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Cashew Cream Alfredo Pasta with Shitake Bacon
This sauce uses creamy, sweet cashews to create a rich sauce that provides tremendous flavor with a dose of good fats and minerals. The sauce is delicious on its own, but the roasted shitake mushrooms add a pop of flavor that should not be missed!
This sauce uses creamy, sweet cashews to create a rich sauce that provides tremendous flavor with a dose of good fats and minerals. The sauce is delicious on its own, but the roasted shitake mushrooms add a pop of flavor that should not be missed!
Cashew Cream Alfredo Pasta with Shiitake Bacon
Author: Adapted from a recipe by fellow Natural Gourmet Institute graduate, Chloe Coscarelli
Makes approximately 2 cups sauce
Time: 30 minutes plus cashew soaking time
Ingredients:
1 lb of your favorite pasta*
2-3 Tbsp olive oil
1 4-oz package shiitake mushrooms
1 cup raw cashews, soaked**
1 large onion, large dice
3 cloves garlic, large dice
1 cup hot water
1 tsp salt
1 - 1½ Tbsp fresh lemon juice
1 - 1½ tsp miso (optional)
Salt and pepper to taste
Directions:
Place your cashews in a bowl of filtered water and let sit for 6+ hours. Drain and rinse before use.
Prepare the Shitake: Pre-heat the oven to 400 degrees. Remove the stems from the mushrooms and set them aside for another use. Cut the remaining caps into ¼ inch strips. Toss the strips with 1-2 Tbsp of olive oil and season with salt and pepper. Place the mushrooms on a parchment lined baking sheet and roast for 15-20 minutes or until the mushrooms are browned and crisp. Stir once during baking.
While the mushrooms are baking, cook the pasta according to the package instructions and prepare the pasta sauce.
Prepare the Alfredo: Heat a sauté pan over medium high heat. Sauté the onions and garlic with 1 Tbsp of olive oil until they start to soften and become transparent, about 5-7 minutes.
In a blender, combine the sautéed onions and garlic along with the cashews, hot water, lemon juice, miso and seasoning. Run the blender on high until the mixture is smooth. Adjust the flavor by adding additional lemon juice, miso or salt and pepper as desired.
Toss the pasta and sauce in a pasta bowl and garnish with the mushrooms. Serve. while hot.
* I prefer chickpea pasta for added protein and fiber in the meal.
** If you forget to soak the cashews you can pour boiling water over the nuts and let them sit for as long as you have.
Nutrients per ¼ cup sauce: Calories 132; Fat 11g; Carbohydrates 7g; Fiber 1g; Protein 3g
10 Tips for Starting a Plant-Based Diet
Have you made a resolution to make changes for a healthier 2020? I know many people kickstarted the year with a "cleanse" or a specific or restrictive diet. However, a healthier year usually takes a longer-term approach. I recommend setting goals that move your eating in the right direction in realistic and sustainable ways. My one size fits all advice is to simply eat more plants. Whether you are interested in a vegetarian or plant-based diet or simply adding more vegetables to your diet these strategies may be helpful.
Have you made a resolution to make changes for a healthier 2020? I know many people kickstarted the year with a "cleanse" or a specific or restrictive diet. However, a healthier year usually takes a longer-term approach. I recommend setting goals that move your eating in the right direction in realistic and sustainable ways. My one size fits all advice is to simply eat more plants. Whether you are interested in a vegetarian or plant-based diet or simply adding more vegetables to your diet these strategies may be helpful.
Build every meal around a star vegetable, instead of a meat or carbohydrate. How about a roasted cauliflower, veggie tagine or meaty grilled portobella mushroom with romesco sauce?
Embrace the 4S's. Soups, salads, smoothies and stir fries are great ways to add more veggies to our meals.
Use the flavor and health benefits of herbs and spices to transform meals from bland to exciting. This Moroccan lentil soup is deliciously spiced with anti-inflammatory turmeric, ginger and cinnamon.
Use different cooking techniques to bring out different flavors—for example, roasting a vegetable can bring out sweetness; grilling a vegetable can bring out the smokiness. Check out this roasting guide for perfect veggies every time.
Use a variety of textures—build an interesting and satisfying meal by layering different textures, such as crunchy nuts and seeds, chewy shiitake bacon, or silky smooth cashew cream.
Add sauce- Pesto, romesco and salsa verde are some of my favorites. They are a great way to add flavor and a few more veggies to your plate.
Make cashew cream— many people miss the creaminess associated with dairy products when they transition to a dairy-free or plant-based diet. Raw cashews, soaked and then puréed, make a great substitute for cream. Add a splash of lemon juice and a pinch of salt for a sour cream like flavor.
Caramelize or pickle onions—these make an excellent flavor addition to almost any food and keep well in the fridge for a quick way to elevate a meal.
Embrace fermented foods. Sauerkraut, coconut yogurt, kimchee and miso are few of the probiotic rich foods that are easily found in most groceries. They add a punch of flavor while benefiting your gut health.
Make your food beautiful— Embrace the wide variety of colorful fruits and veggies available at the grocery. We also eat with our eyes, so paying attention to presentation makes your food more satisfying. Fruits and vegetables are naturally beautiful.
Here’s to healthy year. Cheers!