Shells n' Cheese with Peas, PBNAF

Our standard household favorite to eat while the big cheese is away is Mac n' Cheese because he does not share our enthusiasm for the dish.  Did I mention my daughter, my Mac n' Cheese partner, is away at college?  It's just me and the dogs.  It's just me and the dogs and the parakeets.  It's just me and the dogs, the parakeets and the fish. It's quiet anyway.

But now that I don't eat real cheese not having a favorite go-to recipe has become a problem because he is away, a lot.  Okay, not a lot but these occasions demand a little comfort food like Mac n' Cheese so it is about time I found a recipe worth blogging about.  I have tried a couple of the vegan versions but none have seemed truly great without a little tweaking to my tastes.  No onion powder please.  No turmeric either.

Shells n' Cheesy Sauce with peas

This is adapted from "Soy-Free Mac n' Cheese Recipe" by Lindsay Nixon.

Ingredients:
1 1/2 cups vegetable pasta shells or whole grain pasta of your choice
1 3/4 cups rice milk, low fat unsweetened
1/2 cup nutritional yeast (or slightly less)
2 tablespoons cornstarch
1 teaspoon garlic powder
1 teaspoon Vegan Parmesan
1/2 teaspoon paprika (not smoked)
1/4 teaspoon Bragg 24 Herb Seasoning
1/4 teaspoon Not-Chicken Bouillon
1/4 cup non-dairy cheddar shreds
1/2 cup frozen peas
1 1/2 tablespoons miso paste (most common available is made from soy which works for me)
1/2 teaspoon dry parsley flakes
2 pinches smoked paprika
flaxseed meal for topping

Put the water on to boil for the pasta and add it when the water is at a rolling boil.  Let the pasta simmer while you make the sauce.
Sauce:
Pour milk into a large skillet, add the yeast, cornstarch, garlic powder, vegan parmesan, paprika, herb seasoning, parsley and bouillon.  Simmer until thickened, add cheddar shreds.  Remove sauce from heat and add miso paste, parsley and paprika.  Set aside.
By now the pasta should almost be done.  Add the frozen peas to the boiling water and continue cooking until the peas are hot and bright green and the pasta is done.  Drain or scoop out of the water with a strainer and combine with the sauce.  Top with flaxseed meal.

You are done.  Except for the best part which is eating it.  :)

Notes:

• Never rinse your pasta with cold water because then the starches wash away that help the sauce stick to it.  (Probably something I learned watching the chefs on Food Network...who knows?)
• Never add miso until the end of cooking because the heat destroys the good stuff in it.
• "Government Cheese" by Keb Mo is the only song I have with the word "Cheese" in the title.  Somehow it is not festive enough for this occasion so "Wouldn't it be Nice" by the Beach Boys is my recommendation tonight.

Penne pasta made from brown rice, topping is
raw shelled hemp seeds instead of flax for a wild evening.

Plant Based Spinach Ravioli

Homemade ravioli can be a fun event and doesn't have to take all day.  To speed up the process I recommend using:
Twin Dragon brand gyoza wrappers, 2 packages (or your favorite vegan alternative)
2 jars of your favorite spaghetti sauce without animal protein and low fat such as "Muir Glen Garlic Roasted Garlic Organic Pasta Sauce"

Ingredients for filling to be placed in large bowl:

1 box frozen spinach, thawed and rinsed with excess water squeezed out
1 cup minced mushrooms, browned in skillet
1 tablespoon fresh minced garlic
1/2 teaspoon thyme
1 teaspoon vinegar
1 teaspoon lemon juice
1/4 cup fresh parsley, chopped
1/4 cup nutritional yeast
1 tablespoon flaxseed meal
1/4 teaspoon salt
Dash of black pepper

Set aside and process in Vitamix or equal until smooth:
1 cup raw cashews, soaked in 1 cup boiling water for 15 minutes, do not drain
Add blended cashews to other ingredients and stir until incorporated.

Boil 2" of salted water in a shallow pan with a lid while you prepare the ravioli.  In another pan, warm the sauce.
To make a ravioli:
Place 1 teaspoon of filling on a gyoza wrapper and wet the perimeter with your fingers.  Place dry wrapper and top and press to seal edge, squeezing out excess air.  Cut edge as desired or press with ravioli shaper, optional.
After you have used up all the filling, begin simmering them 4 or 5 at a time in the salted water for about a minute, then remove with slotted spoon and place in hot pasta sauce.
Serve with vegan parmesan cheese or nutritional yeast sprinkles.

