Low Carb Vegan Zucchini Cheese Sauce Recipe- Paleo, Allergy Friendly, GAPS Legal

I was trying to make my family a quick supper because I didn't want to spend too much time in the kitchen- I finally had a mother's helper come again after not coming the entire summer, etc... and I wanted to get the place cleaned up instead of dirtying up the kitchen. So I cooked up some gluten free pasta, dumped in a can of tuna and a container of cottage cheese, a bit of dehydrated onion flakes, threw in some frozen peas... and started salivating. I love combinations of pasta, cheese, and tuna, and that dish tempted me so much that I nearly ate some, despite knowing that it would make me feel icky.
Instead, I decided to make my own vegan cheese sauce, based on a recipe that I'd seen a few times for zucchini "cheese", since I had zucchini in my house already. I then mixed the sauce with some green beans, spiralized sweet potatoes, tuna, and onion flakes, and the result really hit the spot- and doesn't hurt my body. (And no, it wasn't the quickest meal to make, and did add a bit to the kitchen mess, but fortunately it wasn't too bad.)
I plan on making this cheese sauce again since it was pretty quick to make, and it is low carb. I do often thicken sauces with tapioca starch but since the local stores were out last time I went, it was nice to be able to have a thicker sauce that is vegetable heavy and nutritious, especially since it isn't carby. This recipe is also paleo, GAPS legal, allergy friendly, etc...
As with all vegan cheeses, you can't expect it to taste exactly like regular cheese, because it simply isn't. But this combination works to give you the cheesiness that you were craving, and does a decent job replacing it in most recipes (like chicken or eggplant "Parmesan" for example).

Low Carb Vegan Zucchini Cheese Sauce Recipe- Paleo, Allergy Friendly, GAPS Legal

1 big zucchini, about 12.5 ounces, or 2 1/2 cups slices
1 cup water
4 tablespoons coconut oil (or other mildly flavored oil)
1 teaspoon lemon juice
2 tablespoon nutritional yeast
1/2 teaspoon dijon mustard
1/4 teaspoon garlic powder
1 teaspoon salt (or to taste)

1. Slice your zucchini and put it in a pot with your water, bring to a boil, and simmer for about 5 minutes, or until they're soft but not falling apart.

2. Strain out the liquid (keep it- add it to soups or sauces or grains for flavor and nutrition) then put the zucchini in a food processor.

3. Add the rest of the ingredients. I suggest you actually add less than is written for the lemon juice, mustard, garlic, and salt. Whiz it up until totally smooth, and add more or less of the aforementioned ingredients to taste.

Use hot.


My supper tonight, with my zucchini cheese sauce.
Can you imagine zucchini could taste cheesy? Do you ever make vegan cheese recipes? What is your favorite combination? Have you ever heard of zucchini cheese before?
Does this look like a recipe you'd try?

Penniless Parenting

Mommy, wife, writer, baker, chef, crafter, sewer, teacher, babysitter, cleaning lady, penny pincher, frugal gal


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  1. How does nutritional yeast affect someone who struggles with candida?

    1. I think it is up for debate, but this says it isnt a problem. http://www.livestrong.com/article/486965-will-nutritional-yeast-contribute-to-candida-infections/

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