Not-So-Cheesy Mac 'n Cheese (Dairy Free)

By Meg Hodson

Yum! Who doesn't love a good macaroni and cheese? It's something I fix in our house regularly and I am always looking for ways to reinvent it. 

I came up with this delicious version of mac 'n cheese a few ways. First, I always keep lots of veggie purees on hand in my freezer to blend into recipes like marinara sauce, pasta, and more. So, I knew my butternut squash puree would be perfect for a vegan, dairy free macaroni and cheese. 

Second,  I have been experimenting with nutritional yeast lately. What the heck is nutritional yeast, you may ask? It's an organism that grows on molasses and then is harvested, washed, and dried with heat to kill or “deactivate” it. Because it’s inactive, it doesn’t froth or grow like baking yeast does so it has no leavening ability. It's high in B vitamins, selenium, zinc, and protein. It's low in fat and gluten free. It's easy to find in the bulk foods section (usually near flour) and sometimes you can find it in the spice aisle (Bragg, best known for their apple cider vinegar, makes a nutritional yeast seasoning). It's often used to make "cheesy" sauces, so I knew it would be perfect for my dairy free macaroni and cheese recipe.

I tested this on my kids and they really enjoyed it! I hope your family enjoys it, too!

Not-So-Cheesy Macaroni and Cheese

Prep time: 10 minutes
Cook time: 45 minutes
Total time: 55 minutes
Yield: Serves 4-6

Ingredients

• 1 pound of your favorite pasta (I used large shells)
• 3/4 cup pureed butternut squash
• 1/4 cup pureed cauliflower
• 1/2 cup + 2 tablespoons unsweetened coconut milk
• 1 teaspoon granulated garlic
• 1 teaspoon smoked paprika
• 1 tablespoon dehydrated onion
• 1 teaspoon kosher salt
• 1/2 teaspoon black pepper
• 2 dashes nutmeg
• 1/4 cup nutritional yeast
• 2 tablespoon olive oil

Cooking Directions

1. Boil your pasta according to directions. If you don't have butternut squash or cauliflower puree on hand, it's easy to make. With the squash, peel and dice the squash into cubes. Lightly toss with oil and salt. Bake at 400 degrees for 45 minutes. Transfer to a blender or food processor to puree. Add a little water if the mixture gets too think. For cauliflower, take fresh cauliflower and steam for 5-6 minutes. Transfer to blender or food processor and puree.
2. When pasta is done, drain and return the same pot to the stove over medium heat. Add all remaining ingredients and stir until well blended. Continue to heat for an additional 1-2 minutes. Add pasta to this mixture and stir well.
3. Test taste. Sometimes you will need a little more salt to your liking.

Follow along:

Fun Recipe Friday: French Bread Pizza

By Meg Hodson

To be honest, I fixed this for the first time only a month ago!  I was in a pinch for a Meatless Monday meal and had the ingredients to make this recipe happen.  I had, of course, made homemade pizza with traditional dough, but that takes extra time.  What I LOVE about this recipe is that it's fast, easy, and surprisingly healthy.  

Serves 4

Ingredients:

1 loaf French bread of choice

1 can tomato paste

1/2 cup cauliflower, steamed and pureed in a blender or food processor

8 oz. grated mozzarella cheese

4 oz. crumbled goat cheese

Toppings (choose your faves):  Fresh spinach leaves, sliced black olives, sliced mushrooms, chopped onions, finely chopped red pepper, salami, pepperoni

1 tsp. oregano

1/2 tsp. sea salt

1/2 tsp. black pepper

1/2 tsp. basil

Grated parmesan cheese for garnish

Prepare the pizza sauce:  Combine the tomato paste, pureed cauliflower, and all spices in a small bowl. Set aside.

Slice the loaf of French bread down the center, then cut the two halves in half.  If you would like to reduce the "carb load", feel free to slice off the top of each piece to create a thinner crust.  Generously spread the pizza sauce on each piece of bread.  If using goat cheese or onions, I like to press them into the sauce. Then, add mozzarella cheese, meats, spinach, mushrooms, and olives.  Press down all toppings gently and sprinkle with parmesan cheese. Bake at 400 degrees for 16-18 minutes

Fun Recipe Friday: Cut The Egg Out!

Maybe you are allergic.  Maybe you are vegan.  Maybe you are trying to cut down on fat or increase your consumption of healthy fats.  There are many reasons why you might need to find a good substitute for an egg in recipes.  Never fear!  I am here with some great, healthy, nutrition-rich options for your egg-free recipes, as well as a few helpful hints.

Eggs act as a binder in recipes as well as adding a creaminess what you are cooking.  Here are some ideas on food that I think best re-creates that.

