Buddhist Catholic Contemplative Evangelical General Christian Hindu Jewish Latter-day Saint Muslim New Visions Progressive Christian

Beliefs

Topics

Columnists

Resource Library

Research Tools

Video

Podcasts

Thought Readers

Faith In Media Tracker

Newsletters

Ad-Free & Subscriber Log-In Subscription Support

Follow Patheos

Home
Pagan
Witchin’ in the Kitchen: Umami Mac (for Vegans craving Mac ‘n’ Cheese)

Witchin’ in the Kitchen: Umami Mac (for Vegans craving Mac ‘n’ Cheese)

Last updated on: December 31, 2018 at 9:05 pm by Heron Michelle

Witchin’ in the Kitchen: Umami Mac (for Vegans craving Mac ‘n’ Cheese) 2018-12-31T21:05:25-04:00 Heron Michelle

LOGO Patheos Explore the world's faith through different perspectives on religion and spirituality! Patheos has the views of the prevalent religions and spiritualities of the world.

Macaroni and Cheese is my perfect comfort food, and today I was craving some. At the same time, my son was craving “Hippie Flavors,” which is our way of referring to my umami blend of coconut oil, liquid amino acids and nutritional yeast. Just like the old cartoons, a light bulb lit up with a big idea. <bing!> That’s when I got a little crazy in the kitchen.

The dish that emerged could be called “Hippie Mac” or “Mac ‘n’ Yeast,” but both of those names sound yucky, and my son said this dish was “delicious!” He is a highly discriminating 14 year old, who won’t eat just any ol’ thing. While we aren’t all vegan, our family is always looking for ways to eat a healthier diet, and get complete nutrition just because… Still, comfort food is important, y’all.

Heron’s Umami Trio of Coconut, Liquid Aminos and Nutritional Yeast

The Umami Trio

“Biologically speaking, your taste buds are equipped to experience four basic flavors: sweet, salty, sour and bitter. After many years of eating and research, scientists (and chefs) now add umami — the almost mythical fifth taste of glutamates and nucleotides — as the mysterious fifth taste.” Source

People are always asking how one gets enough protein without eating meat and dairy products. The snarky answer is “the same way that cows do, eating grains and vegetables.” But human nutrition is a bit more complicated than that, and there are some specific vitamins and proteins, that one should take special care to include in their plant-based diet.

Two such prepared Vegan ingredients that you’ll find in many of my recipes are Liquid Aminos and Nutritional Yeast; both are described as having an umami flavor. I did some research about their qualities and found this article, Clever Ways to Use Liquid Aminos (and Why You Should) on Shape.com

Liquid Aminos: A Fancy Soy-Sauce alternative

**“**Liquid aminos also contains plant proteins and a variety of amino acids, which are the building blocks of proteins. It’s especially important for people eating a plant-based diet to consider liquid aminos, as it’s more difficult to find the nine essential amino acids (which your body cannot manufacture on its own) without consuming animal products. One popular brand, Bragg Liquid Aminos, contains 16 types of essential and non-essential amino acids—that’s almost all of the 20 amino acids found in your body’s proteins.” by Lauren Mazzo

And this one: Why Is Nutritional Yeast Good for You? on Healthline.com

Nutritional Yeast: Flaky Sprinkles of Happiness

“Some of the main nutritional benefits of nutritional yeast include:

It is a complete protein: Nutritional yeast contains all nine essential amino acids that humans must get from food. One tablespoon contains 2 grams of protein, making it an easy way for vegans to add high-quality protein to meals (2).

It contains many B vitamins: One tablespoon of nutritional yeast contains 30–180% of the RDI for B vitamins. When fortified, it is especially rich in thiamine, riboflavin, niacin, vitamin B6 and vitamin B12.

It contains trace minerals: One tablespoon contains 2–30% of the RDI for trace minerals, such as zinc, selenium, manganese and molybdenum. Trace minerals are involved in gene regulation, metabolism, growth and immunity. Source from Healthline.com

Combine these with coconut oil or Coconut milk in any combination, and whatever you put it on becomes an umami, “Hippie” treat.

Vegan “Cheesy” Mac with hot sauce by Heron Michelle

Umami Mac, a Vegan “Mac ‘n’ Cheese” Recipe

For when a bowl of simple, savory pasta is the only cure for what ails you….plus hot sauce.

