Episode 4 Show Notes

CU Episode 4: Macadamia Nut Mac & Cheeze w/ Shelagh Krakower

Intro: Courtney….Courtney Uncooked. I’m Courtney Uncooked cause that’s how I like

my food. The vitamins and the minerals, you know they are get through. Absorbed into the body 

so that nothing gets lost, When you start eating raw of your health you’ll be the

boss. Raw vegan for my health and you know that health is wealth. To help you stay

your best, we will welcome special guests. So let’s go make a recipe and have lots of fun,

Your healthy living journey has just begun cause I’m Courtney….Courtney Uncooked.

Courtney….Courtney Uncooked.

Courtney: Hey and welcome to Courtney Uncooked. I’m Courtney Uncooked and this is 

one of my best friends, Shelagh. And Shelagh lives right around the corner so she’s 

also my neighbor. She makes amazing salsa and hummus. Shelagh has been teaching 

me things for years. And now for the first time ever she is shocked; I’m going to show 

Shelagh something. Today I’m going to show Shelagh how to make delicious raw vegan 

macadamia nut cheese out of just a few ingredients. It takes just a couple of minutes. 

You always want to make sure you soak your nuts and of course, with this recipe we’re 

going to have two cups of raw macadamia nuts soaked. And most nuts you want to 

soak overnight, eight to 12 hours. Macadamia nuts, just an hour or so, but you 

do definitely want to rinse them off and rinse them off really good. So I’ve already rinsed 

them a couple of times, and now I’m just going to rinse them the final time before putting 

them in the Vitamix. So what we’re going to do first is we’re going to take our 

macadamia nuts, just drop them in there.

Shelagh: Nice.

Courtney: And then we’ve got a cup of chopped carrots. Pop the baby carrots in there. 

So we’ve got our baby carrots in there and then we’ve got a cup of red bell peppers and 

this is just going to give it the nice Mac and cheese color.

Shelagh: And those were the petite snacky kind.

Courtney: Yes. I love– this is my favorite snack is the little mini organic bell peppers 

from Whole Foods. I just eat those all day long. And so these are the red ones picked 

out. So you just want to do a cup of red bell peppers for color. The carrots are for color 

and taste, it’s really good. Then we’ve got a teaspoon of garlic powder and a teaspoon 

of onion powder.

Shelagh: Nice. Everybody should have those in their pantry.

Courtney: Yes. Three tablespoons of nutritional yeast. Now, nutritional yeast isn’t 

technically raw; people ask me all the time, are you 100% raw? I would say I’m about 

90, 95% raw, although I do agree being a hundred percent raw feels amazing. That’s 

how I got started on this journey. Actually, Shelagh here accidentally got me raw; 

Shelagh was going to the Floyd Fest and asked me if I wanted to go. So I was 

researching the Floyd Fest, then I found the Woodstock Fruit Festival instead and said 

Shelagh, I’m going to this hippie fruit festival and ate raw the whole week, felt great, 

became a raw vegan chef; the rest is history. So I’m actually, all thanks go to Sheila for 

this journey or all blame goes to Sheila. I like this because you got a lot of B12.

Shelagh: And flavor.

Courtney: And you get all kinds of vitamins and minerals, especially B12 and the flavor 

from this. A cup of water. You also– macadamia nuts are pretty expensive, but for my 

friends, of course, I only serve the best.

Shelagh: Yeah. But it’s probably less per pound than cheese is.

Courtney: Oh, it is. It is. But you can do this with cashews. You can do this with 

almonds. If you do this with almonds though, you do need to peel the skins off, which is 

quite easy. After they’ve been soaking you just pop the skins off of them. So if you want 

to save money, go with almond, go with a cashew, but for you today, only the best 

Shee. We’re using macadamia nuts from Hawaii. That’s everything, we’ve got 

everything in the Vitamix, so we’re always going to start off on low and then crank that 

baby up. Just give it a couple of minutes. You can watch it.

Shelagh: It’s working. It’s barking at us!  It’s getting smooth.