1.  Flax Seed.  This "wonder seed" is beneficial in many ways.  It's rich in omega-3 fatty acids and high in fiber.  Mix 2 tablespoons in 3 tablespoons of water; this equals approximately 1 egg.  This mixes great in pancakes, muffins, cookies, and breads.  

2.  Dried Dates.  I love dates.  They are super sweet, so you kind of get a 2-for-1 deal here:  it can replace eggs and add sweetness to your dish, so you can usually cut back on the sugar you add to the recipe.  I like to use dried dates and whisk them in a food processor.  Mix 10-12 dates with a splash of water until finely chopped.  This amount equals about 1 egg and you can usually cut back on the sugar in a recipe by 1/4-1/2 cup.

3.  Applesauce.  I love adding applesauce to pancakes and muffins.  It makes them a little moister and holds them together well.  1/4 cup equals an egg.

4.  Chia Seed.  Much like flax seed, chia seeds are a great source of fiber and omega fats.  They act as a great binder.  Use 1 tablespoon as a substitute for 1 egg.  I recommend soaking them in a little water first before adding to your favorite recipe.

5.  Yogurt (dairy or dairy-free versions).  Yogurt is a great substitute for eggs!  You still get the protein benefits as well as a calcium boost.  I generally use 1/4 cup in place of 1 egg.  

6.  Pureed Pumpkin or Sweet Potatoes.  These powerhouses from the squash and potato families add a great thickness and texture to baking.  Get creative!  Even a recipe like a quiche can take on a new profile when potatoes are introduced.  

7.  Avocado. I like to call avocado the "miracle fruit".  It truly is.  Packed with healthy fats, as well as anti-inflammatory and cleansing properties, it should be a mainstay of your diet.  What is great about adding this to recipes is that avocado really is quite flavorless; it's what we add to it that brings out it's taste characteristics.  About 1/4 of a mashed avocado is a good sub for 1 egg.

A note on baking soda.  Baking soda is commonly used in recipes with eggs, as there is a reaction that happens between eggs and soda to create a fluffiness to what you are cooking.  If you are using a recipe that calls for eggs and baking soda and you are omitting the eggs, you can omit the baking soda, too.  To ensure your recipe has fluffiness and is light (i.e., in pancakes, muffins, etc.), you may want to add 2 tsp. baking powder and 1 tablespoon organic corn starch (I recommend organic so you are ensured that it is not GMO corn).

Have fun, experiment, and eat healthy!

If you like what you're reading, I invite you to follow my blog.  Cheers!

Meatless Monday by A Vegetarian Mom

Do you do Meatless Mondays in your house?  Is your house split between carnivores and vegetarians?  I have been a vegetarian for 25 years.  My husband is a meat eater and while he welcomes some of my "interesting" vegetarian recipes, he will definitely remain a meat eater.  We have three children (9, 7, 4) and I decided to take the approach to expose them to all cuisines as they grow up.  When they reach a point that they may want to make a decision to become vegetarian, I will, of course, embrace and support their decision.  If they don't, that's okay, too.

I haven't gotten to a point in their lives where I'm ready to talk about the history of how we (as Americans) produce, distribute, buy, and consume our food.  What they do know are some of the basics of why I have chosen not to consume meat.  For me, it did begin as an animal rights cause; but over the years, it has evolved into a focus on health.  It has been good in that it encourages me to try new foods, new recipes, and keep things interesting.

I started Meatless Mondays with my family about 6 months ago. It has gone great!  My children are generally not picky eaters and they are used to eating a variety of foods.  My husband was also very open to trying this out.

Breakfast was pretty easy.  I usually serve cereal and fruit and we occasionally do pancakes in the morning.

For lunches, it's been a lot of egg salad or peanut butter sandwiches (almond butter for my daughter, who's allergic to peanuts).  But I've really been trying to make lunches (especially school lunches) interesting and not boring.  So, it's not always about a sandwich!  I've gotten creative with putting things on sticks.  I've gotten creative with what foods I can use to roll up and make into shapes.

Dinners have been fun.  I've taken some of my families favorite meals and made them vegetarian.  Taco night, enchiladas, sloppy joes, pasta, lasagna.....I have put my own vegetarian spin on meat dishes.  Be sure to visit my recipe archive for some recent vegetarian entrees that are delicious!

So, what do I think are some of the best benefits of doing Meatless Monday?

1.  Awareness.  When you are intentionally making a drastic change in your diet, you become more focused on what you are eating, healthy vs. unhealthy choices, and intrinsically wanting to know more about the origin of what you are eating.

2.  Cost.  It's quite simple, meat is expensive.  Generally speaking, you can spend less money by eating a plant-based diet that you are cooking from scratch.  Eating vegetarian routinely has also made me better about cooking at home more, which also reduces your grocery bill.

3.  Excitement.  My kids are genuinely excited about what we might be trying each Monday.  Maybe it's a surprise in their lunch.  Maybe it's an old favorite with a twist for dinner.  But the fact that it's not excitement over cupcakes or a bagel is definitely a good thing.

