Category Archives: Sauces

Pasta Primavera

Another family favourite.  Creamy but low fat sauce with garlic and lemon poured over wholegrain pasta and your favourite springtime vegetables.  Top with toasted pine nuts and / or a parmesan type topping.  Try grinding almonds with some nutritional yeast, salt, and lemon zest for a delicious sprinkle.

Pasta primavera

Pasta Primavera
Prep time
Cook time
Total time
Creamy sauce with spring green vegetables over wholegrain pasta
Recipe type: Pasta
Cuisine: Italian
Serves: 4
  • 300g wholewheat pasta shells/penne
  • 30g raw cashews, soaked
  • 100-200ml Soy Milk
  • 1 tsp lemon zest
  • 1 clove garlic
  • Slice of onion
  • Salt & pepper
  • Green vegetables of choice:
  • asparagus, broccoli / broccolini, peas, snow peas, etc
  • Bunch of basil, leaves torn
  • Toasted pine nuts, for garnish - optional
  1. Put pasta on to boil.
  2. Meanwhile, in a high speed blender blend cashews, soy milk, lemon zest, garlic, onion until smooth and creamy. Amount of milk will depend on how thick you want it and how much it’s sucked up by the pasta, you can always add more milk to the pasta once you combine it.
  3. Put the vegetables on to steam .
  4. Taste cashew cream and adjust seasoning/flavourings as desired: more lemon / garlic or onion/salt pepper.
  5. Once pasta is and vegetables are ready, drain and return to pan over a very low light, add the cashew cream, vegetables (once ready) basil and pine nuts.
  6. Serve!

Creamy White Sauce

Creamy White Sauce
Prep time
Cook time
Total time
Recipe type: Sauce
Serves: 6
  • 1 large / 2 small leeks, well washed, finely sliced
  • ½ cup water
  • ½ cup raw cashews, soaked
  • 1 T Dijonnaise
  • 1 T Nutritional yeast
  • 1 t tahini
  • 1 t agave
  • 1 T lemon juice
  • 2 t cornflour
  1. Sweat the leeks in a small saucepan with the lid on, over a low light until they are very tender.
  2. Add all the other ingredients apart from cornflour and blend with stick blender or in food processor / blender.
  3. Pour back into the saucepan if necessary, and heat through. Mix the cornflour with 2 T water in a small bowl, then mix into the sauce, stirring continuously until it thickens – about 5 minutes.