Healthy Mac & "Cheese"

  • Time: 20 minutes
  • Servings: 3
  • Serving Size: 6.0 ounces
  • Stage: Post-Recovery

INGREDIENTS:

  • Whole-wheat pasta, uncooked - 75 grams or 2.7 oz (can replace with chickpea pasta if intolerant to wheat pasta)
  • Cashews, raw and unsalted - 85 grams or 3 oz
  • Nutritional yeast - 4 tbsp (15 grams)(for our favorite brand click here)
  • Lemon, juice only - 1/2 medium (24 grams)
  • Sea salt - 1/2 tsp
  • Garlic powder - 1/4 tsp
  • Onion powder - 1/4 tsp
  • Basil, dried leaves - 1/8 tsp
  • Paprika, ground - 1/8 tsp
  • Water - 5 tbsp (75 grams)
  • Peas, frozen - 1 cup (134 grams)

INSTRUCTIONS:

  1. Cook pasta according to instructions on the package. Do not use any oil or salt to cook it. Drain and set aside when done.
  2. Add the cashews to a bowl and cover with hot water. Let soak for 10 minutes then drain the water.
  3. To a food processor or blender, add the soaked cashews and all remaining ingredients except the peas. Blend until creamy.
  4. Warm up the peas by either placing them for 1-2 minutes in the microwave or steaming them.
  5. Mix the cooked pasta with the "cheese" sauce and peas. Mix gently, serve, and enjoy!

*Note: Divide equally by the listed number of servings. Stays fresh in the refrigerator for 3-4 days.

NUTRITION FACTS per serving:

  • Calories 315
  • Protein 14 grams
  • Carbs 36 grams
  • Fat 14 grams
  • Fiber 6 grams
  • Sugar 5 grams
  • Iron 19% DV
  • Calcium 3% DV
  • Sodium 19% DV

DV = Daily Value, Based on diet for healthy adults

Nutritionist notes: Get all the yumminess from a mac & cheese but without the cheese! Nutritional yeast can help give recipes a cheesy flavor. It is packed with lots of protein, vitamins and minerals, plus, helps us avoid the saturated fats and cholesterol that is found in cheese.

Tags: dairy-free, soy-free, high-protein, vegan, vegetarian, plant-based, gastric sleeve, vsg, bariatric, recipe

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*The picture is meant for illustrative purposes and may sometimes not be representative of the serving size. For a precise serving size please follow the list of ingredients carefully, using grams as the most exact measurement.