Note: I have used egg roll wrappers to make these, laying out 4 ravioli's per wrapper side and then cutting them apart after pressing the top sheet down over the filling piles.  The ones I have been able to find do contain eggs so they are not vegan.

Brown Rice Fettucini in Peanut Garlic Tofu Sauce with Vegetables

Plant Based Saucy Fettucini

If you take your favorite vegetables such as mushrooms, broccoli, cauliflower, carrots and kale and cook them just so (not too much), then add hot prepared noodles made from whole grains such as brown rice and toss in a nice sauce made without dairy, then you win.  Especially if you pile it on raw baby spinach and top with nutritional yeast.

Peanut Garlic Tofu Sauce Recipe

Ingredients to be placed in blender:

1 package soft silken tofu
1/2 cup low-fat almond milk or non-fat soy milk
1/4 cup Tofutti Sour Supreme, vegan sour cream
2 Tbsp Tofutti Better Than Cream Cheese, vegan cream cheese
1/3 cup nutritional yeast flakes
1/2 cup PB2 powdered peanut butter
2 tsp non-dairy parmesan cheese, such as Galaxy Nutritional Foods Soy Grated Topping Parmesan Flavor
1 tsp miso paste
1-2 cloves fresh garlic
1/2 tsp hot sauce, or to taste
1/4 tsp dry mustard powder
1/4 tsp pepper, or to taste

Plant-based Eggplant Marsala, low fat

While visiting relatives in Las Vegas during the thanksgiving holiday we had the good fortune to dine at one of the great Italian restaurants there. We ordered eggplant Marsala and enjoyed it very much.  It is eggplant "steaks" in a mushroom sauce which has a complex, tangy taste due to the lemon juice and wine.  Now that we are back home, we couldn't wait to try making it without fat. It turned out fabulous. I borrowed from two recipes posted at SparkRecipes, one by Frenchifal and the other by Ffrench15 and I also mimicked the version we enjoyed on thanksgiving.

Since I didn't have any Marsala wine, I actually used Chianti in this and it turned out well.

Vegan Eggplant Marsala

Serves 4

Ingredients:

1 eggplant
1 cup Chianti
2 cups vegetable broth
1/4 cup lemon juice
2 cups sliced brown button mushrooms
1 cup shiitake mushrooms, whole
2 cloves garlic
1/2 teaspoon rosemary
1 teaspoon Bragg 24 herb seasoning
Sea salt for dredging, 1/4 cup or so
1/2 cup almond milk
2 tablespoons whole wheat pastry flour
1/4 cup flax seed meal
1/4 cup breadcrumbs, whole grain low fat
3 tablespoons fresh parsley
1/2 lb vegan pasta (alternate: serve over brown rice)
6 paper towels

Step 1: Peel eggplant, cut off ends and slice into 4 thick slices the long way (or more depending on size of eggplant). Dredge in salt and press between thick layer of paper towels for 20 to 45 minutes.

Eggplant, peeled and sliced into thick steaks

Eggplant ready for breading in flax seed meal mixture

 Step 2: Rinse slices and pat dry. Coat with mixture made of bread crumbs, flax seed meal and 1/2 teaspoon Bragg 24 herb seasoning. Brown in nonstick skillet without oil, 5 minutes per side or until golden brown and tender.  Alternate method, place under broiler for 4-5 minutes per side.

Breaded eggplant

Eggplant breaded and ready to broil

Broiled eggplant in Marsala mushroom sauce

Step 3: Slice mushrooms and arrange in nonstick skillet. Cook over medium-high heat until golden. Add broth, wine, lemon juice, minced garlic, rosemary and Bragg seasoning. Simmer while eggplant and pasta cook, or about 10 minutes.
Step 4: Prepare pasta according to package directions. Do not rinse. Set aside.
Step 5: Combine flour and milk, stir with small wire whip to remove all lumps. Add mixture to wine sauce and simmer for two more minutes until thickened.  Add eggplant steaks to sauce and if necessary simmer until fork slides easily into the eggplant.  Sometimes broiling, although providing a nice brown finish will leave the insides not completely cooked.

Add fresh parsley last

Step 6: To serve, place 1/2 cup or so of pasta on each plate. Spoon 1/4 cup of sauce over it and then lay an eggplant slice over. Spoon enough additional mushroom sauce over the eggplant to cover. Garnish with parsley.

