Update on 05/20/2014: This sauce is perfect when easing into a healthier lifestyle and looking for alternatives to old favourites such as Mac and Cheese [One cup of sauce is only around 100 calories or 3 points+]. When making this for my family I added a few tbsp of Parmesan Cheese to get a bit more of that “cheesy” flavour. With the added Parmesan the dish still remain very low fat and healthy but is of course no longer vegan or dairy free. For my vegan and dairy free friends I would recommend adding a couple of teaspoons of nutritional yeast to get more of that “cheesy” flavour! I also still LOVE this dish as is but adding a couple dashes of Parmesan seems to add that extra kick without adding heaps of cheese in the traditional version.
Also, don’t forget to like the Ceara’s Kitchen facebook page! I got it up and running last week 🙂
- 1 small yellow onion, diced*
- 3 cloves garlic, diced*
- ½ cup water
- ½ cup cashews (soaked in water for at least an hour) OR milk of choice
- ½ head chopped cauliflower (about 3 heaping cups)
- 1 roasted sweet potato (about 1 cup)
- 2.5 - 3 cups water* (depending on desired thickness, *sub for milk if not using cashews)
- 1 tbsp Dijon mustard
- 1 tsp cayenne pepper
- 1 tsp turmeric (optional)
- Dash of salt
- Dash of pepper
- Splash of hot sauce (optional)
- Pasta of Choice*
- If using (see notes), soak cashews in water for at least 1 hour in advance.
- Roast sweet potato in the oven for 30 - 45 minutes at 375f or 180c (until soft when poked with a fork). Once the sweet potato has cooled down a bit, scoop out the insides and discard skin. Alternatively, if you are really pressed for time, poke little holes all over it with a fork, and microwave it on high for about five minutes in a bowl with a bit of water on the bottom. (Microwaving will take some of the sweet out of the potato though!)
- In a large pan, saute the garlic and onions, in water, over medium-high heat, until slightly browned and most of the water is soaked up.
- Microwave the cauliflower, in a bowl, with a bit of water on the bottom, for about 5 minutes until they are cooked through and easy to pierce with a fork.
- Add the sweet potato, cauliflower, garlic, onions, soaked cashews, and 2 cups water to the blender. Blend, blend, blend until nice and creamy.
- Add the cayenne, optional hot sauce, Dijon mustard, salt and pepper and blend some more. If you sauce is too thick add a bit more water (up to one cup).
- If serving over pasta, cook pasta as directed on the box.
- Transfer sauce back to the pan where you sauteed the garlic and onions and cook it for another minute or so to let the flavours really develop (flavours seem to become more intense over time as well!)
- Add in your cooked pasta and voila your stove-top Mac and Cheese is ready to be devoured!
- If you are allergic to cashews you can skip them altogether but use your milk of choice instead of the water when blending
- Use Gluten-free pasta if you need this to be gluten-free
Nutritional Benefits: No cholesterol, high in fiber, high in magnesium, manganese, very high in vitamin A, vitamin B6, C, and iron
Note and Substitutions*