesy colour and add a little sweetness.

Nutritional Benefits of Cashews:

• A great source of plant protein
• Rich in heart healthy fats
• Low in sugar
• Source of fibre
• Contains magnesium and manganese (bone health)
• Source of copper (brain development & immune system)
• Antioxidant
• Anti-inflammatory

Why is it Important to Soak Cashews?

All nuts contain an enzyme inhibitor called phytic acid, which prevents the body from properly absorbing nutrients and makes it harder to digest. When the nut is soaked in water for 8-12 hours, the phytic acid is released from the nut, and optimal absorption of nutrients can now happen.

What is Nutritional Yeast?

Nutritional Yeast is a plant-based protein that is a deactivated yeast, and comes from a strain of Saccharomyces cerevisiae. It is often used in vegan recipes and loved for it’s cheesy and nutty-like flavour. In addition to being a great source of protein, it also contains trace amounts of minerals and B vitamins.

How to make Vegan Mac and Cheese

Supplies Needed:

• High power blender (We love our Blendtec Blender!)
• Small pot
• Bowl/large measuring cup for soaking
• beeswax cover or plastic wrap
• Strainer
• Measuring cups
• Vegetable peeler
• Teaspoons

Ingredients:

• 1 cup raw/unsalted cashews
• 3 medium potatoes
• 1 large onion
• 3 medium carrots
• 2 cups water (some used for veg broth)
• 1 teaspoon garlic powder
• 2 teaspoons sea salt
• 1/2 teaspoon black pepper
• 1/2 teaspoon paprika
• 1/4 cup nutritional yeast
• 2 Tablespoons lemon juice
• 1 box of macaroni Pasta, 4 serving size

Optional Topping:

• 1/4 cup vegan butter (like Ghee)
• 1 cup breadcrumbs (I toast up our leftover sourdough crusts)

Directions:

1. 8-12 hours prior to dinner, put 1 cup of cashews in water (submerged). Cover and keep on the counter until dinner prep.

2. Boil the macaroni pasta until tender, but do not over-cook! As soon as they are done, put through strainer and pour cold water over them. This will keep them firm until the end.

3. Peel carrots and potatoes and cut into chunks. Dice onion.

4. Boil vegetables with 2 cups water in small pot until tender. Strain, but save the broth!

5. Add cooked vegetables with 3/4 cup of the vegetable broth to the blender.

6. Add garlic powder, sea salt, black pepper, paprika, nutritional yeast and lemon juice to the blender.

7. Strain and rinse soaked cashews with cold water and add to the blender. Blend until smooth.

For a quick serve:

• Put cooked pasta in large serving dish and pour the cashew sauce over it, mixing part way. It will continue to thicken as it sits.
• Serve and garnish with your favourite herbs (we like using chives, parsley and spring onions)

For a gourmet finish:

• Put the cooked pasta in a large casserole dish and pour the cashew sauce over it, mix well.
• Melt vegan butter and mix with bread crumbs. Spread on top of macaroni.
• Bake at 300 degrees F for 20 minutes.

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