Serve eggplant Marsala with a dark green vegetable like broccoli

Thai Peanut Noodle Recipe, low fat, vegan style with PB2 powder

Plant-based Pad Thai

Re-post:

Noodles!

A lot of the recipes I use are based on a tomato type of sauce and sometimes I want a little something different.  This recipe is a version I derived from "Julie's Peanut Sesame Noodles" at www.everydaydish.tv/index.php?page=recipe&recipe=119.   I am sure her version tastes wonderful but since I don't want so much fat and must avoid onions I made a few little changes…..:)

This recipe is one of the most popular that I have blogged. I hope you just love it!

Thai Peanut Noodles or "Vegan Pad Thai"


1 pound whole grain linguine such as brown rice type

Dressing ingredients (can be doubled for extra-saucy version):
1 cup dry peanut butter powder (PB2)
1/4 cup low sodium soy sauce
3/4 cup warm water
1 inch piece of fresh ginger, peeled and grated or diced fine
4 cloves garlic, diced fine
6 tablespoons rice vinegar
2 teaspoons toasted sesame oil (omit to decrease fat)
4 tablespoons sweetener
1 1/2 teaspoons siracha sauce  (bump this up if you like food really spicy)
3 tablespoons flaxseed meal

Other ingredients to add at the end:
1 pre-packaged coleslaw mix, (without the dressing) or 4 cups shredded cabbage
2 cups fresh spinach, baby leaves or regular leaves cut into bite size pieces
1 cup fresh mung bean sprouts or 1 cup steamed asparagus, or broccoli, etc.
3/4 cup chopped fresh cilantro
1 cup diced grilled tofu, optional
2 tablespoons dried cranberries, raisens or other fruit, optional
2 teaspoons toasted sesame seeds (toast them in a medium hot non-stick skillet until golden)
   
Steps:
1.  In a large pot, boil the noodles until al dente. Drain but don't rinse.  Place in large bowl.
2.  While the noodles are boiling, put all the dressing ingredients into blender and blend away for a minute.  Let this sit for a few minutes while the flaxseed helps it to thicken up.
3.  Pour peanut sauce over noodles and other ingredients, toss well to coat.
4.  This works as a hot dish or later as a cold noodle salad.

Serves-8

Note:  The longer we are on a plant based diet, the less sweet and salty I seem to like in my recipes.  I have gone back twice now and decreased the amount of soy sauce in this recipe to adjust it to my ever-changing tastes.

Butternut Squash Ravioli

Re-post:

One of my favorite entrees at a local Italian restaurant was the butternut squash ravioli but it seemed to be prepared with a lot of butter and swimming in olive oil. So good and garlicky though, I knew it would be worth a try to develop a version we can sink our plant-based teeth into.

My daughter and I came up with this recipe last night for dinner and it was declared "blog-worthy" by the big cheese, our resident connoisseur of fine food. I am pleased with the way it turned out and am happy to share it with you.  I am certain I can never go back to the oily version now that we have this recipe.

For your music tonight, try listening to "Bitter Sweet Symphony" by The Verve.  

Plant based Butternut Squash Ravioli without added fats

Recipe for PBNAF Butternut Squash Ravioli

Filling ingredients for ravioli:
1/2 box soft silken tofu
2 1/2 cups baked butternut squash
3 large cloves garlic, minced fine
1 teaspoon Bragg Herb Seasoning Mix
1/2 teaspoon salt
1/4 teaspoon White pepper
3 tablespoons orange juice
1/4 cup baby bok choy, remove leafy portions and mince very fine

Place first seven ingredients into food processor or strong blender to combine. Stir in the minced bok choy.
For the ravioli, we use Twin Dragon Gyoza Wrappers. One package will make enough to serve 6, but you will have some filling left over.
Place one wrapper on your work surface and put 2 teaspoons of filling in the center, wet the perimeter using your finger that has been dipped into water. Fold the wrapper in half and pinch shut. Set these aside while you make the sauce.

