Easy Dairy Free Alfredo Sauce

Easy Dairy Free Alfredo Sauce

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Dairy Free Alfredo Sauce
Colleen Kachmann is a certified integrative nutrition health coach and author of Life Off the Label: A Handbook for Creating Your Own Brand of Health and Happiness, available on Amazon. Follow her on Facebook, Instagram, and contact her at colleenkachmann.com
Prep Time 10 minutes
Servings
Ingredients
Prep Time 10 minutes
Servings
Ingredients
Instructions
  1. This recipe is so versatile! You can use any combination of beans, nuts, squash or tofu. Just use what you have and experiment. Of course, darker beans, nuts and squash will affect the color. But it will all taste great!
  2. Soak raw cashews for 4-6 hours (or overnight) until they are plump and white. Rinse. (Helpful hint: buy organic raw nuts in bulk, soak them all at once, and store in freezer so they are ready for use.
  3. Place all ingredients in a high speed blender. Start with less water and add to achieve desired consistency.
  4. Serve over spaghetti squash, or pasta of choice. I prefer the high-protein, gluten free pastas as they have tons of fiber. But whatever you prefer and your family will eat is fine.
  5. Sauté garlic and a bit of olive oil with mushrooms, onions, broccoli, tomatoes, cauliflower, peppers, spinach and any other veggies go well with alfredo sauce.
  6. Drain the pasta, add alfredo sauce and sautéed veggies. Bon appetite!
Recipe Notes

[recipe]

Lemon Turmeric Tahini Dressing

Lemon Turmeric Tahini Dressing

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Lemon turmeric tahini dressing recipe by Molly @CleanFoodDirtyGirl. Check her out. I subscribe to her weekly meal plans and she wins for most unique, delicious, home-run recipes ever! 

This isn’t just salad dressing. It’s a bit spicy, a lot savory and so unique. After one taste, you might just grab a spoon and eat it right out of the blender. Pour it on salads, stir-frys, roasted roots, steamed veggies, soups, bread, pasta. . . anything and everything. It might even work in lieu of bail money. It’s that good. 

I’ll be honest, the ingredients scared me a little. Where do you get coconut aminos, ume plum vinegar and tahini? How does Molly @CleanFoodDirtyGirl come up with this stuff? Week after week, most of her recipes call for them at least once, and there are no simple substitutes. Most specialty groceries carry them but you can also just one-click them on my Amazon shopping list. Also, there is a work-around for the tahini. Tahini can be expensive and loaded with extra oil. As tahini is processed raw sesame seeds, buy hulled seeds in bulk, store in the freezer, and blend for a few minutes with any liquids the recipe calls for before adding the rest of the ingredients. (sesame seeds are on my Amazon list too).

P.S. This will keep in the refrigerator, so consider doubling the recipe. Store in a 1-quart mason jar (makes about 3 cups) and try to make it last. Just try.

Lemon Turmeric Tahini Dressing

makes about 1 1/2 cups

½ cup water
½ cup tahini (or ½ cup raw hulled sesame seeds)
2 garlic cloves
2 Tbsp. lemon juice
2 Tbsp. apple cider vinegar
1 Tbsp. Liquid Braggs (or other soy sauce)
2 tsp. coconut aminos
2 tsp. maple syrup
2 tsp. chopped ginger
1 tsp. Ume Plum vinegar
2 tsp. turmeric
½ tsp. coriander powder
¼ tsp. cayenne pepper
¼ tsp. salt

Blend on high for 2 minutes until creamy and smooth.

If using sesame seeds, combine seeds and water and blend for 2-3 minutes until super smooth. Add the rest of the ingredients and blend 2 more minutes.

Serve over roasted beets or other root veggies, cauliflower, steamed greens, other veggies or salad. (aka serve over anything and everything.)

 

Parmesan Topping: Whole Food Plant Based

Parmesan Topping: Whole Food Plant Based

Parmesan Topping—Whole Food Plant Based

Sometimes I miss Parmesan cheese. It used to be the “cherry on top” of so many great dishes. The flavor of the store-bought dairy-free version isn’t quite the same. And if you read the ingredient list, you’ll understand the difference between a “vegan” and “whole foods plant based” diet (assuming you have a Ph.D. in biochemistry).


This Parmesan topping recipe can compete (and likely win) in a taste test with the real deal. It’s a mouth-party that stands alone. It takes less than 5 minutes (including clean up) and keeps a long time in the fridge and indefinitely in the freezer. 

