Tracey & Cynthia make a creamy and delicious dairy-free, all vegan mac and cheese that uses a combination of vegetables and raw cashews for the cheese. It's served with a beautiful, nutrient-dense rainbow kale and corn salad. They also cook up some meatless burgers that would impress any burger lover. The dishes combined create a delicious, fun and healthy summer meal.

Mac & Cheese


  • 4 quarts water
  • 1 tablespoon sea salt
  • 8 ounces macaroni
  • 4 slices of bread, torn into large pieces
  • 2 tablespoons + 1/3 cup vegan butter
  • 2 tablespoons shallots, peeled and chopped
  • 1 cup red or yellow potatoes, peeled and chopped
  • 1/4 cup carrots, peeled and chopped
  • 1/3 cup onion, peeled and chopped
  • 1 cup water
  • 1/4 cup raw cashews
  • 2 teaspoons sea salt
  • 1/4 teaspoon garlic, minced
  • 1/4 teaspoon Dijon mustard
  • 1 tablespoon lemon juice, freshly squeezed
  • 1/4 teaspoon black pepper
  • 1/8 teaspoon cayenne
  • 1/4 teaspoon paprika


1. In a large pot, bring the water and salt to a boil. Add macaroni and cook until al dente. In a colander, drain pasta and rinse with cold water. Set aside.

2. In a food processor, make breadcrumbs by pulverizing the bread and 2 tablespoons margarine to a medium-fine texture. Set aside.

3. Preheat oven to 350 degrees. In a saucepan, add shallots, potatoes, carrots, onion, and water, and bring to a boil. Cover the pan and simmer for 15 minutes, or until vegetables are very soft.

4. In a blender, process the cashews, salt, garlic, 1/3 cup margarine, mustard, lemon juice, black pepper, and cayenne. Add softened vegetables and cooking water to the blender and process until perfectly smooth.

5. In a large bowl, toss the cooked pasta and blended cheese sauce until completely coated. Spread mixture into a 9 x 12 casserole dish, sprinkle with prepared breadcrumbs, and dust with paprika. Bake for 30 minutes or until the cheese sauce is bubbling and the top has turned golden brown.

Rainbow Kale Salad


  • 2 ears of summer corn
  • 4-6 cups kale, washed and finely chopped (remove thick stems)
  • 1 small red bell pepper, diced
  • 1/4 cup shredded carrots
  • 1 small white or sweet onion, chopped
  • 1/4 cup chopped red cabbage
  • 1/3 cup raw organic hemp seeds
  • For Sweet Miso Tahini Dressing:
  • 2 Tbsp white miso paste
  • 1 1/2 Tbsp tahini
  • 1 1/2 Tbsp grade B maple syrup
  • 1 Tbsp extra virgin olive oil
  • 1 1/2 Tbsp tamari
  • 1-2 Tbsp seasoned rice vinegar (apple cider vinegar, lemon juice or unseasoned rice vinegar can also be used)
  • Spices:
  • pinch of fine black pepper
  • 1/4 tsp coriander
  • pinch of cayenne


1. Boil water in a large pot. When water is boiling, drop corn and cook for 3-5 minutes, until the color darkens a bit. (You can cook shorter or simply serve corn raw if you'd like.) Pull corn from pot and set aside to cook a bit.

2. In a large salad tossing bowl, add all the dressing ingredients (including spices) and with a spoon start whipping until smooth and creamy. Set aside.

3. Prep your veggies. Wash/dry kale and remove tough stems. Chop finely. Also finely chop the flat leaf parsley. Chop onion and bell pepper. Chop cabbage and carrots (if adding). Add all prepped veggies to large salad bowl with the dressing in it.

4. Toss the veggies with the dressing very well. Toss for a few minutes until the veggies have absorbed much dressing and the kale has wilted down a bit. (If you'd like to add more or different veggies, go for it.)

5. Grab your corn and carefully slice off the kernels and add directly to the salad bowl. I usually use a bread knife and hold the corn cob carefully with a paper towel so it doesn't slip. Add both cobs - about 1 1/2 cups of kernels.

6. Toss the warm corn with the salad. This will further wilt and marinate the veggies.

7. Add in the hemp seeds and toss.

8. Do a taste test. You can alter the flavor if desired. Add more rice vinegar for a wetter, tangier flavor, more oil for a richer texture or more miso, tamari or table salt for more salt. You can also add more veggies if the dressing as is is too strong for you. Just add in another handful of chopped kale or other veggies and toss.

Serve right away (slightly warm) or allow to marinate and chill in the fridge for up to 8 hours. If storing in the fridge over 8 hours you may want to add dressing later and just set prepped veggies in the fridge covered.

*NOTE: The Beyond Meat Burger can be found in grocery stores throughout town. No recipe required.

All content © 2019, WALA; Mobile, AL. (A Meredith Corporation Station). All Rights Reserved. 


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