Ingredients for savory orange sauce:
1/3 cup orange juice
1 1/2 tablespoons cornstarch
2 cups water
2 teaspoons vegan bouillon, chicken flavour
1/2 teaspoon rosemary
White pepper to taste

Combine orange juice with cornstarch in small bowl, using wire whip to ensure no lumps remain. In small saucepan or skillet bring water to a simmer and add all the other sauce ingredients, including orange juice mixture. Bring to boil and simmer for one minute.  Turn off the heat and let it sit while you cook the ravioli.
Bring 6 quarts of water to a rolling boil, turn down heat to a simmer and add all the ravioli at once.  When they float to the top they are done. (It should just take a few minutes.  Do not let them cook at a full rolling boil as this will likely tear the delicate skins.)
Scoop them up with a wire mesh spoon and plop into a large serving dish with a little sauce at the bottom to keep them from sticking.  Continue to add sauce as you pile on the ravioli.
I used half a butternut squash for the filling, and then just diced the other half into bite-sized cubes and set them into the saucy ravioli dish.

Serve with a great big salad.  We have been enjoying the salad dressing made by Walden Farms.  Fat Free, Dairy Free--they do a good job.

Green Fettucini Alfredo, plant-based

Fettucini Alfredo, green sauce and brown rice pasta

Vegan Alfredo Sauce Recipe with added Raw or Steamed Kale

Ingredients to be placed in blender:

1 large kale leaf, rinsed and center rib removed (steaming optional)
1 package soft silken tofu
1/2 cup low-fat almond milk
1/4 cup Tofutti Sour Supreme, vegan sour cream
2 Tbsp Tofutti Better Than Cream Cheese, vegan cream cheese
1/3 cup nutritional yeast flakes
2 tsp non-dairy parmesan cheese, such as Galaxy Nutritional Foods Soy Grated Topping Parmesan Flavor
1 tsp miso paste
1 tsp Bragg 24 Herb Seasoning
2 tsp garlic powder
1/2 tsp hot sauce, or to taste
1/4 tsp dry mustard powder
1/4 tsp pepper

Prepare whole grain pasta according to package directions, I pinch about an inch diameter handful per person if this is the main dish. After cooking, drain but do not rinse.
Pour enough sauce over the cooked noodles to coat, and top with vegan parmesan and/or chopped walnuts and nutritional yeast flakes.
Yum.

Alternate suggestion:  Don't add kale to blender.  Instead add it to the pasta 1 minute prior to draining the hot water off.  Then pour the alfredo sauce over both the wilted kale and the pasta.  The sauce won't be green but then again how often do you need the sauce to be green besides on St. Patrick's Day?

Plant Based Spaghetti

Spaghetti without meat

Spaghetti Recipe for the plant based eater:
Ingredients:

8 oz. whole wheat spaghetti noodles

3 cups mushroom broth

3 cups sliced fresh mushrooms

2 cups sliced fresh celery

1/2 cup dry soy sausage bits or vegan meatballs, optional

1/2 cup canned artichoke hearts (packed in water, drained) optional
1 small eggplant with ends removed and diced 1", optional
4 kale leaves, julienne cut, optional

1 25 oz jar tomato sauce such as "Muir Glen Garlic Roasted Garlic Organic Pasta Sauce"

2 oz sliced black olives, optional

1/2 cup fresh chopped parsley

1/4 cup fresh chopped basil

2 teaspoons Bragg 24 Herb Seasoning
1 teaspoon oregano flakes

3 large cloves fresh garlic, minced

black pepper to taste

Note: sometimes I add some or all of the optional ingredients and sometimes none just to mix it up.

Put one large pot of cold tap water on to boil for the pasta.  After water is boiling add the pasta and cook until just soft, or "al dente".  Don't overcook!!!  Drain but do not rinse the noodles.
While the water is getting hot and the pasta is cooking, place mushrooms in skillet over medium heat and saute until golden brown, add eggplant, garlic, soy sausage and mushroom broth.  Simmer for 3 minutes then add all remaining ingredients and turn the heat to low.  Let simmer until the pasta is done.
Combine sauce mixture with pasta and toss to coat.

Top with a spoonful of nutritional yeast mixture:

Nutritional Yeast Topping mixture, keep in airtight container:
1/4 cup nutritional yeast
1/4 cup flaxseed meal
2 tablespoons chia seeds
2 tablespoons dry parsley flakes
1 teaspoon garlic powder
dash of black pepper

Serves 4

Butter Beans, Pasta and garden fresh Tomatoes for lunch

Basil, parsley and tomatoes fresh from the garden!  

So what are you making for lunch?  How about pasta, but instead of a heavy sauce just toss in a few diced tomatoes, blanched broccoli, olives and fresh herbs along with a sprinkling of balsamic vinegar and nutritional yeast/flaxseed meal/chia seeds?  Light and delicious!

