How to make powdered mac n cheese that's plant-based, healthy and damn good!

When I was young I LOVED boxed macaroni and cheese.  Lol especially the next day when there were tiny "cheese balls" on the noodles (I know you know what I'm talking about).

But now, I can make an optimal version of powdered mac n cheese that gives me that same nostalgic feeling from being a kid, it's just A LOT healthier.  It's delicious, it's health improving and it's super easy to make.

I love this recipe so much that I made it on the set of "Making It Grow" last night (I'll email you when the replay is out).

Trish with Amanda McNulty (and her flower crown), the amazing host of Making It Grow

The recipe is so easy to make.  Once you've made your powdered "cheese" mix, you can have a cheese sauce ready within 2 minutes that's delicious, dairy free, gluten free, vegan and low in fat.  Lol yes, it really does taste good.

Before I introduce the recipe, you need to know where it came from.  My husband is a Chef and his good friend Mike Joyce, the head chef of Aldine Restaurant in Philadelphia, got us this cookbook as a wedding present.  It's one of the most delicious tasting, unique and spot on vegan cookbooks I've ever had and I highly recommend it.

How to Make Powdered and Plant-Based Macaroni and Cheese

(Recipe Below)

Plant-Based Powered Mac and Cheese

Sauce by Miyoko Schinner of The Homemade Vegan Pantry: The Art of Making Your Own Staples and pasta dish recreated by Nutritionist, Trisha Mandes, MPHN of www.TrishaMandes.com

Powdered Cheese Sauce Ingredients:

• 3/4 C nutritional yeast
• 3/4 C oat flour
• 1/4 C tapioca flour
• 1 T paprika
• 2 tsp salt
• 2 tsp onion powder
• 1 1/2 tsp sugar
• 1 tsp powdered mustard 

Pasta Ingredients:

• 100% whole grain pasta (whole wheat or brown rice or other)
• 1 head of broccoli, cut into florets
• 2 cups almond milk

Instructions for making powdered cheese mix:

1. Place all powdered cheese ingredients in a large mixing bowl.  Mix with a whisk until equally mixed. 
2. Put in an airtight container, label it and store in the cupboard. 

Instructions for making the mac and cheese:

1. Cook pasta according to the instructions on the package.
2. Steam broccoli.
3. To make cheese sauce, put almond milk and 2/3 C cheese powder mix in a sauce pot.  Turn stove on high and begin mixing the powder mix and almond milk together using a whisk until it's evenly blended.  Continue to whisk as it comes to a boil and thickens.  As soon as it comes to a boil immediately remove it from heat, and continue whisking.
4. Place cooked pasta, broccoli and cheese sauce in a large bowl and toss until evenly coated with cheese.  Then plate and enjoy.

Now I'd love to hear from you.  Answer today's question and click 'comment' below to answer.

Take Control Now Question

How will you enjoy this cheese sauce?

How USC professor lost 17 lbs in 8 weeks without eating less. An inspirational interview.

Have you ever struggled with your weight?  If so, I want you to keep reading.  And if you haven't, I still want you to keep reading because this is just that good.  

About 8 weeks ago, I had the honor of helping someone who was just diagnosed with type II diabetes.  At age 44.  She has a loving husband, an 8 year old daughter McCullough and a 9 year old son, Thompson.  She has a very successful and rewarding career in academia.  Case in point -- she has a lot to lose and is way too young for diabetes.

Swann Adams, PhD, the Assistant Director of the Cancer Prevention and Control Program at the University of South Carolina, is this amazing person.  She's an Associate Professor in the College of Nursing and the School of Public Health.  She's been published in the American Journal of Preventive Medicine, The American Journal of Public Health, Women's Health Issues and many more (like I said, successful.  This woman is like a super hero).   

But if you asked Swann, there was always one area of her life where she felt like a failure. Her health and more specifically, her weight.  Until now.

Swann had been on and off Weight Watchers for 20 years.  She was even prescribed amphetamines from her doctor to help her with her weight.  After no success, Swann accepted her body and her weight.  She thought this was just her body type.  Wrong.  

When Swann came to see me, she wasn't trying to lose weight (she was confident there was no way she could).  Her concern -- improving or reversing her diabetes diagnosis.  

Seven weeks later, where is she?

Swann has lost about 18 pounds in 7 weeks without eating less.  No carb counting, no calorie counting.  And, her blood sugars are now in the pre-diabetic range.

Swann had this to say celebrating her son Thompson's 9th birthday a few weeks ago...

“For the first time in forever, I felt confident walking around in my bathing suit. I still have a long way to go but just the 15 pounds gone, and how easy it was, makes me believe for the first time that it’s possible to change my appearance. I almost got tears in my eyes I felt so good and positive.”

Today, I'm thrilled to share with you my very first Take Control Tuesday interview (above)... a very personal interview with Swann (and oh yes, we had a blast too.  And we have bloopers at the end of the video to prove it). 

Swann shares some pretty amazing insights (and advice for you) that you won't want to miss....

