Fettuccine alfredo that’s delicious AND healthy

Tonight we had a dinner guest, so I figured we should take it up a notch or two past “order pizza.”  I needed something that would be pretty quick, feed five, and also incorporate vegetables.

I decided to make fettuccine with cashew alfredo sauce.  I used to love alfredo sauce as an omnivore, and as a vegetarian. It was the only dish I would order at restaurants, and I was preoccupied with trying to replicate it at home.  I used to spend hours whisking away, trying to create an alfredo sauce that matched how I imagined it should be, using butter, parmesan, and heavy cream. Everything I made came up short.

If only I’d known sooner that it is as easy as using raw cashews!  Soaked raw cashews make it super easy, and the result is a smooth, rich, flavourful alfredo sauce that also happens to be pretty darn healthy!


Here’s the recipe that I followed/created for tonight’s dinner:

Cashew alfredo with veggies
(Serves 6)

Cashew alfredo sauce

  • 1 cup cashews, soaked for at least one hour
  • 1/4 cup white miso
  • Half cup nutritional yeast
  • 1 tsp garlic powder
  • 1/2 tsp paprika
  • 1/2 tsp turmeric (optional)
  • about two cups water
  1. Blend all of the above in the best blender you have, until smooth.
  2. Chop up whatever veggies you want. I used zucchini, red pepper, onion and kale. I also used two Gusta sausages that I happened to have on hand.
  3. Bring a big cauldron of water to boil, and cook the pasta of your choice.  A pound or a pound and a half is about right (454-600 grams). Gluten free if that’s what you want, but be aware that it won’t re-heat well.
  4. Sauté the veggies in coconut oil until tender.
  5. Once the pasta is cooked, drain and rinse. Turn burner to the lowest heat. Then return the pasta to the cauldron, and stir in the sauce.
  6. Either stir in the cooked vegetables, or put the veggies on top of the piles of alfredo drenched noodles that are now plated.
  7. Enjoy!

On another note, the next Eat Your Veggies Institute workshop, Super Snacking, is coming up on June 1. There’s early bird pricing until May 15.   Naturally Véro’s Véronique Daoust will show the ins and outs for healthy snacking, just in time for summer!  On the (vegan and gluten-free) menu:

  • Pina Colada Smoothie
  • Hidden Greens Chocolate Protein Smoothie
  • Coconut Lemon Bliss Balls
  • Vanilla Chia Pudding

Register here!


Pamela Tourigny is an Ottawa-based expert on the topics of veganism and vegan advocacy, sustainability, and ethical consumerism.  She also consults with  business clients with their marketing, communications and public relations needs, and with restaurants on adapting their menus to introduce plant-based options.  Sign up to receive her monthly e-newsletter here.


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