This is macaroni and “cheese” is the very best, and it is sooooo crazy easy. There are very few ingredients, but it is all about the stirring. You need to stir this concoction to turn the ingredients into a yummy sauce. We top it with Weetabix cereal because my husband’s mother always put Wheaties on top of macaroni and cheese. It seemed strange to me at first, but now I love it. You can leave off the cereal or substitute bread crumbs.

Boil noodles according to package directions. Preheat oven to 350º. Put noodles in a 8×8 glass baking dish. Add cheese. Stir to distribute cheese. Pour milk over noodles and add butter. Place on the bottom rack. Bake for 11 minutes. Remove from the oven and stir well. Return to the bottom rack and bake for another 11 minutes. Remove from the oven and stir well again. All the cheese should have melted into a creamy sauce by now; if not, bake a bit longer. Crush and sprinkle Weetabix over the noodles and bake on the middle rack for an additional 5 minutes.

This makes 6 meal size servings. Each serving contains 319 calories, 14 grams of fat, 4 grams of saturated fat, and 8 grams of protein. It reheats nicely in the microwave. Enjoy!



This smoky vegan “cheese” sauce is yummy on noodles and veggies. It tastes like it should be really bad for you, but it is low in fat, high in protein, and full of vitamin B-12 from the nutritional yeast. One quarter of this recipe (a heaping 1/2 cup) has 149 calories, 2.75 grams of fat, 0 grams of saturated fat, and 12 grams of protein.

In a sauce pan, mix dry ingredients (yeast, flour, paprika, salt). Add the rest of the ingredients (soy milk, tomato paste, and liquid smoke). Whisk well. Place on low-medium heat (4 out of 10 on my stove). Stir CONSTANTLY with a utensil that allows you to scrape the bottom of the pan. Heat until the mixture thickens and is hot (about 10 minutes). Pour over pasta and sprinkle with a bit more paprika.

To build the delicious meal in the photo, I placed noodles on the plate, added sauteed mushrooms, bits of vegan sausage, and then poured on the cheese sauce – YUM!

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I am very excited about this recipe! I wanted to make an appetizer type thing that would be enjoyable to non-vegans. I love my cashew cheese so I thought that maybe I could make a cashew cheese ball. It worked! This is officially approved of by cheese eating friends.

  • scant 1/4 cup dry roasted almonds (to roll in when finished)
  • 1 1/2 cup raw cashews
  • 3/4 teaspoon salt
  • 1 tablespoon nutritional yeast (optional)
  • 1-2 tablespoons lemon juice
  • 1-2 tablespoons fresh chives (cut into bits)
  1. Soak cashews in water for about an hour prior to beginning recipe.
  2. Use a food processor to pulverize the almonds. Spread almonds on a dinner plate.
  3. Drain and rinse cashews. After rinsing, drain well. You don’t want extra moisture on them.
  4. Add cashews to food processor. Process until smooth.
  5. Add salt and process.
  6. Add lemon juice slowly. Watch the consistency. It needs to be moldable, not too thin. Use less juice to keep it dryer. It will solidify in the fridge.
  7. Lastly add fresh chives, and process lightly (too much and it will be a green spread, still tasty, but odd).
  8. Scoop out “cheese” with your hands and roll into a ball. It will be oily and soft. Roll the ball in the almonds.
  9. Place on a plate and cover with a bowl. Refrigerate for at least 3 hours, over night is best.
  10. Spread on crackers or crusty bread.
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This cheesy sauce is so good, I think nonvegans could be fooled. Before going vegan, I used to love mixing salsa with Velveeta cheese (talk about heart attack on a plate), and this recipe is reminiscent of that unhealthy treat. Nutritional yeast is full of healthy vitamins, minerals, and protein so this cheese sauce is like a health food (don’t tell your guests).

  • 1/4 cup nutritional yeast (not bread yeast)
  • 2 tablespoons of flour
  • 1/4 teaspoon paprika
  • 1/2 teaspoon salt
  • 1/2 cup soy milk (or water)
  • 1/4 cup of salsa
  • 1 teaspoon of Earth Balance buttery spread (optional)

Mix dry ingredients in a small sauce pan. Add milk, whisk well. Heat over medium low (4 out of 10 on my stove), stirring constantly. Heat until thickened, about 5 minutes. Add salsa and Earth Balance. Stir and heat for another minute. Serve as close to immediately as possible. If you need to put it on hold and keep it hot, turn to the lowest setting and stir often, add more soy milk if it thickens. We love it on tortilla chips, rice, veggies; really it is good on EVERYTHING!

