Dish up this vegan-friendly mac and cheese recipe for dinner
02/26/2021 / By Joanne Washburn / Comments
Dish up this vegan-friendly mac and cheese recipe for dinner

There are few things as comforting as a bowl of mac and cheese. But this classic comfort food isn’t exactly your best bet for a healthy dinner. It isn’t very vegan- or keto-friendly either.

Enter cashews and cauliflower. Rich in fiber, protein and “good” fats, these two make for a healthier version of the classic dish without sacrificing flavor–and at half the carbs, too!

You’ll never make mac and cheese the same way again.

Cashews and cauliflower: a match made in heaven

You’ve probably heard of the saying “eat the rainbow.” It’s a simple way of reminding you to add colorful foods to your diet. So green would be spinach, kale and cucumber; orange would be carrots, sweet potatoes and pumpkins; purple would be blackberries and eggplants; and red would be strawberries and apples.

But that saying doesn’t do justice to cashews and cauliflower. Despite their pale appearance, these two provide plenty of nutrients essential for your overall health. They confer health benefits, too.

For example, cashews are said to have anti-diabetes potential thanks to anacardic acid. According to a handful of animal studies on anacardic acid, the compound helps stimulate muscle cells to take up more glucose. Anacardic acid has also been shown to slow the buildup of fat in the livers of mice fed high-fat diets.

In another study, researchers found that eating just an ounce of cashews daily for 12 weeks helped people with Type 2 diabetes lower their blood pressure and increase their “good” HDL cholesterol. This cholesterol removes “bad” LDL cholesterol, which can clog arteries and lead to a stroke or heart attack.

Plus, numerous studies show that people who eat nuts are generally healthier and may live longer than those who don’t.

On the other hand, cauliflower is more than just broccoli’s paler cousin. It is packed with fiber, which supports digestion and promotes bowel movement.

Cauliflower also contains sulforaphane, an antioxidant that protects your heart from inflammation and lowers your blood pressure. Sulforaphane has also been studied for its anti-cancer potential.

In addition, cauliflower helps keep your brain sharp as you age, thanks to choline. This nutrient is essential for regulating your mood and improving memory. Plus, choline is crucial for brain development.

Low-carb cauliflower mac and cheese

There are a lot of no-no’s in classic mac and cheese, such as boxed pasta, cheese and processed meats. But that doesn’t mean you have to forsake this comforting dish altogether. Just make it healthier!

This recipe shows you how to make an indulgent keto cauliflower mac and cheese:

Ingredients for 6 servings:

  • 1 medium head cauliflower, chopped
  • 1 1/2 cups unsweetened almond milk
  • 1/2 cup cashews
  • 1/4 cup nutritional yeast
  • 1 teaspoon garlic powder
  • 1/2 teaspoon mustard powder
  • Kosher salt

Preparation:

  1. Soak the cashews in water overnight. Discard the water.
  2. Add the soaked cashews to a food processor along with the remaining ingredients but for the cauliflower. Pulse until smooth.
  3. Preheat the oven to 400 F. Spread the cauliflower on a baking sheet. Bake for 10–15 minutes.
  4. Heat the cashew mixture in a large saucepan over low heat until thick, whisking occasionally.
  5. Stir the cauliflower into the cashew mixture. Season to taste with salt. Serve.

Cashews and cauliflower are two incredible superfoods. They are both nutrient powerhouses and boast several health benefits, to boot. Make the most of cashews and cauliflower when you whip up the keto mac and cheese recipe above.

Sources:

EatingWell.com

BBCGoodFood.com

MindBodyGreen.com

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