Dairy-Free Cashew Alfredo Sauce

• nutrition focus

  What does this food offer in terms of nutrients and physical nourishment?

  Protein (cashews)

  Carbohydrates (suggested: pair with pasta, veggies)

  Fat (olive oil, cashews)

  Fiber (cashews; suggested: pair with pasta, veggies)

  Other (cashews are a good source of minerals like selenium, iron, and zinc)

• satisfaction factor

  What does this food offer in terms of mental satisfaction through flavor, texture, and experience?

  Creamy

  Smooth

  Nutty

  Savory

  Light

  Sweet

  Acidic

Growing up, Chicken Alfredo was one of my favorite comfort meals. I can’t think of anything I enjoyed more than the creamy, peppery, tangy blend of parmesan cheese, herbs, and heavy cream. Admittedly, cream-based sauces aren’t really in my cooking repertoire and with the weather reaching the high 80’s last week, I also didn’t want to put a lot of time into cooking such a heavy dish.

In this recipe, soaked cashews blend with a handful of other ingredients including lemon juice, parsley, and garlic to create a rich, satisfying sauce that feels just a little bit lighter than the original. The addition of lemon juice mimics the sharp tang from parmesan cheese perfectly. While this recipe requires just a little bit of prep ahead of time (presoaking cashews overnight), it will be worth the effort!

Cashews are also great sources of plant based protein, heart healthy fats, and the minerals copper, zinc, and magnesium!

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Servings: 4

Prep time: 5 minutes

Cook time: 15 minutes

Total time: 20 minutes (plus 2 minutes the night before)

Ingredients:

2 cups unsalted cashews

1 cup water (plus water for soaking)

Juice of 1 small lemon

1/4 cup fresh flat leaf parsley

1/2 tsp garlic powder

2 tbsp olive oil

Salt and pepper, to taste

Directions:

1. Night before prep: In a large bowl or jar, cover the cashews in water, cover the bowl or jar, and soak overnight in the refrigerator.

2. Drain and rinse the cashews. Add to blender with the remaining ingredients and blend on high until sauce is creamy and an even texture. Note: If the sauce is too thick, add 1 tbsp of water at a time until it’s thin enough to coat pasta. If it’s too thick, it’ll act like paste and harden.

3. Add cashew sauce to a small saucepan over medium low heat until heated through.

4. Serve over pasta, on chicken, or cooled as a creamy dip for your favorite veggies!

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