Vegan Pasta Salad without added fats or oils

Vegan Pasta Salad Recipe oil-free, mayonnaise-free

Prep Time: 20 minutes

Note:  Although I posted this recipe before, I wanted to bring it back to the top of the pile for these hot summer days.  

I went looking for a pasta salad recipe over the weekend that didn't have any oil, mayonnaise or other extremely fat ingredients and couldn't find one.
So I used what I knew of making pasta salad before these vegan-type, fat-free days along with our new pantry ingredients and vegetables hanging out in the fridge and this is it!  While you work on this, listen to "It's a beautiful morning" by The Rascals and stuff like that--you know, Saturday music.

Pasta Salad, vegan and nearly fat-free or PBNAF (plant based no added fat)

Ingredients:
6 ounces of dried whole grain pasta, or a vegetable pasta like "Eddie's Vegetable Rotelli"
     cooked according to package directions or until tender but not soggy
1 10 ounce package organic frozen green peas, thawed at room temperature for 1 hour
2 fresh small zucchini, cut into 1/4" dice
2 fresh tomatoes, cut into 1/4" dice
2 stalks celery, cut into 1/4" dice
1 bunch radishes, discard greens, rinsed, trimmed and cut into 1/4" dice
1/4 cup non-dairy sour cream, such as Tofutti (optional as this adds some fat)
1/8 cup Vegan Fat-free Mayonnaise such as Walden Farms Miracle Mayo
1/8 cup Bragg organic sprinkle, a mix of 24 herbs
1/8 cup rice vinegar

Fold all ingredients together and refrigerate for 2-24 hours.  Keeps in fridge for two days.
Yum.

Sweet Potato Comfort

Macaroni and Sweet Potato Melt

There is a recipe at the blog, Glow Kitchen, for a vegan macaroni and cheese, but it has oil in it and although the flavors blend into a delicious dish, it doesn't really seem like macaroni and cheese.  It is more like a lemony sweet potato party.  I wanted to try making it without the oil, and rename it so as not to put the expectation of mac and cheese in the taster's mind.   I also ended up making the "sauce" a little bit thinner and bumped up the crunchy topping with more immunity boosting ingredients.
This casserole makes a nice side dish for four.  Thank you Glow Kitchen!

Recipe for Sweet Potato Comfort
2 cups cooked whole grain macaroni
1 cup broccoli florets, bite sized and cooked just until bright green, tender-crisp
Sauce ingredients to be blended together:
1 sweet potato, cooked and mashed
1/4 cup fresh lemon juice, or juice from one lemon
1/4 cup almond milk
2 tablespoons nutritional yeast
1 tsp miso paste (omit for soy-free version)
1/2 tsp mustard
1/2 tsp garlic powder
dash of white pepper

Combine all the ingredients and spread into shallow casserole dish.  Cover with topping before broiling until golden brown.

Topping:
2 teaspoons each:
flaxseed meal
nutritional yeast
walnuts, chopped
sunflower seeds
chia seeds


See original recipe here:  http://www.glowkitchen.com/2012/06/macaroni-cheese/

Pasta with Steamed Kale and Soy Curls

Vegetable Rotini Pasta with Steamed Kale, Soy Curls, Mushrooms and Asparagus

For lunch the other day we had a mix of vegetables and pasta with Tofu Garlic Sauce over the top (after I took the photo to show off what was going on with this dish).
Use the fresh vegetable you like, here is what we had on hand that day:


1 entire bunch of fresh asparagus, rinsed and cut into 1" pieces
1 entire bunch of kale, rinsed and center vein discarded, tear into pieces
2 cups of sliced mushrooms
2 cloves garlic minced
1 teaspoon herb seasoning such as Bragg's
1/2 cup mushroom or vegetable broth 
3 cups prepared pasta, drained but not rinsed
2 cups prepared soy curls (get these from Butler Foods if not available locally)
1/4 cup sliced olives, optional due to fat content


Place mushrooms in hot skillet and saute until golden brown on both sides.  Add garlic, asparagus pieces and broth, cook for one minute with lid to hold steam.  Add kale and steam for additional minute.  Remove from heat and add other ingredients, toss and serve with Tofu Garlic Sauce (recipe below).


Serves 6.


