Dairy and gluten are two of the most common food sensitivities found in the America population today. Symptoms of food sensitivities range from anxiety and depression to auto-immune diseases, fatigue, muscle and joint pain, bloating and other digestive concerns. There are various ways to identify your food allergies including lab testing or working with your Naturopath to develop a systematic process of elimination that works for you.
Below is a recipe that proves that eliminating food sensitivities can be healthy AND delicious.
DFGF “Mac & Cheese” Recipe
1 13.5 oz can of coconut milk
1-2 cups chicken stock or vegetable broth (low sodium) (divided)
3/4 cup nutritional yeast
2 medium onions, halved and thinly sliced
4-6 gloves of garlic, crushed/minced
8 teaspoons flour
1 tablespoon dijon mustard (or to taste)
1-2 teaspoons smoked paprika
Non-dairy shredded “cheese” (optional)
2-3 tablespoons Olive Oil
Salt/pepper to taste
10 – 12 ounces quinoa macaroni (or other gluten free short pasta)
Turn on broiler in oven on high.
1. Cook pasta in salted water until al dente and set aside.
2. In a large skillet, heat olive oil over medium to medium-high heat. Add onions. Sauté until golden brown. (7-10 minutes).
3. Add garlic. Sauté until soft (but not browned) — 2-3 minutes
4. Add 1 cup vegetable broth or chicken stock. Bring to boil. Boil for about 2-3 minutes to reduce broth.
5. In separate bowl, mix coconut milk, remaining broth/stock and flour. Whisk until smooth.
6. Add coconut milk/both(or stock)/flour mixture to pan. Bring to boil while whisking to keep the sauce smooth and allow sauce to thicken. Add paprika, mustard, nutritional yeast and salt/pepper. Boil for 3-5 minutes. If sauce is too thick, whisk in additional broth/stock to thin out the sauce.
7. Turn off heat and stir in pasta (taste sauce; adjust seasoning as necessary).
8. Transfer pasta/sauce to oven safe casserole dish. Sprinkle non-dairy “cheese” spread over top.
9. Broil for 3-5 minutes (until shreds are melted). Be careful not to burn pasta.