If you are into homemade gifts, this is an easy way to offer a healthy staple that everyone can enjoy.

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Parmesan Topping
Colleen Kachmann is a certified integrative nutrition health coach and author of Life Off the Label: A Handbook for Creating Your Own Brand of Health and Happiness. See more at colleenkachmann.com
Servings
Ingredients
Servings
Ingredients
Instructions
  1. Place all of the ingredients in your food processor. If using a salt based lemon zest, omit the sea salt. Otherwise, grate the skin of an organic lemon with a fine grater. Word of caution: Don’t over-process as nuts will turn into a paste. Use the pulse setting at the end if you have one. 
  2. Store in an air-tight jar in the refrigerator. Add to anything and everything.

Top image features lemon turmeric tahini dressing over roasted butternut squash and greens with Parmesan topping.

Crispy Hot Honey Glazed Brussels Sprouts

Crispy Hot Honey Glazed Brussels Sprouts

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Crispy Hot Honey Glazed Brussels Sprouts

For my whole life, I have hated Brussels sprouts. Yuck. I eat mostly vegetables, but for a long time, I’ve just pretended those little cabbage nuggets didn’t exist. 

Then, they started showing up in restaurants. Nice restaurants where foodies go when they don’t want to cook. One evening, I finally ordered them out of desperation as everything else on the menu was meat smothered with dairy. 

Oh. My. God. I ordered a second round.

The difference between the restaurant varieties and my recipe is that mine aren’t deep fried. Yeah, it’s not exactly the same, but the flavor is to die for. I tried making a fried recipe at home and made such a mess it wasn’t worth it. Not to mention that Brussels sprouts drenched in oil defeats a lot of the purpose. Using the parchment paper and cooking on lower heat for a longer time results in all the crisp you need. That being said, if you are serving to compete with a restaurant version, add a few tablespoons of oil to the recipe. 

My kids LOVE this recipe. I make a double batch and there are no leftovers. 

Crispy Hot Honey Glazed Brussels Sprouts

  • 1 pound Brussels sprouts, dry, trimmed and quartered
  • 1 small chili pepper, thinly sliced (mild or spicy—your choice)
  • 1 clove garlic, minced
  • 1/3 cup honey
  • 2 Tbsp. Lemon juice (plus zest if you have it)
  • 2 Tbsp. rice vinegar
  • 2 Tbsp. sriracha (or other hot sauce)
  • ½ tsp. onion powder
  • ½ tsp. garlic salt

Preheat oven to 325 degrees. Whisk garlic, honey, lemon juice, vinegar, hot sauce, onion powder and garlic salt in large bowl. Add Brussels sprouts and chili pepper, and stir until evenly coated. Line a baking sheet with parchment paper. Bake for 30-40 minutes, stirring every 10 minutes, until satisfied with the tender and crispy contrast. If they aren’t crispy enough, switch oven to broil and broil for 2-3 minutes at the end.

 

Dairy Free Alfredo Sauce

Dairy Free Alfredo Sauce

Dairy free alfredo sauce is just as decadent as the high cholesterol, saturated fat alternative. Eating whole food plant-based is not a sacrifice–it’s a matter of education. A good recipe makes all the difference. 

Here’s my favorite for classic alfredo sauce, never mind that it’s dairy free and full of fiber and nutrients. If you are having trouble finding some of the ingredients, check my Amazon shopping list. If you find that tahini is too expensive, you can order raw hulled sesame seeds, store in your freezer and substitute the real thing for store-bought (which often contains added oil). 

Serve dairy free alfredo sauce over spaghetti squash, pasta, steamed greens or whatever you like.

Print Recipe
Dairy Free Alfredo Sauce
Colleen Kachmann is a certified integrative nutrition health coach and author of Life Off the Label: A Handbook for Creating Your Own Brand of Health and Happiness. See more at colleenkachmann.com
Servings
Ingredients
Servings
Ingredients
Instructions
  1. Directions for dairy free alfredo sauce
  2. Chop all vegetables and assemble other ingredients so everything is at your fingertips.
  3. In a medium size pot, sauté onion, mushroom and garlic with 3 Tbsp. of water, stirring frequently. Add extra water if necessary to avoid sticking.
  4. Add cauliflower, mushrooms, radishes, lemon juice, onion powder, garlic granules, ½ cup water and the nondairy milk to the pot. Bring to a boil over high heat. Cover and simmer at medium-low heat for 15 minutes.
  5. Transfer the contents of the pot and add the remaining ingredients to a blender. Blend until super creamy and smooth, about two full minutes.
Avocado Alfredo

Avocado Alfredo

Avocado Alfredo is easy and delicious!

