Whenever I ask my community about what comfort foods they’d like to be transformed into a gluten-free and dairy-free version, mac and cheese always tops the list. I don’t believe ultra processed foods are part of a balanced UnDiet lifestyle (and there’s evidence to back this up too). A nutritious mac and cheese alternative the perfect thing to satisfy those cravings and nourish ourselves at the same time. And this spaghetti squash mac and cheese is amazing!
Why do we all love mac and cheese? The answer is simple. Most of us were raised on it. It was the go-to convenience food of our childhood and likely landed itself as a staple in our cupboards when we first moved out on our own.
The Health Impacts of customary Mac and Cheese
So what is so bad about macaroni and cheese? Well, if you were to make your own traditional variety from scratch, it will be loaded with copious amounts of cheese, butter, sour cream, maybe bacon and glutenous pasta noodles. You can read more about the negative effects of dairy here and the dangers of gluten here. If you’re a listener, you can find this information in the podcast episodes Is Dairy Healthful or Harmful? Exploring Truths and Myths and Is The Gluten-Free Diet a Fad?
And then there is the stuff we were raised on, the stuff that came in those blue boxes, that had an endless shelf-life. Remember this commercial? I do, because people were always telling me I looked like that little girl.
For decades, Kraft Dinner was packed with artificial flavours and colourings that have a wide range of health effects, which are particularly damaging to children. Due in part to a widespread petition, Kraft made the decision to remove its synthetic dyes and while I certainly want to recognize companies for making positive change, that doesn’t mean that powdered cheese sauce is going to now be a health food. And, like many other companies nowadays, Kraft has jumped on the healthwashing train and added things like omega-3s and cauliflower to its product line. Again, pumping a product with synthetic nutrients or slapping buzzwords onto the package isn’t going to make it a health food.
My Version: Spaghetti Squash Mac and Cheese
Since we all love mac and cheese, and since we can never have too many ways to prepare spaghetti squash, you’re going to love my mac and cheese created with spaghetti squash pasta. Now please keep in mind when you make this, it contains neither the mac nor the cheese. But it’s amazingly delicious.
Additional Options
If you want to ‘soup up’ your spaghetti squash mac and cheese, try one or more of these:
Sauteed shiitake mushrooms
Diced green onion
Pan fry or bake some tamari-infused tempeh if you are the type who liked bacon with your mac and cheese
A delicious and comforting spaghetti squash mac and cheese that’s gluten-free, dairy-free and vegan.
Ingredients
Scale
For the pasta:
1 spaghetti squash
1 Tbsp olive oil
For the cheese sauce:
1 1/2 cups water
1/2 cup cashews
1/3 cup nutritional yeast
1–2 Tbsp miso paste
1 Tbsp sesame seeds or tahini
1/2 lemon, juiced
1 1/2 Tbsp arrowroot starch
1 large or 2–3 small cloves of garlic
1/4 tsp paprika
Pinch of dry mustard
Pinch of turmeric
Sea salt to taste
Instructions
Preheat your oven to 400 degrees.
Slice squash in half lengthwise and de-seed.
Generously rub open side of squash with olive oil and place open side down on parchment lined cookie sheet.
Place in the oven to bake for 45 minutes.
While squash is baking, make your cashew milk by blending the water and cashews together.
Strain out the pulp using a nut milk bag or strainer (if you have a high powered blender skip this step).
Put nut milk and remaining ingredients into the blender and blend on high until mixed (if you have a weaker blender, or are using a food processor, you may want to mince your garlic first).
Place the sauce in a pot and heat on low just until sauce is warm.
When squash is ready, using a fork, scrape out the insides into your bowl. Top with sauce and sprinkle with paprika or cayenne.
Prep Time:20 mins
Cook Time:50 mins
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