Mac ‘n’ Tease: The yummiest and healthiest recipe ever

So, what makes this My New Roots mac ‘n’ tease recipe so good? It’s vegan! Not one speck of cheese or milk or butter or cream in sight. Nope. Instead the delectable sauce is a winning combination of roasted butternut squash, garlic, creamy butter beans, and cheesy nutritional yeast. Although not exactly like the cheese sauce of yore, it is still completely smooth, creamy, rich, and deeply satisfying when combined with fat noodles and the most amazing non-breadcrumb-topping made out of sunflower seeds. That’s right.


Nutritional Yeast: A Cheesy Tease

Although the name is slightly unappealing, nutritional yeast is a delicious and versatile seasoning to have in your pantry. The yeast is sold both as flakes and powder (use half the amount of powder if a recipe calls for flakes). The flavour is often described as cheesy, which makes it a perfect substitute for dairy products in dressing and sauces.

Nutritional yeast is an excellent source of B-vitamins, and in many cases B-12 (though not all brands, read the label to make sure). Our bodies need B-vitamins to convert food into energy, keep stress at bay, alleviate insomnia, nervousness, fatigue, PMS, and mood swings (so, kind of important). Nutritional yeast also contains high amounts of protein with 4 grams per tablespoon, and contains 18 amino acids. It is a good source of dietary fiber, folic acid, selenium, and zinc. It is gluten-free and vegan.

Sauce Scooping Pasta

The shape of pasta you use for this really matters. We chose a large, deeply ridged, tubular pasta that said “macaroni” on the package, but it’s much closer to rigatoni if you ask me. Rigatoni, penne, classic macaroni, ziti, or even conchiglie (shells) would work here, as the ultimate goal is to get as much sauce in and around each noodle as humanly possible. In fact, we guarantee when you make the sauce you’ll be questioning the recipe amounts – there is a lot of it, people. But once you pour it over the cooked pasta and start stirring, it magically disappears into the nooks and crannies only reappear later in your mouth, like a rich and savoury flavour explosion from heaven.

That Topping Though

In keeping with the gluten-free theme we went with a Sunflower Crumble Topping which is nothing short of epic. It’s savoury, crunchy, and totally takes this meal to the next level – way better than breadcrumbs! If you want to save time and skip steps, the pasta and sauce alone is super delish all on its own. But. The topping.

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Deluxe Butternut Macaroni ‘n’ Tease

Serves 6

1 large butternut pumpkin (ours was 1.25kg)
4 cloves garlic
1 Tbsp. coconut oil
1 ½ cups / 250g cooked butter beans (about 1 can)
¾ cup / 45g nutritional yeast flakes
1 tsp. Dijon mustard
1 ½ tsp. fine grain sea salt
2 tsp. paprika
2 Tbsp cold-pressed olive oil
1 tsp. apple cider vinegar
2 – 3 cups / 500 – 750ml plant-based milk, as needed (suggest rice milk)
4 cups / 340g whole grain gluten-free macaroni (or your favourite pasta)

Sunflower Crumble Topping:
1 cup / 130g sunflower seeds
1 Tbsp. coconut oil
2 Tbsp. nutritional yeast flakes
½ tsp. fine grain sea salt
¼ tsp. garlic powder
¼ tsp. ground paprika
Parsley for garnish, if desired



1. Preheat oven to 200°C. Peel and cube butternut squash, peel the garlic cloves, and place everything on a baking sheet with the coconut oil. Place in the oven to melt coconut oil, remove from oven and toss to coat, then set them back in the oven to cook, about 15-20 minutes. The butternut should be slightly blistered and tender.

2. While the squash is roasting, make the Sunflower Crumble Topping. In a large dry skillet over medium heat, toast the sunflower seeds, tossing often so that they do not burn, about 3-5 minutes. Remove from heat and transfer the seeds to a large plate to cool. Place them in a food processor with the remaining topping ingredients and pulse several times to combine and chop up some of the seeds. Season to taste. Set aside.

3. Transfer the roasted squash and garlic it to a blender with all ingredients except for the milk. With the motor running, add the milk until the desired consistency is reached: you are looking for a very thick, yet pourable sauce. Add milk until the blend is smooth, creamy and just the right consistency.

4. Set a pot of water on to boil with plenty of salt. Cook pasta according to package directions. Drain, and return to the pot, drizzle with a little olive oil, toss to coat, and keep the lid on to retain the heat.

5. Pour sauce over the pasta in increments and keep stirring so that it folds into all of the nooks and crannies. You should be able to use up all of the sauce, but if you have any leftovers serve them with the finished dish or store in the fridge for up to 3 days.

6. Turn down the oven temperature to 160°C. Transfer the pasta to a casserole or baking dish. Sprinkle the top generously with the Sunflower Crumble Topping. Bake until warmed through and golden on top, about 20 minutes. Garnish with chopped parsley, if desired. Serve hot.

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