4.  Meal Planning.  I have naturally fallen into a good habit of meal planning for the week.  Having to put a little extra thought into Meatless Mondays has overflowed into the rest of the week.  I've even been trying new meat-based recipes, too.

I'd love to hear your successes or failures with trying Meatless Mondays, or any vegetarian recipes.  What does your family love or hate? Do you need help implementing it? This is a topic I am passionate about and I'd love to offer help.

  If you like what you're reading, I invite you to follow my blog.  

Fun Recipe Friday: Sweet Treat Bites

We're happy to introduce a guest blogger for today's Fun Recipe Friday.  Meet Rochelle from Wheatless Rochelle. She's a lifelong vegetarian (and so are her kids!). She started eating gluten free on August 14, 2012.  She loves to experiment in the kitchen, modify recipes she finds, and aims to create meals for her husband and kids that are delicious, healthy, and affordable.
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Hey there! I'm Rochelle, from Wheatless Rochelle. I'm so excited to be able to share this guest post here. I thought I'd bring over a recipe my kids love. This is a delicious treat that is healthy and super easy to make. They will be devoured before you know it!

Sweet Treat Bites
(Adapted from a recipe by Edible Perspective)
Makes about 12 balls

3/4 cup raw almonds
1/2 cup raw sunflower seeds
10 Medjool dates, pitted
3 Tbsp. unsweetened shredded coconut
2 Tbsp. unsweetened cocoa powder
2 Tbsp. plain almond milk
1 Tbsp. chia seed
1 Tbsp. coconut oil
1 tsp. vanilla extract

Using your food processor, Vitamix blender, or similar device (I used my Vitamix), process the almonds and sunflower seeds together, until crumbly. You don't want dust but you don't want big chunks, either. Empty into a bowl and set aside. Process the dates until sticky and nearly smooth. Add the nuts back in and add the rest of the ingredients in, too. Pulse until mixed together. Don't over process it because you don't want a paste! If it's too sticky, add more coconut. If it's too dry, add more almond milk. Form it into small balls and cover with plastic wrap. Store in the fridge.

See, wasn't that easy? To change it up a little, you could use walnuts instead of sunflower seeds. Try flax or hemp seed instead of chia, if that's more your thing. I hope you enjoy these as much as my family does!

If you like what you're reading, I invite you to follow my blog.  Cheers!

Our Guest Post Is Live: Scratch Taquitos

I'm happy to announce my latest guest blogging article on the wonderful blog, The (Not So) Fascinating Life of Tabitha.  I chose a super healthy, yet oh-so-yummy, vegetarian taquito recipe that is easy to make and kids will love it! (It's also easy to add chicken or beef, too, if you like!)

Here is the link to view the recipe on her blog: Scratch Taquitos.

If you like what you're reading, I invite you to follow my blog by clicking the link below!  Thanks!

 

Fun Recipe Friday: Veggie Chili

I love this recipe.  It's easy to throw into the crockpot and is ready in 3 hours.  I am a vegetarian, but my children eat meat occasionally and my husband does enjoy meat.  But we do "Meatless Mondays" in our house, as well as incorporating vegetarian dinners off and on throughout the week.  This one works well for "fussy eaters", who are convinced they need meat in their chili.  With plenty of beans and quinoa, it is satisfying and hearty.

Ingredients:

6 cans of cooked beans (I use 3 black bean, 1 kidney bean, 1 white bean, and 1 pinto bean)
1 regular can tomato sauce
1 can diced tomatoes
1 small onion
1 red pepper
1 cup cooked quinoa
1/4 cup lemon juice
1 tbl. granulated garlic
1 tbl. cumin
1 tbl oregano
1 tbl. chili powder
1 tbl parsley
1 tsp. sea salt
1 tbl cocoa powder (unsweetened)
Few shakes of tabasco sauce

Slice and dice the onion and red pepper and saute in a little oil and dash of salt for 5 minutes.  Meanwhile, drain all beans and place in crockpot.  Add tomato sauce, diced tomatoes, lemon juice, all spices, cocoa, and tabasco.  Add onion/pepper mix to the crockpot.  Mix well.  Cook on the lowest setting.

While cooking, prepare the quinoa according to directions.  A 1/2 cup dry should yield about 1 cup.  Be sure to rinse it well.  If cooking 1/2 cup dry, you will need almost a cup of water.  Combine water and quinoa in pot, bring to boil, cover, and cook 15 minutes on low.  Turn off and let sit 5 more minutes.

After the chili has been cooking an hour and a half, stir in the cooked quinoa.  Continue cooking for another hour or so.  If it becomes too thick, you can add a little water as it cooks.