One of the hardest things about giving up dairy is the belief that cream sauces are no longer on the menu. Nothing could be further from the truth! Rich and succulent meals can be created from cashews, tofu, squash and even avocado.

In addition to be being filled with fiber, protein, essential fats and a multitude of micronutrients, plant-based cream sauces are much easier to prepare than traditional counterparts. Thickening, boiling and burning are no longer part of the process. In many cases, you don’t even have to cook them (though you can) and they are done in minutes.

Avocado alfredo requires only a high speed blender, ripe avocados, lemon juice, fresh basil, garlic and sea salt. You can use a finger or a spoon for taste-testing and fine tuning.

To be honest, this dish didn’t even require all of that. My summer basil was a casualty to the first frost and raw garlic gives me a stomachache. I simply added a few tablespoons of organic pesto to 4 avocados and gave it a whirl. It was delicious. It was also a bit thick, so I used almond milk to thin it out a bit. Raw veggies, garbanzo beans and gluten free quinoa spaghetti turned this into a crowd-pleasing success.

It took exactly 12 minutes from start to finish, and that includes the time it took to make the pasta.

Add salt to the water before you boil the noodles and coat with a bit of olive oil as you rinse in cold water. This prevents sticking and adds a ton of flavor. Serve al dente, as this slows the digestion of the carbohydrates and lowers the glycemic index of the food. You’ll feel fuller longer and won’t feel as weighed down after eating.

Avocados are filled with filled with micronutrients. They are high in folate, potassium, vitamins K, E and B6 and help lower cholesterol. They significantly increase the absorption of beta carotene and vitamin A. They have been shown to lower breast cancer risk by 43 percent, assist the liver in detox and promote eye health.

Vegan Dessert: Quinoa Cocoa Bites

Vegan Dessert: Quinoa Cocoa Bites

Vegan Dessert: Quinoa Cocoa Bites: aka Monkey Balls

I ran into a friend in the bulk food section of the grocery store and she mentioned she was looking for something to add to her kid-friendly dessert bites. She told me about her “super-easy” Quinoa Cocoa Bites that her kids adore. She graciously e-mailed me her recipe and we made them the next day.

The Gluten-Free Quinoa Cocoa Bites are a great kid-friendly vegan dessert. The kids loved both the process and the result, which they named “Monkey Balls”. It was a hit! The recipe can easily be modified to be nut-free (using Sunbutter sunflower seed butter) and using quinoa makes them deliciously gluten-free. Get creative. You can include just about anything that sounds tasty. Have fun and enjoy!

Ingredients for Vegan Dessert Bites: “Monkey Balls”    

4 ripe bananas, mashed 4T nut butter: peanut butter, almond butter, or sunflower seed butter 2T black-strap molasses or honey (optional) 1T vanilla 2t cinnamon 4T shredded unsweetened coconut 2T ground flax seed 4-6 t cocoa powder or carob powder (optional) 1/2 c cacao nibs (optional) 1 cup cooked pumpkin (optional) 3 cups whole grain: dry Old fashioned oats or cooked Quinoa 1/2 c nuts: chopped almonds, walnuts, cashews, peanuts, hazelnuts 1/2 c seeds: sunflower, pumpkin, hemp, sesame, chia seeds 1-2c dried fruit: raisins, chopped figs, dates, dried apricots, or Gogi berries

Mash bananas (potato masher), stir in nut butter, molasses, vanilla, cinnamon, coconut, flax, cocoa or carob powder, cacao nibs, pumpkin, oats or quinoa, nuts, seeds, and dried fruit. Use ice cream scooper to scoop mixture into muffin tins. Place muffin tins in freezer until frozen. Remove “Monkey Balls” from muffin tins and store in freezer bags. Can be eaten frozen or slightly thawed. Enjoy the Quinoa Cocoa Bites!

A special “thank you” to Heather Bauer, wife of Lutheran Hospital CEO Brian Bauer and mother of two busy boys for her inspirational recipe!