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]

Eggless Tuna-Free Salad

Eggless Tuna-Free Salad

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Tuna-Free Eggless Salad
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
Prep Time 15 min
Servings
Ingredients
Prep Time 15 min
Servings
Ingredients
Instructions
  1. Take the tofu out of the package and rinse. Wrap in a bowl to extract as much liquid as possible. Place something heavy over the towel and let it dry out while you assemble the rest of the ingredients.
  2. Place chickpeas in a bowl and mash with a fork. If you prefer, use a blender. Add the remaining ingredients and crumble in the tofu so there are no big pieces. Stir until combined.  
  3. Serve cold, on a bed of tomato, arugula or wrapped in collard greens. Or serve hot on toast and top with cashew cream, kefir or vegan parmesan. 
Creamy Vegetable Casserole with Garlic Tofu

Creamy Vegetable Casserole with Garlic Tofu

I cook for a big family and live on leftovers, so I double most recipes, including this one. My kids had so many second-helpings of creamy vegetable casserole that there was nothing left for lunch today. Good for them, bad for me. 

Creamy vegetable casserole is true comfort food, and yet it’s the pinnacle of a whole food planted based meal. It’s very low budget as you can use whatever vegetables you have on hand, mixing fresh, frozen and canned supplies. Creamy vegetable casserole is simple, fast, warm and delicious. The secret here is in the creamy, filling and flavorful sauce. Top with bread crumbs, baked garlic tofu and fresh herbs and you’ve got a culinary masterpiece. 

This recipe was inspired by Molly at http://www.cleanfooddirtygirl.com. I cannot say enough about her meal plans. Every week, I get a shopping list, step-by-step batch-cooking instructions, and every meal is the best ever. Check her out!

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Creamy Vegetable Casserole
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. Basically, you need 6-7 cups of chopped vegetables. Follow my recipe or substitute with what you have. Reduce cooking times for frozen, canned and leafy greens.
  2. Saute garlic, mushrooms, red bell pepper and onions with a few tablespoons of water to prevent sticking for 6-8 minutes. Add kale and frozen peas, cook for 1-2 minutes and remove from heat.
  3. Blend cashews, beans, water, garlic, yeast flakes, lemon juice, onion powder, thyme, salt and pepper for several minutes until creamy and smooth.
  4. Based on your preferences, simply pour cream sauce over vegetables and serve from the skillet. Top with garlic tofu, bread crumbs, croutons and fresh or dried herbs of choice. For a traditional presentation, transfer vegetables and cream sauce to a casserole dish, top with bread crumbs and garlic tofu and bake uncovered at 400 degrees until casserole is toasty on top and heated through the middle. Add fresh or dried herbs and serve.
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Baked Garlic Tofu
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. Preheat oven to 400 degrees. Line baking sheet with parchment paper.
  2. Squeeze excess liquid from tofu and wrap in a thick dish towel. Place something heavy on top. Allow at least 10 minutes for the tofu to dry out as much as possible.
  3. Cut tofu into small chunks. Smaller chunks will be more flavorful and chewier than large chunks. Place in a medium size bowl.
  4. Add tamari, vinegar, coconut aminos and garlic to blender. Blend on high until frothy and smooth. Pour mixture over tofu chunks and stir. Allow mixture to sit for a few minutes, stirring periodically to maximize the absorption of the marinade. Transfer to baking sheet.
  5. Bake for 45 minutes, stirring every 10-15 minutes so that tofu cooks evenly.
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Homemade Croutons
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. Preheat oven to 400 degrees. Line a baking sheet with parchment paper.
  2. Whisk vinegar, water and spices in a small bowl.
  3. Chop or tear bread into small chunks. Drop into the marinade and stir until all chunks are coated.
  4. Bake for 15 minutes, stirring periodically to ensure they don't burn. Remove from oven when they are crispy.
  5. Store extras in a sealed container in the refrigerator. Add to anything and everything.

 

Vegan Mozzerella Cheese Sauce

Vegan Mozzerella Cheese Sauce

Store-bought vegan cheeses do the job and I use them when necessary. But less is way more. They are filled with oils and additives. They highlight the difference between “vegan” and “whole food plant based diet.” The later is best, but sometimes compromise is called for. 

Lately there are lots of recipes out there for homemade plant cheeses. This one is adapted from Molly at Clean Food Dirty Girl. I was pleasantly surprised. I doubled the batch as I cook for a crowd, and have served it in soups, over veggies, made toasted cheese, quickie pizzas and even eaten it plain. The flavor is fantastic and it reheats well-enough. 

 

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Vegan Mozzerella Cheese Sauce Recipe
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 and see more at colleenkachmann.com
Prep Time 10
Cook Time 10
Servings
Ingredients
Prep Time 10
Cook Time 10
Servings
Ingredients
Instructions
  1. Place all ingredients into blender. Blend until super smooth. Pour mixture into saucepan. Cook over medium heat for 8-9 minutes, stirring constantly as it becomes thick and gooey. Continue to stir until all lumps are gone.
Red Pepper Romesco Sauce

Red Pepper Romesco Sauce

Roasted Red Pepper Romesco Sauce

Since discovering Molly’s recipes @CleanFoodDirtyGirl, my weekly menus have expanded and improved. Don’t get me wrong, I could survive on my signature cashew cream forever. But cashews are expensive and high in calories. It’s been eye opening to see that white beans, tofu and most vegetables can be used to make cream sauces (check out this alfredo recipe) that are low calorie and high flavor.

