Best WFPB Italian Alfredo Sauce (No Dairy)

Add-Ins and Substitutions

The only substitute one should make in this recipe is the plant-based milk. I have reduced the amount of cashews with success but it might be a thinner sauce. which will thicken upon sitting for a bit.

Storing

Store leftovers in airtight containers. Reheat leftovers with additional plant-based milk to thin the sauce. Adjust seasonings accordingly.

Nutrition 411

Cauliflower is high in fiber and water. Both are important for preventing constipation, maintaining a healthy digestive tract, and lowering the risk of colon cancer. Studies have shown that dietary fiber may also help regulate the immune system and inflammation. As a result, it could help decrease the risk of inflammation-related conditions such as cardiovascular disease, diabetes, cancer, and obesity. A high fiber intake has been associated with a significantly lower risk of developing: coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. A higher fiber intake appears to help lower blood pressure and cholesterol levels, improve insulin sensitivity, and enhance weight loss for people with obesity. Cauliflower contains antioxidants that help prevent cellular mutations and reduce oxidative stress from free radicals. (trusted source).

Cashews are commonly referred to as tree nuts, and nutritionally comparable to them, cashews are really seeds. They’re rich in nutrients and beneficial plant compounds and make for an easy addition to many dishes. Cashews are rich in carotenoids and polyphenols, two categories of antioxidants that may help reduce inflammation and offer protection from disease.  Like most nuts, cashews may also help improve your overall health. They’ve been linked to benefits like weight loss, improved blood sugar control, and a healthier heart. (trusted source).

Best WFPB Alfredo Sauce

Donna Spencer

Alfredo Sauce is an Italian favorite. The modern version was reinvented in the early 1900's by by Alfredo Di Lelio in Rome. Since going WFPB, the cheese and cream took it off my meal rotation. I tried many recipes that left me not even wanting to bother with it until now. I know you’ll think the same.

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Prep Time 15 minutes mins

Cook Time 20 minutes mins

Course Dinner, Main Course

Cuisine American, Italian

Servings 4 servings

Calories

Equipment

• Dutch Oven
• High speed Blender
• Stock Pot

Ingredients

  

1x2x3x

• 3 cups unsweetened almond milk plus more to thin out thickened sauce
• 2 tbsp white miso
• 10 ounces cauliflower florets cut into ½-inch pieces
• ¾ cup raw cashews chopped
• 3 tbsp nutritional yeast
• 1 tsp ground mustard
• ½ tsp salt and pepper to taste
• Pinch ground nutmeg
• 1 pound shells or other pasta like fettuccine
• 2 tbsps chopped fresh parsley for garnish

Instructions

 

• Combine almond milk, miso, ground mustard, nutmeg, pepper, and salt in large saucepan and bring to simmer over medium-high heat, whisking to dissolve miso and nutritional yeast.
• Stir in cauliflower and cashews, reduce heat to medium-low, and cook, partially covered, until cauliflower is very soft and falls apart easily when poked with fork, about 20-25 minutes.
• Process cauliflower mixture and 1/2 cup water in the high powered blender until very smooth, about 3-5 minutes total, stopping to scrape down sides and add a bit more almond milk as needed.
• Meanwhile, bring 4 quarts of water to boil in a large pot. Add pasta and 1 tablespoon salt and cook, stirring often, until nearly tender. Reserve ½ cup cooking water, then drain pasta and set aside.
• Transfer the pureed cauliflower mixture to the now-empty pot. Bring to a gentle simmer over medium-low heat. Add drained pasta and cook, stirring constantly, until warmed through and the sauce is slightly thickened, about 3 minutes. Adjust consistency with reserved cooking water and almond milk as needed. Season with salt and pepper to taste, sprinkle with parsley and serve immediately.

Notes

• I have made this recipe using 1/2 cup cashews with success. The longer it sits the ticker it becomes
• Here are a few ways to warm bowls and plates for serving:
  1. Put them in the oven at its lowest setting (200° F) for 5 minutes.
  2. Run them under really hot water for 10 seconds then quickly towel dry them just before plating.
  3. Use an electric plate warmer: think of it as a plug-in tower of hot pillows for your plates.
  4. Use the Dishwasher by putting the clean plates on the drying cycle to warm them up.

Keyword Alfredo, almond milk, Cashews, cauliflower, WFPB