“This is a way to stop the critical voice in your head that tells you it’s your fault that you’re so fat. It gives you the tools to be able to be in control, take the shame away and to be happy.”

Swann is happy for many reasons, but one of them (and I am right there with her!), is because improved health and weight loss are possible without eating less food.  It's simply replacing foods that promote weight gain and disease, with those that promote health and weight loss that are filling.

For example, here's one of Swann's health promoting and weight-loss promoting meals, a "cheesy meatball" sub.   

The meatballs are made using oats, brown rice, lentils instead of beef and added it to are a bunch of different herbs and spices that have a similar taste and texture as regular meatballs.  It's topped with an onion and pepper marinara sauce, and the whole wheat buns (yes, it's okay to eat wheat and gluten) are lined with mustard and relish.  And the cheese!?  This is one of Swann's favorite recipes.  And I've made it.  It's SO good.  It's a cheese sauce made from cauliflower! Swann also loves it on her whole grain grits in the morning.  Check out this recipe...

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Cheesy Cauliflower Sauce

Source: Fat Free Vegan Kitchen (all of her recipes are great!)
Ingredients

• 2 cups water
• 2 heaping cups small cauliflower florets
• 1 teaspoon granulated onion powder
• 2 cloves garlic, peeled, or 1/2 teaspoon garlic powder
• 1/4 teaspoon smoked paprika
• 1/4 teaspoon dry mustard
• 1/8 teaspoon turmeric
• 1/4 cup nutritional yeast
• 1 tablespoon mellow white miso or soy-free chickpea miso or a little salt
• 1 tablespoon cornstarch or potato starch
• 1/2 tablespoon lemon juice
• salt to taste

Instructions

Bring the water to a boil in a medium saucepan. Add the cauliflower, onion powder, garlic, paprika, mustard, and turmeric. Cover tightly and reduce the heat to very low. Simmer until the cauliflower is so tender that it easily comes apart when poked with a fork, about 15-20 minutes.

Carefully transfer the contents of the saucepan to a blender. Add all remaining ingredients. Cover and blend, starting on low and increasing the speed until you’re at the highest setting. (Be careful–hot foods can “erupt.”) Blend until you have a completely smooth sauce.

Pour the sauce back into the saucepan, add salt to taste if you like, and heat until it begins to bubble, stirring occasionally. Allow it to cook and thicken for at least another 2 minutes. Serve hot.

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Swann and I have a Take Control Now challenge for you, to help you implement what you learned on the blog.  Here's what we want you to do...

1.  Try the above cheesy cauliflower recipe.  What day will you make it?  Once you've made it, report back.  What did you think!?

2.  Share some encouragement with Swann.  Tell us what you learned from her story or any other insights from listening to our interview.

Click "comments" below to share your voice.

Love and Leafy Greens,

Trish

P.S. The audio and video quality of today's video is not the best.  But, we did the best with what we have.  And, the content is just that good that it's not worth passing up.

How to make and use Spinach Tofu Ricotta

Tofu Spinach Ricotta                                                                                                                          By: Erik Hoffman                                                                                                                        Serving size: double for a lasagna tray

Ingredients

• 1 block firm tofu
• 8 ounces baby spinach
• 1 clove garlic minced
• veggie broth for sautéing
• 3 T nutritional yeast
• ½ a lemon zested (microplane preferred)
• 1 lemon juiced
• Salt and pepper to taste

Directions

Step 1:  Remove the excess liquid from tofu.  To do so, place tofu in a colander with a paper towl on top.  Add a heavy object like bowl on top of paper towl and let strain for at least 10 minutes.

Step 2:  Add garlic and a thin layer of veg stock to a pan and sauté for about 2 minutes.  Next, add spinach until wilted.  Remove from heat, then place in a colander to drain excess liquid.

Step 3:  Once pressed, crumble tofu by breaking it apart with your hands and place in a food processor.  Add the drained spinach, nutritional yeast, lemon zest, lemon juice, salt and pepper.  Blend until smooth and creamy.

If it’s too thick, add a few tablespoons of veggie broth to thin out.  Then taste.  Add more salt and or pepper to your liking.  You may also add more nutritional yeast for a cheesier flavor.

How to use:

• In veggie lasagna:  we served it to our ideal customers for feedback (who aren’t plant-based eaters) and they loved it.  Layer the ricotta over 100% whole-grain lasagna noodles and sautéed veggies (zucchini, eggplant, mushrooms, peppers, onions and broccoli), tomato sauce then bake
• Use for stuffed shells
• Manicotti filling
• In baked stuffed cherry tomatoes (hollow out cherry tomatoes and fill with tofu ricotta. Bake at 400 degrees until heated through) 
• Cheese on a pizza
• Spread for toast

Take Control Now

Erik and I are challenging you to make Spinach Tofu Ricotta this week.  Answer in the comments section and share how you'll use it, when you'll shop for ingredients and when you'll make it.  The more specific and detailed you are, the more likely you are to follow through on this goal.  Take the first step toward making a healthy, tasty, cheesy dinner by answering below.