FOK “No-Cheese” Sauce — It Works!

The Forks Over Knives (FOK) cookbook includes a recipe they call “No-Cheese” sauce. They include this sauce in lots of recipes so I figured it had to be good. But reading the ingredients — it sounded bizarre. I really did not understand how it could possibly work as a “cheesy” sauce or any kind of sauce really. It is basically a raw onion, a raw red pepper, a few cashews, and nutritional yeast blended together. WTF?

Then I tried it — and it is AMAZING. I used it to make this super cheesy mac and cheese with peas:

I still don’t understand how it works, but I’m not going to question it. I really could not stop eating this! Below is the recipe as I made it. The original recipe called for 3 tablespoons of cashews and 1 tablespoon of tahini — but I happened to have unsalted cashew butter so I used that. I also felt it needed a little sharper flavor so I added some pickle juice I had in the fridge. Some lemon juice would probably be even better if you had it on hand, so that is what I included in the recipe.

In the FOK cookbook they suggest that if you feel the onion taste is too strong you could blanch the onions briefly in boiling water first.

Mac and Peas with FOK No-Cheese Sauce


8 oz whole wheat pasta
1 large red bell pepper, chopped
1 large yellow onion, chopped
1 cup nutritional yeast
3 tablespoons raw, unsalted cashew butter
salt to taste
lemon juice (optional)
12 oz bag frozen peas


  1. Start cooking the pasta.
  2. While you are cooking the pasta make the sauce by putting the raw bell pepper, raw onion, nutritional yeast and cashew butter in a food processor and processing until smooth. It may seem like it won’t work, but the liquid in the veggies will come out as soon as you start pureeing it. When smooth, add salt to taste and lemon juice (if using).
  3. Thaw the peas in the microwave, or by running under hot water. When pasta is partially cooked add peas to pasta so it all cooks together.
  4. Drain peas and pasta, add sauce. Let it all cook together a few minutes more, stirring frequently.
  5. Enjoy!

If you try this recipe yourself, please let me know in the comments what you think.


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