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This creamy delicious Alfredo sauce is made with all plants! It took about 30 minutes to achieve this bright creamy sauce sure to impress any pasta lover. While normal Alfredo sauce is full of butter, heavy cream, and cheese making it very high in calories and saturated fat, this version has none of that. It is packed with onion, garlic, potato, cauliflower, nutritional yeast, lemon, and cashews to give it tons of flavor with a better nutrient profile. I served this sauce with linguini, arugula for a bitter bite, mushrooms for umami, and fresh cracked black pepper, parsley, and lemon juice to taste!



Time: 30 minutes

Makes: 4-6 servings


1 large yellow onion, roughly diced

4 cloves of garlic, minced

2 small gold potatoes, cubed

1/2 cup cashews

2 cups of cauliflower, stems or florets will work

2 tbsp nutritional yeast

2 tbsp lemon juice

1 cup pasta water

3-4 cups vegetable broth

1/2 tsp black pepper

1/2 tsp salt


Soak cashews for 30 minutes in hot but not boiling water.

Add cauliflower and potatoes to a medium pot and fill with vegetable broth until they are covered. Bring to a boil then let simmer for 15-20 minutes or until you can easily pierce the cauliflower and potato with a fork. Strain when done.

Saute onion on medium heat, deglazing the pan when necessary with a splash of vegetable broth. Once onion begins to soften add garlic and cook till onion is fully caramelized.

Strain cashews and add to a high speed blender with cauliflower potato mix, caramelized onion and garlic, nutritional yeast, pasta water, lemon juice, salt, and black pepper. Blend on high for 1 -2 minutes. Pour into sauce pan and add your pasta, sauteed mushrooms, and arugula. Serve with fresh black pepper, parsley, and lemon.

Enjoy :)



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What is a Registered Dietitian?

A food and nutrition expert who can work in a wide variety of employment settings, including health care, business and industry, community/public health, education, research, government agencies and private practice. RDNs are accredited health professionals that must meet state and government regulations to maintain their credential in addition to completing continuing education. RDNs can practice something called Medical Nutrition Therapy to improve the health of those who suffer from chronic diseases. 

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