Courtney: Can you smell that yet? Ahhhh it smells so good! Now that’s a beautiful 

consistency. Are you happy with that or do you want to add more water or anything?

Shelagh: I just think we might end up with some moisture from the noodles.

Courtney: That’s true. Sheila brought up a very good point. We are going to end up with 

some moisture from the noodles. So let’s just take a look at this. That’s so–

Shelagh: Yeah, that looks like pimento cheese almost. 

Courtney: Now you can keep adding water and make it watery if you want, but we’re 

going to take it today and stir it in the noodles that we make. So we’ve got this bowl–

Shelagh: Okay.

Courtney: We’ll just do this right over this bowl. So now I’ve got a great spiralizer 

She, but I just wanted– I just wanted to give you this so you can do it so we can see 

how easy this is. This is 10 bucks from Amazon, sorry. And you want to just stick the 

squash in there and then turn like that. And I’m just going to let you keep it going and do 

that whole thing. See how easy that is. Now you can peel the zucchini or the squash if 

you want to. You can leave the skin on if you want to. There’s lots of delicious nutrients 

in the skin. So I like to buy nice organic, high-quality fruits and veggies, wash them off 

and use the skin as much as possible so that I do get those nutrients. So one thing you 

want to keep in mind when you’re making  zoodles I call them or Squashoodles with 

squash I guess; zucchini noodles, squash noodles. Once you make the noodles they 

start to release a lot of moisture. And so what you want to do is salt them really well and 

the salt’s going to absorb that water. And then you also, after you salt them, you want to 

pat them dry with paper towels. You can take it a step further and spin them, which I like 

to do in my salad spinner.

Shelagh: Yeah, I have one of those.

Courtney: This is very therapeutic, by the way.

Shelagh: How much is too much salt?

Courtney: That’s good.

Shelagh: Okay.

Courtney: All right, so for now.

Shelagh: Yeah because when you cook pasta you would put salt in the water.

Courtney: So my hands are clean. See that moisture, there’s already moisture that’s 

releasing from those, so I’m going to know what you really pat those. You’re going to 

love this, but you know, it’s a mac and cheese. It’s just such a comfort food. A lot of 

people say I could never go vegan or I could never go raw vegan because I love cheese 

and I need cheese. Well, honey, we got cheese. This is going to be, I promise Sheila, 

some of the best cheese you have ever tasted in your life made of macadamia nuts. It’s 

so good. Macadamia nuts, carrots, and red bell peppers, healthy vegan, gluten-free, 

raw, delicious, uncooked, so good. And then we can put a little pepper on top to give 

some nice flavor, color and consistency on the top. Look at that. Ooh, Mac and cheese. 

Now, if you want to make a nice Alfredo sauce, you just leave out the red bell pepper 

and the carrot to do the same thing and it makes a nice white cheese. Oh, man.

Shelagh: This is a lot of cheese to noodle ratio.

Courtney: All right She let’s see what you think about this? And remember I showed 

you how to make this, yeah. One thing I didn’t go over. When you’re spiralizing these, a 

lot of times it’s good to take a pair of food, grade scissors and cut them when you’re 

making them, so the pieces aren’t really long. How is it?

Shelagh: I love it.

Courtney: Yeah. And again, you can do it with cashews. You can do it with almonds, 

whatever you have on hand. How do you like the squash as opposed to the zucchini? 

Does it taste the same? Does it make a difference to you? What do you think?

Shelagh: Well, I think because you’re trying to recreate a Mac and cheese, it gives it 

more of that real Mac and cheese using a yellow squash. So I think that’s kind of a 

smart choice for this dish.

Courtney: You know, She, I’m feeling inspired to do a little rap.

Courtney Rapping: Making raw mac and cheese with my girl, Sheila. It’s been such an 

adventure, it’s like ridin’ a four-wheeler.  I make my cheese out of macadamia. It 

doesn’t matter how wild you are; this stuff’s gonna tame ya. I’m make my noodles out of 

squash that’s yellow, so come sit next to me you fine fellow. You don’t need a stove 

or an oven to cook, just to blend a dehydrator and Courtney Uncooked.