Healthy Alfredo Sauce

(Pictured with Barilla Protein Spaghetti and topped with Butter-Garlic Shrimped grilled in lime juice)

This alfredo sauce is (mostly) dairy free. It's a far more nutritional option for when you are craving a homey pasta. With nuts, plant based milk, and healthy fats, this is a far more healthy alternative to the real thing without compromising flavor!

Note 1: This recipe is going to require Cashew Cream (see below for quick and easy instructions). To streamline, you can prepare the cashew cream in advance up to a week before cooking the rest of the sauce.

Note 2: To keep this dish dairy free, simply omit the parmesan cheese.

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Prep Time: 10 Minutes | Cook Time: 45 Minutes | Total Time: 55 Minutes[+1-2 hours to rest]

Special Equipment

• Blender

• Strainer

• Large Bowl

• One Small Saucepan

• One Medium or Large Saucepan

Ingredients

Cashew Cream

• 1 cup Raw Cashews

• 1 cup Unsweetened Soy Milk (or Unsweetened Almond Milk)

Alfredo Sauce

• 4 tbsp Coconut Oil (or cooking oil of choice)

• 2 tbsp Garlic, minced

• 1/4 cup All Purpose (or Whole Wheat White Flour)

• 1 cup Chicken Broth (or Vegetable Broth)

• 1.5 cup Full-Fat Canned Coconut Milk

• 1/4 cup Parmesan Cheese, grated (optional)

• 1tsp Salt (or more, to taste)

• 1 tsp Black Pepper (or more, to taste)

Method

Cashew Cream

1. Add cashews to a small saucepan with 2 cups of water, and boil for 7 minutes.
   

2. Remove boiled cashews from heat and allow them to cool in the water for about 20 minutes, or until room temperature.
   

3. Drain the cashews with a strainer, and then transfer to your blender.
   

4. Add Soy Milk and blend until smoothly incorporated, scraping sides of the blender as needed.
   

5. If you are making the Cashew Cream in advance, transfer to a bowl to store in refrigerator for up to 1 week. Otherwise, proceed with the remaining steps.

Alfredo Sauce

1. Add the Chicken Broth, Cashew Cream, and Coconut Milk to a large bowl, and set aside.
   

2. Now, place your medium or large saucepan on the stove and set the heat to Medium. Add the Coconut Oil. Allow it to heat for about 30 seconds, until pan is glazed with the oil.
   

3. Add Minced Garlic to the oil and cook until fragrant, about 1-2 minutes.
   

4. Add flour and stir with whisk (or spoon - this may result in more lumpy sauce). Continue stirring for about 1 minute, until oil is absorbed into the flour.
   

5. Pour your chicken broth mixture from Step 1 into the saucepan. Also add the Salt and Pepper. Combine with whisk or spoon, and allow the sauce to come to a light boil, stirring frequently. (This should only take a few minutes).
   

6. Lastly, add the Parmesan Cheese (skip this step to stay dairy free). Stir to combine until cheese is fully melted and integrated into the sauce. Serve over a bed of pasta and enjoy!

Note 3: If the sauce becomes too thick, add 1/4 cup of additional Broth, or more, until the sauce reaches your desired density.

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Nutritional Data (with Soy Milk, Coconut Oil, and Parmesan Cheese)

Yield: About 4 Cups

Servings: 8

Serving Size: 1/2 cup

Calories: 260 | Protein: 7| Carbs: 5 | Fiber: 1 | Fats: 22

Nutritional Data (with Soy Milk, Coconut Oil, and Without Parmesan Cheese)

Yield: About 4 Cups

Servings: 8

Serving Size: 1/2 cup

Calories: 245 | Protein: 6| Carbs: 5 | Fiber: 1 | Fats: 21

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This recipe is derived from "Dairy Free Alfredo Sauce" by SimplyWhisked. Steps were rewritten for altered flavor, parmesan cheese was added to the recipe, and measurements were doubled for a more satisfactory yield size.