Chili freezes well, so I usually divide into two part.  I freeze half and then have dinner for that night and another night.  Melt some cheese on top, add sour cream or greek yogurt if desired, avocado slices, and serve hot.

This chili also works well as a good dip, especially with melted cheese on top.

 

Black Bean Butternut Squash Enchiladas

By Meg Hodson

Enchiladas are a big crowd pleaser in my house!  I've done a lot of variations on these.  This recipe was an evolution of when I began instigating "Meatless Mondays" in my house.  I am a vegetarian, but the rest of the household is not.  My kids eat a pretty heavy plant-based diet anyway, so it's not difficult for them to embrace a meatless day.  And for those of you trying to go meatless on Good Friday, these are sure to please the entire family.

I used to do straight up black bean enchiladas....basically black beans, cheese, sauce, cheese.  But I am always looking for ways to sneak in veggies and other nutrient-rich food into my cooking.  For a lot of foods, my children would eat them, but it's a texture issue with them, and so they initially push them away.  But when they are blended into meals, they don't blink an eye.

I never buy refried or prepared beans, but you can if you like for this recipe.  I cook them from scratch so that I can add them to my food processor and blend with other ingredients.

My daughter loves avocado, and I am so glad.  The list goes on and on of how beneficial this fruit is.  But my 2 boys like the flavor, but don't like the texture.  So, of course, it was an easy decision to blend this into the enchilada filling.

Hmm, what else could we try?  Butternut squash!  It's a great binder, blends well with beans, and is highly nutritious.  I will pre-cook an entire squash or two, dice into chunks, and keep in the freezer to have on hand for various meals.

I also add cooked quinoa to the filling.  My kids generally like quinoa, but they eat it up readily as part of the filling.

The other key to this recipe is the homemade enchilada sauce.  It couldn't be easier to make and it adds an amazing touch to the dish.

Black Bean Butternut Squash Enchiladas

Ingredient List For Enchilada Sauce (prepare first and set aside):

1 regular size can (15 oz) of plain tomato sauce
2 tsp. cinnamon
2 tsp. unsweetened cocoa powder
1 tsp. cumin
1 tsp. oregano
1/2 tsp. salt
1/2 tsp. white pepper
1 tsp. parsley
2 tsp. garlic
1 tbl. dried onion
1/2 tsp.chili powder

In small saucepan, combine all ingredients and heat on medium.  When bubbling, turn to low and continue to simmer for 15 minutes.  Set aside.

Ingredient List For Enchiladas And Filling:

**This recipe is easily made dairy-free by omitting cheese and sour cream.**

2 cups cooked (or two cans strained) of  black beans
3/4 cup cooked butternut squash (cubed)
1 cup cooked quinoa
2 tsp. cumin
1 tsp. garlic
2 tsp. dried onion
1/2 tsp. chili powder
1 tsp. oregano
splash of tabasco
2 tbl. lemon juice
6 inch tortillas of your choice (corn, wheat, spelt, whatever you prefer)
3/4 cup grated cheddar cheese, jack cheese, or a combination of the two
Avocado and sour cream to garnish

1.  Gently heat tortillas in a frying pan with a little oil of your choice.  Do not overheat.  About 30 seconds-1 minute per side is good.  You will need 12-16 tortillas.

2.  Cook the quinoa.  Take 1 cup of liquid or broth and add 1/2 cup uncooked quinoa (this will produce 1 cup cooked).  Be sure to rinse the quinoa before cooking.  Combine quinoa and water or broth, bring to boil, cover, reduce to low, and cook 15 minutes.  Turn off burner and let rest (covered) for 5 minutes.

3.  Cubed butternut squash should be cooked for 30-40 minutes at 400 degrees (toss lightly with olive oil and salt if desired).

4.  In a food processor, combine black beans, quinoa, squash, cumin, garlic, onion, chili powder, oregano, tabasco, and lemon juice.  You can add 1/2 an avocado if you like to the mix (or save to garnish). If mixture seems to thick when blending, add a little more lemon juice.  Blend until well incorporated.

5.  With a 9x13 Pyrex dish (or similar casserole dish), thinly spread a layer of the enchilada sauce on the bottom of the dish.  Begin assembling the enchiladas.  Scoop about 1/4 cup of the black bean mixture into the center of a tortilla, add a little cheese (you can omit the cheese to stay dairy free), roll gently, and begin to make a row of them in your casserole dish.  Repeat process until all the black bean mixture is used.

6.  Use the remaining enchilada sauce and coat the tops of the enchiladas.  Bake at 350 degrees for 15 minutes.  Sprinkle cheese on top and cook an additional 5-7 minutes, until cheese is melted and slightly browned.  Again, if keeping it dairy-free, omit the cheese and just cook the enchiladas for 20 minutes.  Serve with avocado slices and sour cream (if desired).

I hope you, and your kids, enjoy!