The Forks Over Knives Recipe: Sweet Potato Mac and Cheese

Alona Pulde, MD, is a family practitioner specializing in nutrition and lifestyle medicine. Alona developed the Lifestyle Change Program used for patients in the film Forks Over Knives and in her clinic, Transition To Health. She is the author of the book Keep It Simple, Keep It Whole: Your Guide to Optimum Health. Alona joined Whole Foods Market in 2010 as a health and wellness medical expert.

macaroni400Rich and irresistible, this twist on a classic recipe was created by chef and cookbook author Del Sroufe. Here, he uses plant-based milk such as rice, oat, almond, or soy in place of cow’s milk. From The Forks Over Knives Plan: A 4-Week Meal-by-Meal Makeover.

Sweet potatoes make a surprisingly smooth and creamy sauce for one of America’s favorite dishes. Of course, our version isn’t just delicious; it’s also as healthy as it can be! —DS

Makes about 7 cups

The Forks Over Knives Plan: How to Transition to the Life-Saving, Whole-Food, Plant-Based Diet

The Forks Over Knives Plan: How to Transition to the Life-Saving, Whole-Food, Plant-Based Diet

by Alona Pulde and Matthew Lederman

  • Get The Forks Over Knives Plan: How to Transition to the Life-Saving, Whole-Food, Plant-Based Diet
  • Get The Forks Over Knives Plan: How to Transition to the Life-Saving, Whole-Food, Plant-Based Diet
  • Get The Forks Over Knives Plan: How to Transition to the Life-Saving, Whole-Food, Plant-Based Diet
  • Get The Forks Over Knives Plan: How to Transition to the Life-Saving, Whole-Food, Plant-Based Diet
  • Get The Forks Over Knives Plan: How to Transition to the Life-Saving, Whole-Food, Plant-Based Diet

1 (14-ounce) box whole-grain macaroni
1 large sweet potato (about 12 ounces), peeled and chopped
1 medium yellow onion, peeled and chopped
1⁄2 cup unsweetened, unflavored plant milk, or as needed
1⁄2 cup nutritional yeast
2 cloves garlic, minced
1⁄2 teaspoon freshly grated nutmeg
1⁄2 teaspoon dried rosemary
Sea salt and freshly ground black pepper

1. Preheat the oven to 425°F.

2. Bring a large pot of water to a boil and cook the macaroni according to the package instructions. Drain and transfer the noodles to a large bowl. Set aside.

3. Place the diced sweet potato into a medium saucepan, add water to cover, and bring to a boil. Cook over medium heat until tender when pierced with a sharp knife, 8 to 10 minutes.

4. Drain the potatoes and transfer them to a blender or food processor. Add the yellow onion. Puree until smooth, adding enough plant milk to achieve a creamy texture. Add the nutritional yeast, garlic, nutmeg, rosemary, and salt and pepper to taste. Blend briefly to combine.

5. Pour the sauce over the cooked noodles. Stir until well coated and spoon the mixture into an 8 x 8-inch pan. Bake until the top of the mac and cheese starts to brown, about 15 minutes.

6. Serve hot.

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