• February 20, 2019 2 min read

    This plant-based béchamel is equally luscious as the traditional version, but keeps you feeling lighter and healthier. It is incredibly versatile; dollop over roasted vegetables, use as casserole sauce, a dip for crudité. Roast your spaghetti squash well for a softer, slightly more spaghetti like texture. Serves 4 as a side.

    Recipe by Emily Rose Shaw


    • 1 tbsp ghee or coconut oil 
    • 1 small shallot, minced
    • 1 garlic clove, minced
    • 2 tbsp brown rice flour
    • 2 cups cashew milk (recipe follows)
    • 1 bay leaf
    • ½ tsp turmeric
    • ¼ cup nutritional yeast
    • 2 tbsp lemon juice
    • 1 tsp prepared brown mustard
    • ¾ tsp himalayan pink salt
    • many turns of freshly cracked black pepper

    Cashew milk ingredients

    • 1 cup cashews, soaked overnight or at least 4 hours
    • 3 cups purified water
    • 1 medium spaghetti squash
    • Pine nut parmesan
    • ½ cup pine nuts
    • 2 tbsp nutritional yeast
    • ½ tsp himalayan pink salt
    • ½ tsp Italian spice mix 


    Golden béchamel

    1. First prepare the cashew milk.  
    2. Add the soaked cashews and water to a blender, blend on high for one minute. Set aside.
    3. Over medium-low heat, melt the ghee. Add the minced shallot, garlic and sauté for a couple minutes until translucent.
    4. Add the flour, whisking constantly for about four minutes. It will clump, but keep whisking to avoid burning.
    5. Add the cashew milk and bay leaf, raise the heat and continue to whisk for another 4-5 minutes, or until it thickens like a sauce. Take off the heat and remove the bay leaf.
    6. Whisk in all remaining ingredients. Set aside.

    Spaghetti squash

    1. Preheat the oven to 400 degrees F. Slice open spaghetti squash lengthwise. Scrape out the insides with a spoon.
    2. On a ¼ sheet pan, pour about ½ inch of water, and place the spaghetti squash halves face down. Poke a few holes in the tops with a fork to allow steam through.
    3. Place in the oven and roast until a fork inserts without resistance.

    Pine nut parmesan

    1. Place all ingredients in a food processor, and pulse lightly until the texture resembles parmesan cheese. Do not over-process, or it will clump up.


    Dollop or splatter some golden béchamel on a plate. Mix together the spaghetti squash and remaining béchamel. Using a fork, twirl into bird’s nests and place on the plate. Adorn with a generous sprinkle of pine nut parmesan, seeds of choice, edible flower petals and micro greens.