Plant Based “Alfredo” Sauce

(**Allergy information*** dairy free/vegetarian/vegan)

I love making recipes that are full of nutrients. A lot of people get lost in the misconception of counting calories or macros that they do not focus on eating nutrient dense meals and snacks.

I used to be like that too. I did not eat to fuel my body to function at it’s full potential, I ate just because that’s what we are supposed to do to live.

Now, I look at food so differently. Call my crazy but when I look at kimchi now I see the high amount of good bacteria going into my gut and destroying everything bad and I see the crazy health benefits. I understand some of you are like “yeah but you are a dietitian you went to school for 6 years for this” and yes you are correct I am lucky to have the knowledge I have that I used to think was so dumb and pointless.

The amount of people I have met while working clinical hours in the hospital who saved themselves with diet changes and by diet I do not mean restricting!! By diet I mean lifestyle changes, CHOOSING a more nutrient dense life to help your body live a long healthy life.

Time for the recipe! I promise you guys that this sauce tastes like Alfredo


-8ounces of unsalted cashews

-1/2 onion diced

-1 tbsp minced garlic

-1 tsp chili pepper

-1 tbsp olive oil

-Salt & pepper (use as much as your preference, some like things more salty than others)

-Banza chickpea pasta (optional- you can use whatever pasta I just love this kind and it adds extra nutrients!)


  1. Boil about 3 cups of water
  2. Once boiled, pour over cashews and cover completely (let soak for 30 minutes)
  3. While the cashews are being soaked, get a sauce pan out and put the olive oil, onions, garlic and seasoning in the pan and sauté until onions are translucent and well done
  4. Once the cashews are done soaking add the cashews + 1 cup of the water the cashews were soaking in to the blender then add the ingredients from the sauce pan as well. Blend together. ***if too thick add more of the water from the cashews soak***
  5. When everything is blended taste it and decide if you need more salt/pepper/ or seasoning of choice. I normally add a little bit more salt and pepper!
  6. Pour some of the sauce over your pasta of choice and enjoy! (this recipe makes about 15 servings of “Alfredo” sauce)
  7. ENJOY!

As always, if you have any questions or recommendations you are always welcome to email me!

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