This is a filling, high energy meal for those who lead active lifestyles and want the goodness of a fully plant-based meal. It can also be enjoyed in smaller portions by anyone who enjoys pasta in a healthier form, and as a side to their favorite vegetable dish or salad. It provides healthy carbohydrates, fats and protein, as well as numerous micronutrients. It is naturally low in sodium, high in fiber and cholesterol free. The creamy and rich in flavor “cheese-like” sauce can be a hit with the whole family.
TYPE: Lunch, Dinner
PREP TIME: < 15 mins
SERVINGS: not set, make according to personal needs
- Gluten-free (if substitute for brown rice pasta)
- Refined Sugar-free
- Whole Rye Pasta (organic) OR Brown Rice Pasta (organic)
- Green Onion (organic)
- Sesame Seeds (organic)
Cheese-like Sauce (for about 4 servings):
- 1/2 - 3/4 cup of Cashews (organic, raw)
- 4 Tbsp of Nutritional Yeast
- Juice of 1 Lemon (organic)
- 1/4 - 1/2 cup of Water (filtered, natural spring)
- 1/4 tsp Unrefined Sea Salt
- Dash of Black Pepper (organic)
- Dash of Cayenne Pepper (organic)
- Pot, medium or large
- High Powered Blender (ex: Vitamix or NutriBullet)
- Cutting Board
- Strainer or Colander (optional)
- Cook the pasta according to the directions on the package, typically 7 to 10 minutes in boiling water.
- While the pasta is cooking, prepare the cheese-like sauce. Place all of the sauce ingredients into your blender, and blend until smooth and runny enough to be poured over your pasta. Add more water as needed to thin out to your liking.
- Wash and chop up the green onions (can be substituted for your favorite fresh herb).
- Once the pasta cooks, drain the water, and rinse the pasta with water to prevent it from sticking together.
- Place a serving of the cooked pasta on meal plate(s), drizzle with the cheese sauce, and sprinkle with some of the green onions and sesame seeds. Enjoy.
- The cheese-y sauce will have a perfectly smooth consistency if you have a Vitamix blender or even a NutriBullet. If you have a regular blender, depending on its capability, you may have small chunks of nuts or garlic in your sauce. For best results with a regular blender, powder or grind your nuts first (using a food processor or coffee grinder) and mince your garlic before blending.
- Adjust sauce ingredient quantities to best meet your flavor preferences.
Meal Nutritional Benefits
Whole Rye Pasta:
- good source of (in descending order): manganese, fiber, selenium, tryptophan, phosphorus, magnesium and protein
- helps prevent gallstones, helps promote weight loss, helps lower chances of diabetes type 2, promotes proper elimination
- for more information, visit the rye detailed overview from World’s Healthiest Foods
- has a nutty, slightly sweet, cheese-like flavor
- is rich in protein (a complete protein), fiber, B vitamins, especially B2 (riboflavin), folate and B12 (but it depends on the brand)
- Approx. 2 tablespoons contains: 50 calories, 8 grams of protein, 5 mg of sodium, 5 carbohydrates, 4 grams of fiber and less than 1 gram of fat.
- For more information on nutritional yeast see the Herbal Pharmacist
- contain numerous flavonoids
- good source of (in descending order): chromium, vitamin C, fiber, manganese, molybdenum, vitamin B6, tryptophan, folate, potassium, phosphorus and copper
- helps lower blood sugar, enhances cardiovascular health, lowers high cholesterol, reduces risk of colon cancer when regularly consumed and protects against many other cancers like ovarian cancer
- boosts bone health, has anti-bacterial and anti-inflammatory properties
- for more information, visit the onion detailed overview from World’s Healthiest Foods
- Provide excellent source of vitamin C, and are highly alkalizing
- Contains valuable phytonutrients with antibiotic and antioxidant effects
- Offer protection against rheumatoid arthritis, help fight free radicals and thus reduce cancer risks and promote an overall healthy immune system
- For more information, visit the lemon detailed overview from World’s Healthiest Foods
- good source of (in descending order): copper, magnesium, tryptophan and phosphorus
- Rich in antioxidants and unsaturated fats, especially oleic acid like olive oil
- Promote good cardiovascular health, lower risk of coronary heart disease, promote healthy bone development, reduce risk of colon cancer, promote healthy blood vessels and joints and help prevent gallstones
- Lower risk of weight gain when consumed on a regular basis
- For more information, visit the cashews detailed overview from World’s Healthiest Foods
- good source of (in descending order): copper, manganese, calcium, magnesium, iron, phosphorus, zinc, vitamin B1 and fibre
- have cholesterol lowering effect, work to prevent high blood pressure, protect liver from oxidative damage and increase vitamin E stores in
- for more information, visit the sesame seeds detailed overview from World’s Healthiest Foods
- Good source of: manganese, vitamin K, iron and fiber
- Helps prevent the formation of intestinal gas, increases the absorption of nutrients from foods, and enhances overall good digestive health
- Also contains antibacterial and antioxidant properties
- For more information, visit the black pepper detailed overview from World’s Healthiest Foods
Unrefined Sea Salt:
- Naturally occurring complex of sodium chloride, which includes major minerals such as calcium and magnesium and a complete complement of essential trace minerals
- Alkalizing to maintain proper acid/alkaline body balance
- Has helped to promote optimal health in civilizations for centuries
- Adds a spicy taste to any meal
- good source of (in descending order): vitamin A, vitamin C, manganese, vitamin B6, fiber and vitamin K
- offers pain-reducing effects, cardiovascular benefits, helps prevent stomach ulcers and effectively opens and drains congested nasal passages
- boosts immunity, enhances cardiovascular health, helps regulate weight, fights inflammation and enhances overall health
- for more information, visit the cayenne pepper detailed overview from World’s Healthiest Foods