Mac and Squash with Bacon Flavored Mushrooms
Many staples in the standard American diet are dishes we refer to as comfort foods. These meals are familiar and offer pleasure, usually through a positive emotional connection. Remakes of our favorite foods are frequently featured on cooking channels and magazines in attempts to outdo the original or a previous adaptation by increasing hyper-palatable ingredients. This is why comfort foods often contain excessive calories, animal products, salt and sugar; ingredients that have all been linked to chronic illness and ironically extreme discomfort. Modifying recipes to include plant based alternatives in place of animal products decreases calories and increases disease fighting nutrients.
Macaroni and cheese is star dish all across the western world and is craved by young and old alike. White pasta and cheese may provide instant gratification for the taste buds, it is however a very biologically disappointing meal for the body. By substituting a few key ingredients in theis dish, very similar textures and flavors can be achieved but it also can become nutritionally superior to the original. Cashews, squash and nutritional yeast lend their flavors, create a desirable constancy and significantly increase disease fighting nutrients. To really boost flavor without calories shiitake mushrooms can be soaked in a bacon flavored marinade. Mushrooms contribute next to no calories and are a very concentrated dose of antioxidants. Using Banza pasta increases plant protein and makes this dish less carb heavy. It also provides more fiber and iron as well. We often use food as a way to show others we care about them. Serving foods that protect the ones we hold dear from chronic illness is a more meaningful way to express our love for them because it can increase logngevity and hopefully quality time we spend with them. However, many of these unhealthy dishes are deeply rooted in tradition and fond memories which is why it is important to have plant based recipies of our favorite comfort foods to enoy and share.
Macaroni and cheese is star dish all across the western world and is craved by young and old alike. White pasta and cheese may provide instant gratification for the taste buds, it is however a very biologically disappointing meal for the body. By substituting a few key ingredients in theis dish, very similar textures and flavors can be achieved but it also can become nutritionally superior to the original. Cashews, squash and nutritional yeast lend their flavors, create a desirable constancy and significantly increase disease fighting nutrients. To really boost flavor without calories shiitake mushrooms can be soaked in a bacon flavored marinade. Mushrooms contribute next to no calories and are a very concentrated dose of antioxidants. Using Banza pasta increases plant protein and makes this dish less carb heavy. It also provides more fiber and iron as well. We often use food as a way to show others we care about them. Serving foods that protect the ones we hold dear from chronic illness is a more meaningful way to express our love for them because it can increase logngevity and hopefully quality time we spend with them. However, many of these unhealthy dishes are deeply rooted in tradition and fond memories which is why it is important to have plant based recipies of our favorite comfort foods to enoy and share.
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Equipment
Blender Oven safe casserole dish Baking sheet Large sauce pot Small mixing bowl Ingredients Squash macaroni 2 1/2 cups pureed squash 16 oz macaroni pasta 2 large roasted garlic cloves 1/4 cup nutritional yeast 1/2 cup cashews 2 Tbsp. vegan butter like Earth Balance 1/2 cup dairy alternative 2 Tbsp. Dijon mustard 1/2 tsp. turmeric Panko bread crumbs 1/2 tsp. salt 2-3 sprigs of fresh thyme (optional) Bacon Flavored Mushrooms .4 oz by weight shiitake mushrooms 1 1/2 Tbsp. liquid smoke 1 1/2 liquid aminos (soy sauce) 1 1/2 Tbsp. pure maple syrup 1 1/2 Tbsp. Worcestershire 2 Tbsp. coconut oil |
Directions Begin by heating the oven to 375 degrees and placing the garlic on a sheet pan and bake until browned. Fill the pot with water and season with salt. Heat the water on high. When the water begins to boil add the noodles. Cook until al dente, strain and return to the pot with the heat off. In the mean time prepare the bacon flavored mushrooms. Place the liquid smoke, maple syrup, liquid aminos, Worcestershire and coconut oil in the small bowl. Mix together. You may have to melt the coconut oil in the microwave first. Dice the mushrooms into small pieces and place in the marinade. Stir to coat the mushrooms in the marinade and set aside. Assemble the blender and add all of the remaining ingredients, don't forget the roasted garlic in the oven, and puree until evening mixed. Set aside until the pasta is finished. Next spoon the mushrooms from the marinade on the baking sheet and place in the oven and bake until slightly crispy. When the pasta is finished and returned to the pot add all the blended squash puree and mix together. There will be some extra sauce. Keep this stored in the regenerator because the dish can become dry if it is heated up several times. Use the extra to remoisten the noodles if this happens. Once evenly coated add the mac mac squash sauce to the casserole dish. Top with the panko bread crumbs and the toasted mushrooms. Bake in the oven for 20 minutes. Garnish with fresh thyme for color if on hand.
Nutrition Facts
Servings 8.0
Amount Per Serving
Calories 432
Total Fat 16 g
Saturated Fat 7 g
Monounsaturated Fat 4 g
Polyunsaturated Fat 2 g
Trans Fat 0 g
Cholesterol 0 mg
Sodium 501 mg
Potassium 278 mg
Total Carbohydrate 62 g
Dietary Fiber 9 g
Sugars 11 g
Protein 15 g
Vitamin A 146 %
Vitamin C 17 %
Calcium 8 %
Iron 26 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
Servings 8.0
Amount Per Serving
Calories 432
Total Fat 16 g
Saturated Fat 7 g
Monounsaturated Fat 4 g
Polyunsaturated Fat 2 g
Trans Fat 0 g
Cholesterol 0 mg
Sodium 501 mg
Potassium 278 mg
Total Carbohydrate 62 g
Dietary Fiber 9 g
Sugars 11 g
Protein 15 g
Vitamin A 146 %
Vitamin C 17 %
Calcium 8 %
Iron 26 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
