Characteristics

This delicious, rich and creamy sauce can easily become a staple addition for a variety of your favorite dishes. Its incredible versatility complements all dishes, including pastas, veggies, beans, and mushrooms. You can use it as a sauce, a spread, or a dip. It truly lives up to its all-purpose name, as you can modify it in a variety of ways that will provide a unique flavor and usage experience. It can be gentle and mild to appeal to young children and it can be strong and flavorful to appeal to teens and adults. It provides a rich assortment of wholesome nutrients, especially healthy fats and protein, as well as vitamins, minerals, antioxidants, and phytonutrients.

TYPE: Sauce, Dip, Spread
PREP TIME: < 5 mins
SERVINGS: makes about 1/2 to 1 cup

Uses:

  • pasta dishes (i.e. vegan Alfredo or “mac and cheese”)
  • veggie burgers (use as a dip, or spread, or vegan mayo)
  • dip for raw vegetables and/or crackers
  • spread for wholesome wraps or sandwiches or raw pizzas
  • creamy topping for steamed vegetables (i.e. broccoli, cauliflower, string beans, etc.)
  • creamy curry sauce for Asian rice/veggie/tofu/tempeh dishes
  • sauce for any meal

Characteristics:

  • 100% Plant-based (Vegan)
  • Raw
  • Gluten-free
  • Wheat-free
  • Grain-free
  • Soy-free
  • Corn-free
  • Peanut-free
  • Oil-free
  • Refined Sugar-free

Goodies Needed

INGREDIENTS:

  • 1/2 cup raw cashews (organic)
  • 1 lemon, juice squeezed (organic)
  • 1 - 2 cloves garlic (organic)
  • 1/4 tsp unrefined sea salt or Himalayan salt
  • 1/4 to 1/2 cup of water (depending on desired consistency)

Possible variations:

  • For a ginger version, add a small chunk of fresh ginger or some dry ginger powder

  • For a cheesy version, add 2 TBSP non-gmo nutritional yeast

  • For a spicy version, add 1/4 tsp ground cayenne pepper or a small piece of a spicy fresh pepper

  • For a full-flavored deluxe version, add all of the above three together

  • For an herbed version, add 1/2 to 1 tsp (or more) of your favorite fresh or dried herbs

  • For a curried version, add 1/2 to 1 tsp organic curry powder

  • Other possible flavor additions: cumin, black pepper, mustard powder, etc.

TOOLS:

  • High Powered Blender (ex: Vitamix or NutriBullet)
  • Cutting Board
  • Spatula
  • Lemon reamer or similar juice extractor (optional)

Preparation Steps

  1. You can pre-soak your cashews for 1 to 4 hours prior to making this sauce for an increased creaminess factor, or simply use them dry as is.
  2. Place all of the desired ingredients into a high-powered blender and mix until a smooth, creamy consistency is achieved. (A crumbly or more textured consistency may also be desired, if using this as a spread.)
  3. With the help of a spatula, remove all of the sauce from the blender, either directly into your meal or into a dish, either for storage or dipping purposes. Enjoy.

Tips:

  • It is essential to use raw cashews for this sauce, not roasted cashews. Raw cashews will provide a different flavor experience and optimal health and nutrition benefits.
  • The amount of water you use will depend on your intentions for the sauce. Less water is better for a thick sauce, dip, or a spread; more water is better for a thin or runny sauce. (i.e. thick sauce is better for pasta dishes, thin sauce is better for rice dishes.)
  • If your sauce becomes too runny, add some cashews and re-blend. If your sauce becomes too thick, add some water and re-blend. Adjust spice amounts as necessary.
  • The quantities provided here are for a fresh serving of sauce for roughly 2 people. You can make larger quantities and refrigerate the sauce for up to a week. Note: if you have not pre-soaked your cashews, the sauce may thicken if standing for a day or more. You can add a little bit of water to thin out as needed.

Meal Nutritional Benefits

Cashews

  • provide healthy fats, protein, some carbohydrates, and fiber
  • provide phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin K and some of the B vitamins
  • provide minerals, especially potassium, phosphorus, magnesium, calcium, iron, zinc, and selenium
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases

Lemons

  • provide alkalizing, cleansing, detoxifying, anti-inflammatory, and anti-microbial benefits
  • provide lots of phytonutrients and antioxidants
  • provide some vitamins and minerals, most specifically vitamin C
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, cholesterol levels, and liver function
  • protect against cardiovascular disease, cancer, diabetes, infections, and other diseases

Nutritional Yeast

  • great source of highly-digestible protein and nutrients
  • provide vitamins, especially B vitamins, including vitamin B12
  • provide minerals, especially molybdenum, iron, selenium, zinc, phosphorus and manganese
  • supports optimal health, weight, healing, and prevention
  • for more info, see the nutritional yeast overview on Best Natural Foods
  • Tips: Choose a reputable brand of nutritional yeast, as vitamin and mineral amounts will vary widely and some can contain GMO contamination. Note, not all brands contain vitamin B12, so choose a dependable source. Sari Nutritional Yeast is all-natural and non-fortified.

Garlic

  • provides anti-inflammatory, antibacterial, and antiviral properties
  • provides lots of phytonutrients and antioxidants
  • provides vitamins, especially vitamin C and some B vitamins
  • provides minerals, especially manganese, selenium, calcium, phosphorus, and copper
  • supports optimal health, weight, healing, and prevention
  • supports the immune system and iron metabolism
  • protects against cancer, cardiovascular disease, and diabetes type 2
  • supports healthy blood pressure, blood sugar, and cholesterol levels

Ginger

  • provides anti-inflammatory, antibacterial, and antiviral properties
  • provides lots of phytonutrients and antioxidants
  • provides vitamins, specifically vitamin C, choline, and folate
  • provides minerals, especially potassium, magnesium, phosphorus, and calcium
  • supports optimal health, weight, healing, and prevention
  • supports digestive health; helps with nausea, vomiting, bloating, and gas
  • supports immune health and protects against infections
  • protects against cancer, cardiovascular disease, and diabetes type 2
  • supports healthy blood pressure, blood sugar, and cholesterol levels

Cayenne Chili Pepper

  • not a significant source of calories or macronutrients
  • provide lots of phytonutrients, antioxidants, anti-inflammatory, antimicrobial, and analgesic properties
  • provides vitamins, especially rich in vitamin A, C, K, and some B vitamins, including folate
  • provides minerals, especially potassium, phosphorus, magnesium, and calcium
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, infections, and other diseases

Black Pepper

  • not a significant source of calories or macronutrients (carbs, fats, protein)
  • provides phytonutrients and antioxidants
  • provides anti-inflammatory, antibacterial, and antiviral properties
  • provides vitamins, including vitamin A, C, and K
  • provides minerals, including potassium, calcium, magnesium, phosphorus, and iron
  • supports optimal health, weight, healing, and prevention
  • supports digestive health; helps prevent bloating and gas
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, and other diseases

Cumin

  • not a significant source of calories or macronutrients
  • provides phytonutrients, antioxidants, anti-inflammatory, and antimicrobial benefits
  • provides vitamins, including vitamin A, C, and some B vitamins
  • provides minerals, especially potassium, calcium, phosphorus, magnesium, and iron
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, infections, and other diseases