Additional ideas for add-ins:
black beans or garbanzo beans
frozen or fresh corn 
frozen or fresh spinach
broccoli
carrots
peas,
fresh tomato pieces
etc.












Tofu Garlic Sauce Recipe:

Ingredients to be placed in blender:

1 package soft silken tofu
1/2 cup low-fat almond milk or non-fat soy milk
1/4 cup Tofutti Sour Supreme, vegan sour cream
2 Tbsp Tofutti Better Than Cream Cheese, vegan cream cheese
1/3 cup nutritional yeast flakes
2 tsp non-dairy parmesan cheese, such as Galaxy Nutritional Foods Soy Grated Topping Parmesan Flavor
1 tsp miso paste
1 tsp garlic powder
1/2 tsp hot sauce, or to taste
1/4 tsp dry mustard powder
1/4 tsp pepper, or to taste


This sauce will keep in your refrigerator for about 3 days, then it turns funny (but it will probably be all gone before you have to toss it out unless you lose it in there....)

Low fat Stroganoff Recipe for the plant based diet

For a nice saucy stroganoff, reminiscent of times when we all ate beef, before we knew better.  Very low fat.
We loaded up a dinner plate with raw spinach leaves and placed a serving of this stroganoff over them instead of making a salad.  Tony Bennett and k.d. Lang are the musicians of choice tonight!

Ingredients for sauce, in order of placement into large, non-stick skillet:

1 large carrot cut into thin slices, I use a mandolin for this
3 cloves fresh garlic, finely diced (about 1 1/2 tablespoons)
3.5 ounce package fresh shiitake mushrooms, quartered
1 large portobello  mushroom sliced in half and then into 1/4 inch slices
1 1/2 cup thinly sliced beef flavored seitan
24-26 ounces mushroom broth
2 teaspoons Better Than Bouillon No Beef Base
1/2 teaspoon black pepper

Cook for about 5 minutes and then add roux.

Roux:  2 tablespoons concentrated tomato paste, 1 1/2 tablespoons flour (oat or whole wheat) and 2 tablespoons flaxseed meal mixed with about 1/4 cup additional mushroom broth or enough to stir until thick and clump free.  Add to saucepan, stirring into the mixture until fully incorporated.

Cook until carrots and mushrooms are tender and sauce is thick.  Right before serving, stir in:
1/2 cup Tofutti Sour Supreme
1/4 cup fresh chopped parsley, or 1 tablespoon dried parsley flakes (fresh is better if you have it)

Serve over hot spelt noodles (one 10 oz package wide spelt noodles).  A spinach salad with Honey Mustard Vin-egret (no oil) works deliciously with this!

Hard to believe you can eat like this and still lose weight.  Life is Good.
Really, I even bought the T-shirt.
:)

Vegan Alfredo Sauce Recipe, PBNAF

Sometimes comfort food is in order.
I found this incredible recipe for Vegan Fettucine Alfredo that was published courtesy of Tofutti, unfortunately it included soy margarine in the recipe so I had a little work to do.
Here is my version which is very much like the original recipe but with a few modifications and less fat! I used what I have learned from other great recipes for Alfredo Sauce, like adding a little hot sauce and mustard.  Tricky, this game of making totally plant based recipes better than ever....
Honestly, this is soooo good!
You just have to try it.  Listen to Dean Martin's, "That's Amore" while you work, or your favorite spaghetti sounding music.  Perhaps something from the movie, "Under the Tuscan Sun".

First get a big pot of cold tap water on the stove to boil for the pasta, then start the sauce.

Ingredients to be placed in blender:

1 package soft silken tofu
1/2 cup low-fat almond milk or non-fat soy milk
1/4 cup Tofutti Sour Supreme, vegan sour cream
2 Tbsp Tofutti Better Than Cream Cheese, vegan cream cheese
1/3 cup nutritional yeast flakes
2 tsp non-dairy parmesan cheese, such as Galaxy Nutritional Foods Soy Grated Topping Parmesan Flavor
1 tsp miso paste
1 tsp garlic powder
1/2 tsp hot sauce, or to taste
1/4 tsp dry mustard powder
1/4 tsp each salt and pepper, or to taste
Fettucini Whole Grain Pasta or your favorite other kind, cooked according to package directions.

Blend everything but the pasta together until smooth and pour over hot cooked and drained (but not rinsed) whole grain pasta.

I also use this for the white sauce on gourmet pizza like Papa Murphy's.