Raw Vegan Recipes | Main Course Recipes to Soup Recipes | Low Fat Raw Vegan Mac n Cheeze with Raw Ketchup
Low Fat Raw Vegan Mac n Cheeze with Raw Ketchup by Ashley Clark, a.k.a. "Naturally Ashley"
Fruit-Powered Digest Issues Issue 18 Main Course Recipes to Soup Recipes Raw Vegan Recipes

Low Fat Raw Vegan Mac n Cheeze with Raw Ketchup

Ashley Clark of Moose Jaw, Saskatchewan, shares her recipe for Low Fat Raw Vegan Mac n Cheeze with Raw Ketchup. Ashley is a holistic health coach, artist, photographer and the owner-operator of Naturally Ashley Nutrition. Ashley received holistic health coach training from the Institute for Integrative Nutrition.




  • 2 cups of fresh organic corn
  • ½ fresh red pepper
  • ½ cup of sun-dried tomatoes
  • 2 to 3 green onion stems
  • ½ lemon juiced
  • 1 jalapeno
  • 1 clove of garlic
  • 1 to 2 sticks of celery
  • 1 tablespoon of chili powder
  • 2 tablespoons of raw hemp seeds (optional)

Low Fat Raw Vegan Mac n Cheeze by Ashley Clark, a.k.a. "Naturally Ashley"

Raw Ketchup

  • 2 tomatoes
  • ½ cup of sun-dried tomatoes (soaked)
  • ½ lemon juiced
  • 1 clove of garlic
  • 1 stem of green onion (or 1 teaspoon of onion powder)
  • 3 to 4 pieces of dried mango



“To make mac and cheeze noodles, you need two fresh zucchini and a spiralizer,” Ashley says. “I have a Paderno vegetable slicer, which works great. It has three blades, and I use the one for larger noodles. You can also make spaghetti-like noodles using a julienne peeler. You can also score the edges lengthwise before running it through the spiralizer, but be careful not to cut too far in.”

  • Peel the green skin off the zucchini and cut them in half.
  • Use a spiralizer or julienne peeler to make the large noodles.
  • Cut the noodles into smaller pieces so they look like macaroni noodles.
  • Set noodles aside while you make the cheeze sauce.


“I make the cheese sauce right before I want to eat,” Ashley says. “You can prep all the ingredients and have them ready to blend if you have a Vitamix blender. I blend it until it’s hot!”

  • Blend all ingredients until smooth and creamy—and hot!
  • Pour generously over your noodles. (I add broccoli florets, too—get your greens in!)
  • Eat and enjoy!

Raw Ketchup

“If you’re like me and always had ketchup on everything as a child, including your mac and cheese, then you’ll want some ketchup to go with this recipe,” Ashley says. “I think it adds so much to the dish. But I don’t mix it in; I serve it on the side and use it like a dip! The best part is that it’s fresh and oil- and salt-free!

  • Juice ½ lemon and chop the tomatoes, adding these ingredients to a blender.
  • Place remaining ingredients in your blender.
  • Blend on high speed until smooth.

Raw Ketchup by Ashley Clark, a.k.a. "Naturally Ashley"

Ashley Clark is roadside and surrounded by bananas

Check out Ashley’s transformation interview!


Discover Ashley’s Top 5 Tips for staying grounded!

About the author

Brian Rossiter

Brian Rossiter

Editor of Fruit-Powered.com, Fruit-Powered Digest and Fruit-Powered Video, Brian Rossiter guides health seekers in creating supreme vitality through the Fruit-Powered Life Force Center’s natural health services: the Posture Exercises Method and Raw Vegan Coaching Program. Brian, who enjoys a low-fat raw food diet and posture correction exercises and calisthenics, is also the author of the raw food transition and recipe books Alive!, A Taste of Raw Food: 7 Days of Smoothies ’n’ Salads and the four-volume Mouthwatering Recipe Book Series. These books are available in the Fruit-Powered Store, home to 100-plus natural health products.

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