Anyway, I came up with something I think is an acceptable version. It still needs some tweaking, but my husband said he likes this better than either of the two recipes I normally use, and having something to eat that he enjoys is very high on my list of priorities.
My first try went like this:
Whole Wheat flour**: 2 T (1 1/2T)
Nutritional Yeast: 3 T
Potato Starch*: 2 T
Salt: 1 t
Garlic Powder: 1/2 t (1/4 t)
Mustard Powder: 1/2 t (1/4 t)
Onion Powder: 1/2 t
(cayenne powder: 1/8 t)
(*I used potato starch as the ingredient I was replacing was a root vegetable starch so I reasoned this would be a better substitute than corn starch--corn being a non-root vegetable. I actually think it wouldn't matter. I happened to also have a ton of potato starch that I got at our Asian supermarket super cheap.
**I have made this using Garbanzo Bean flour instead of wheat flour and it was just as good).
In parentheses are the changes I am going to make next time I make this. I believe I will continue to tweak it over time and will post anything earth-shattering here. My husband likes things a little spicy, so I thought I would add in the cayenne, just a bit. He did say that he thought this was a bit heavy on the garlic. It would be very easy to double, triple, whatever the recipe and store in the frig to throw together very quickly. I'll be putting it to the true test this weekend with my grand-daughter!
Here are the dry ingredients mixed together.
I heated up coconut milk and also tried a version with homemade almond milk. The coconut milk was far superior, but it would be interesting to try purchased almond milk as my homemade version tends to have flecks of almond in it since I don't strain it and I think that affected the texture of the sauce.
Adding the dry mix to the milk.
Mine got very thick and I ended up adding a bit more milk to get the right consistency before adding on top of pasta.
I've been reading Dr. Holick's book, the Vitamin D Solution. For some time I have suspected that I have low vitamin D levels and when I got my blood work done in May, it was confirmed that I have a Vit. D deficiency. Up here in Ohio, we are lucky to see the sun even in the summer it seems this year, and I've learned a lot from Dr. Holick about just how our bodies make vitamin D and how vital it is to every cell in the body. Dr. Holick believes we are suffering a pandemic of vitamin D deficiencies, and I find his logic to be very solid. (Dr. H. knows a thing or two about Vit D having been the first person to identify the active form of vitamin D in the blood. You can read an interview with him at this link and get a quick overview of the basics about Vitamin D, sun exposure, supplements, toxicity, etc. http://www.alternative-therapies.com/at/web_pdfs/0508_interview.pdf)
We are very limited to what we can get from our diet in the way of vitamin D, and even meat-eaters getting their D by consuming foods are doing so because D has been added, which may or may not be adequate or even accurate as reported on the food labels, per Holick.
I am also supplementing with Vit. D2 at least until I get my levels up to an acceptable range. I prefer not to use supplementation, but living this far north may not give me another option.
To make things more complicated, we need calcium to properly utilize and absorb D, and this too can be problematic to get in our diet. I've been solving the calcium problem by making a concerted effort to get my greens at every meal (here I am back to Dr. Fuhrman's advice to eat a pound or more of greens per day), and I am also aware of other foods that provide calcium and strive to get those foods in.
Sun exposure is important, especially during key times of the day, when UVB rays are at the right angle so that we can absorb what we need and contrary to the fright that has been put into us about avoiding the sun, we need this exposure to ensure good health.
I highly recommend reading Dr. Holick's book for an eye-opening education on the vital role of vitamin D. http://drholick.com/
July has come and gone and that is my anniversary month.....I celebrated 3 years on this fantastic journey and way of eating in 2013. I am so very proud and feel as committed as ever to this lifestyle. I'll do a celebratory give-away next week. Happy Anniversary to me!
Sue, getting all the sun I can and eating my greens, in Ohio