It’s funny that after 25 years of cooking for myself, I still discover blind spots. Despite my kitchen competency, I had no clue how roasted red pepper sauce or soup was made. When instructions are included in the title, the obvious can be hide. 

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Roasted Red Pepper Romesco 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 and see more at colleenkachmann.com
Servings
Ingredients
Servings
Ingredients
Instructions
  1. Cut peppers in half, remove seeds and stems. Place all face down on a cookie sheet. If desired, use parchment paper to make clean up easy.
  2. Bake for 15 minutes @ 400 degrees.
  3. Blend baked peppers and the rest of the ingredients until smooth.
  4. Sauce serves well on pizza, lasagna and pasta, over roasted veggies, as a dip or soup base. Enjoy!

This is adapted from Clean Food Dirty Girl. I subscribe to Molly’s weekly meal plans and every recipe is AMAZING. 

Vegan No-Meatloaf

Vegan No-Meatloaf

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I made this at Thanksgiving and it was the bomb. In several ways. The mouth-watering aroma advertises a traditional flavor and satisfying spices. The texture is hearty–from a few feet away the only way to know that it isn’t an actual meatloaf is the lack of grease.  

I shouldn’t have said anything. A vegan meatloaf isn’t sexy. Maybe that’s because meatloaf has a history of being a low-budget dumping ground for cheap meat and roughage scraps. Maybe it’s because people don’t like “fake” meat and don’t appreciate the healthy diet agenda being shoved down their throat while they are trying to swallow the turkey.

There is nothing fake about this dish. The only thing lacking authenticity is a title worthy of it’s culinary genius.  It’s whole food plant-based perfection. “Nut-loaf,” “bean cake” and “mushroom pate” aren’t contenders either. We need something exotic that does this recipe justice. I’m at a loss. “The meal that shall not be named?” Maybe we can use a symbol after the meal formerly know as Øπ? Ok. I’ll stop.

However, this “whatever you want to call it” is AMAZING. Everyone that actually bothered to try it raved. It rivaled the dressing, potatoes and gravy, creamed corn and green beans. And it killed the turkey. Well, not technically. You understand.

This recipe is another from Molly @cleanfooddirtygirl. I added the creamy mushroom garlic gravy option, but she is the genius and I am the student. I subscribe to her weekly meal plans and am never disappointed. I’ve tried several recipes over my vegan years, and none have ever sat up and smiled like this.

Serve this with traditional comfort sides like mashed potatoes and gravy, or get creative as I did with lightly sautéed greens, walnuts and tomatoes. 

No-Meatloaf  
 
Sauce Option #1 (a sweet tomato sauce)

½ cup tomato paste
2 Tbsp. water
1 Tbsp. honey or maple syrup
2 Tbsp. yellow mustard
½ tsp. onion powder
½ tsp. smoked paprika
 
Sauce Option #2 (creamy mushroom garlic gravy)

¼ cup cashews
¼ cup veggie broth
½ tsp. onion powder
½ tsp. garlic powder
1/8 tsp. black pepper
1 small can of mushroom pieces (4-6 oz)
 
No-Meat Loaf

1 cup water
½ cup uncooked steel cut oats, rinsed and drained
2 Tbsp. tomato paste
1 Tbsp. ground flax seed
½ cup uncooked steel cut oats, rinsed and drained
4 cups mushrooms (about 12 oz), chopped
1 can pinto beans, drained and rinsed
1 cup bread crumbs (toast 4-5 slices of bread and blend)
¾ cup chopped pecans and/or walnuts
½ cup diced yellow onion
2 Tbsp. Worcestershire sauce
½ Tbsp smoked paprika
2 tsp. garlic granules
1½ tsp salt
½ tsp black pepper
¼ cup unsweetened non-dairy milk
 
 
Preheat oven to 350 degrees. Line 5”x 9” loaf pan with parchment paper, including the sides.
 
Decide which sauce you want. For sauce option #1 (sweet tomato), place all of the sauce ingredients into a small bowl. Whisk until smooth. Set aside. For sauce option #2 (creamy mushroom garlic), blend ingredients until creamy and set aside.
 
In a small sauce pan, combine the water, steel cut oats, Worcestershire sauce and tomato paste. Bring to a boil, turn heat to low and cover pan with a lid. Simmer for 15 minutes, stirring occasional so it doesn’t stick. Set aside and allow to cool.
 
Toast the bread, tear into small pieces and use blender to process into soft crumbs. Transfer crumbs to a large mixing bowl.
 
Blend mushrooms, pinto beans, pecans, onion, flax, smoked paprika, garlic granules, salt and pepper until everything is chopped into small pieces but not pureed (10-20 seconds). Stop intermittently to scrape down sides. Add mixture to breadcrumbs, along with steel cut oats mixture and nondairy milk. Mix until everything is well combined.
 
Place mixture into lined loaf pan and pack it down with a spoon. Evenly spread the sauce over the top. Bake for 65 minutes.
 
Allow loaf to cool for 15 minutes. When it’s cool enough to handle, lift out of the pan by the parchment paper and set on a cutting board. Allow to cool for 10 additional minutes and cut into slices. Serve on a platter.

 

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.)