Ingredients:

2 tbsp. coconut oil
1 tablespoon whole wheat flour
2-3 tsp. spicy brown mustard
2-3 tsp. garlic powder
2-3 tsp. onion powder
1/2 – 1 tsp. black pepper
1 1/2 cup coconut milk
3/4 cup nutritional yeast
2 tablespoons Bragg’s Liquid Amino Acids
1 pound package of dry macaroni pasta, cooked per instructions.
1 Tablespoon of Extra Virgin Olive Oil, the good stuff.
Hot sauce

Instructions:

Boil the pasta per package instructions. Once done, drain pasta in a colander and return to the original pot. Drizzle the Extra Virgin Olive Oil over the pasta and give them a quick toss. Cover until sauce is done.
In a small saucepan over medium-low heat, melt the coconut oil. With a wooden spoon stir in the whole wheat flour and dry spices, making a paste. Note that I gave a range on the amounts. I like strong flavors, so I typically go heavy with spices. But if you prefer more subtle flavors, start at the low end. You can always add more later.
Blend the mustard into the paste.
Slowly pour in the coconut milk, stirring continuously. Allow the mixture to come to barely a simmer and thicken for a few minutes. Add the nutritional yeast and stir until well blended.
Remove from the heat, add the Bragg’s Amino Acids and stir until everything is well-blended.
Taste the sauce. If it’s not salty enough for your tastes, add another splash of the Liquid Aminos. Not zingy enough? Add another squirt of mustard. If you like spicy food, add a teaspoon or two (or 5) of your favorite hot sauce. Still not quite umami enough? Add more onion and garlic powders. I almost always want more black pepper than anyone else in my family, but those flavorings can be added to individual bowls, too.
Pour the Umami sauce over the pasta and mix well to coat.
As you serve up individual portions, adding an extra sprinkle of Nutritional Yeast on top of the pasta adds a nice texture, too. It is much like the cracker crumbles sometimes baked on top of mac ‘n’ cheese.
Serve with the hot sauce of your preference. I usually go crazy with some Texas Pete!

We hope you like it as much as we have! Enjoy!

~Heron

P.S. If you like my Umami Trio of flavors, try “Hippie Popcorn.” Basically just pop corn as normal in coconut oil. Then, in a big bowl drizzle over the popcorn some Extra Virgin Olive oil, and spray Liquid Aminos liberally, toss about to “wet” the popcorn a bit, then dust liberally with Nutritional yeast. Toss to coat it evening and maybe add a little more as needed. The Bragg brand of aminos can even come in sprayer bottles, which is very handy.

Arts, Crafts & Cooking

About Heron Michelle

Heron Michelle is a witch, priestess, mom, artist and shopkeeper living in Greenville, North Carolina. Connect with her on Facebook: Witch on Fire: Heron Rising Services and follow her on Twitter @HeronMichelle13. You can read more about the author here.

Previous Post

December 21, 2018

Mistletoe Magick for Healing, Fertility and Protection

Next Post

January 2, 2019 Witch on Fire's 2018 Review: The Year of Things I Did Not Say

Browse Our Archives

Select a Category Arts, Crafts & Cooking Business Cermony and Liturgy Columns Comedy Community Death Elemental Witchcraft Health and Wellness Holidays Interfaith Life Love, Sex & Relationships Magic or Magick Nature Politics Prayers, Poems, Blessings & Stories Recipes Rites of Passage Ritual and Practice Science and Research Shopkeeper Saga Technology Theology, Ethics, Philosophy Uncategorized Witch on Fire

Select a Month October 2026 September 2026 July 2026 June 2026 May 2026 March 2026 February 2026 January 2026 November 2025 September 2025 August 2025 May 2025 November 2024 September 2024 August 2024 March 2024 February 2024 December 2023 September 2023 August 2023 May 2023 February 2023 October 2022 September 2022 August 2022 April 2022 March 2022 December 2021 November 2021 September 2021 August 2021 July 2021 May 2021 April 2021 March 2021 February 2021 December 2020 October 2020 September 2020 August 2020 July 2020 May 2020 April 2020 March 2020 February 2020 January 2020 December 2019 November 2019 October 2019 September 2019 August 2019 July 2019 June 2019 May 2019 April 2019 March 2019 February 2019 January 2019 December 2018 November 2018 October 2018 September 2018 August 2018 July 2018 June 2018 May 2018 April 2018 March 2018 February 2018 January 2018 December 2017 November 2017 October 2017 September 2017 August 2017 July 2017 June 2017 May 2017 April 2017 March 2017 February 2017 January 2017 December 2016 November 2016 October 2016 September 2016 August 2016 July 2016 June 2016 May 2016 April 2016 March 2016 February 2016 January 2016 December 2015 November 2015 October 2015 August 2015 July 2015

TAKE THE

Religious Wisdom Quiz

What did God write the Ten Commandments with?

Select your answer to see how you score.

A pen A chisel A sword His finger