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PLANT-BASED CHEESE SAUCE



This super simple thick and creamy “cheese” sauce actually was created during some recipe testing that I did during one of my food science labs in college where I studied the starch in potatoes! Turns out that they are the perfect ingredient to get the creaminess desired in a mac & cheese. This sauce can be used in a Mac & Cheese casserole (my personal favorite) or over any pasta (as shown below) or as a nacho style dip for chips! Seriously a staple in my plant based repertoire as it is all veggie based and surprisingly nutrient dense.



 

PLANT-BASED "CHEESE" SAUCE RECIPE

*Keeps in fridge for 1 week

Yield: 6-8 cups


Ingredients:

2 Medium/ small Potatoes diced

1 Large Carrot diced

½ Medium Onion diced

½ cup Cashews

⅓ cup Nutritional Yeast

½ lemon’s juice

1 tsp garlic powder

1 tsp onion powder

1 tsp salt (plus more to taste if you like it saltier)

1 tsp black pepper

½ tsp paprika

*optional- add the 1tbsp of juice from a jar of pickled jalapeños or olives (gives it that little tang/ brine flavor)


Directions:

In a saucepan bring 6 cups of salted water to a boil


Add in potatoes, carrot, onion, and cashews


Cook until potatoes can be pierced with a fork - about 15 min.


Strain veggies in sink but SAVE THE WATER


Add the veggies to a large blender and top with all of the remaining ingredients


Add about a cup of the leftover water and blend- continue adding the water until you reach desired thickness. I normally end up adding about 3 cups of water back.


You will need to let the mixture blend for 1-2 minutes to break down all of the veggies and it should be bright yellow and creamy.

 


 

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A food and nutrition expert who can work in a wide variety of employment settings, including health care, business and industry, community/public health, education, research, government agencies and private practice. RDNs are accredited health professionals that must meet state and government regulations to maintain their credential in addition to completing continuing education. RDNs can practice something called Medical Nutrition Therapy to improve the health of those who suffer from chronic diseases. 

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