This recipe makes about one cup of sauce. One half of this recipe contains 103 calories, 3 grams of fat, and 7 grams of protein.

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Flavorful Vegan Macaroni Casserole

I love blogs/websites that have photos of food with recipes included. The other night we tried Mariachi Macaroni from, and it had a fabulous flavor!! I am definitely making it again soon.

I followed the recipe almost exactly except I used 3 tablespoons of pine nuts, 1 cup of soy milk, 1 tablespoon of minced dry onion instead of onion powder and grated onion, and NO OIL (avoid cooking with oil).


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Favorite Meal


One of our favorite meals is snow peas, rice, and tofu. This easy meal requires little effort and no recipes. Here is the break down for meal prep:

  • 60 minutes before you want to eat – start to boil 1 part rice and 2 parts water, while you wait for it to boil, wash and chop snow peas
  • 50 minutes to go – rice boiling, turned down to simmer (2 on our stove), wait a minute, cover and leave alone
  • (now you have 40 minutes free to relax)
  • 11 minutes to go – slice tofu, set oven to 500º broil, put tofu in oven for 6 1/2 minutes, and start to boil water to steam snow peas
  • 4 minutes to go – flip tofu, put back in the oven for 3 1/2 minutes, and put on snow peas (steam for 2-4 minutes)
  • dinner’s ready

Sprinkle with cashew cheese and enjoy!


And of course, 0 grams of cholesterol and 0 grams of trans fat.

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We always have loved pizza, and tonight we enjoyed one of our favorite meals. We make it with Rustic Crust Great Grains Organic Pizza Crust, organic tomato sauce, and homemade cashew cheese (see recipe). A side of the mighty avocado adds a creamy yum factor.

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10 ounces of organic 100% whole wheat pasta (bionaturae pasta is excellent)
1 cup raw organic cashews
2 tablespoons of fresh organic lemon juice
3/4 cup water (divided)
1 can of Eden Organic Cannellini (White Kidney) Beans
1 teaspoon of dry mustard
3 tablespoons of nutritional yeast
1/2 teaspoon of garlic powder
1/2 teaspoon of dried minced onion
1 teaspoon of salt
1 cup of Silk Soy Milk (unsweetened)


  1. Boil noodles and while boiling make the cheese sauce.
  2. Food process cashews until a fine powder.
  3. Add 1/2 cup of water and lemon juice and process.
  4. Pour cashew/water mixture into a bowl.
  5. Rinse and drain beans.
  6. Food process beans and 1/4 cup of water. Process until smooth.
  7. Add mustard, nutritional yeast, garlic powder, minced onion, and salt. Process until well mixed.
  8. Add bean mixture to bowl of cashew mixture.
  9. Add cup of soy milk and cooked/drained noodles to bowl. Stir. (it will seem very soupy, but a lot of the liquid absorbs when you bake it)
  10. Pour into an oven safe dish and bake uncovered at 350 degrees for about 20 minutes (no need to preheat – save some electricity).
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1 cup of raw organic cashews
1 tablespoon of fresh organic lemon juice
1/2 teaspoon of salt


  1. Add cashews and salt to food processor. Process until almost a fine powder.
  2. Slowly add lemon juice until you reach the desired consistency. Do not over process.

If you want dry and crumbly cheese, like Parmesan, don’t add all the juice. If you want creamy, spready cheese, add all the juice and maybe more. You can also adjust the consistency by how much your process the cashews.

(Chet has a special technique. First he processes the cashews and salt. Then as the processor is spinning, he simultaneously adds the lemon juice as he turns off the processor. The processor whirs to a stop, barely mixing the cheese. This makes the cheese very close the the consistency of Parmesan cheese.)

I like this cheese on EVERYTHING!! It is great on pizza and rice and vegetables, but use with caution. A cup of cashews has 680 calories!

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