Mushroom Cream Sauce

Dairy-Free, Gluten-Free, Oil-Free

This is a great alternative to a standard creamy mushroom sauce that would use dairy products. We like to use plant-based alternatives instead dairy because of the inflammatory problems associated with dairy, check out our blog The 4 Reasons You Should Stop Eating All That Dairy here to learn more!

This sauce is great on top of veggie noodles, or as a dip for vegetables!

Ingredients:

– 1 small red onion (chopped)

– 1 container mushrooms

– 3 cloves garlic (chopped)

– 2 cups cauliflower

– 1/2 cup cashews

– 1 cup almond milk (try our homemade almond milk recipe here)

Directions:

– Heat a saucepan on medium with about 1/2 cup low sodium vegetable broth (enough to lightly cover the bottom of the pan).

– Add onions, mushroom, and garlic and cook for about 5-10 minutes, stirring frequently. Add more vegetable broth as needed to keep the bottom of the pan from sticking.

– Blend cauliflower, cashews, and almond milk in a food processor or blender.

– Once cooked, add onions, mushrooms, and garlic to the blender or food processor and blend to desired texture. 

Helpful tip: If you boil zucchini and squash noodles for a few minutes before serving it gives them a softer texture!

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Green Bean Casserole Made 2 Ways

This green bean casserole is the perfect holiday or party dish!  It can be made just as a green bean casserole, or poured on top of sweet potatoes and baked.  

Ingredients (for casserole):

– 6 sweet potatoes (optional)

– 1/2 cup low sodium vegetable broth

– 2 cups green beans (cut)

– 1 can coconut milk

– 2 cloves garlic

– 1 bunch of kale (removed from the stem)

– 1/2 tsp. of rosemary, thyme, oregano, and paprika

Directions:

*If you are going to make the green bean & sweet potato casserole start here:  Place sweet potatoes in and bake at 350F degrees for 45 Mins.  You could also peel the skin off of the sweet potatoes and slice them into 1/2 inch slices and stack them in the dish.

– Add 1/2 cup vegetable broth to a sauce pan and heat on low/medium

– Add 2 cups of green beans, coconut milk, and garlic, cook down until it begins to thicken then add kale

– Add rosemary, thyme, paprika, a oregano and cook for another 5-10 minutes

* For the sweet potatoes, once they are done cooking slice them down the middle and add the green bean casserole mixture on top of the sweet potatoes and bake in the oven for 5-10 minutes at 350F.  If you pre-sliced the sweet potatoes you can just add the green bean casserole mix on top. 

Ingredients (for crunchy casserole topping)

– 2 tbsp. vegetable broth 

– 1 cup sliced raw almond

– 1 cup whole raw pumpkin seeds

– 1-2 tbsp. nutritional yeast

Directions

Add vegetable broth into a sauce pan and warm on low-medium.   Add sliced almond, pumpkin seeds, and nutritional yeast, roast in pan until slightly browned. 

The post Green Bean Casserole appeared first on Wellness Training Institute.

Creamy Garlic Herb Sauce

This creamy garlic herb sauce makes a perfect dip for vegetables, it is great mixed in with sautéed mushrooms,  and can be used as a sauce for Veggie Noodles

Ingredients:

– 1 yellow onion (chopped)

– 4 cloves garlic (chopped, after cutting garlic let sit for 10 minutes to preserve the allicin, which is strongly anti-inflammatory). 

– 2 cups vegetable broth (low-sodium) 1 cup is for sautéing and 1 is for blending.

– 1/2 cup nutritional yeast

– 1/2 cup cashews (soaked 6-8 hours or overnight)

– 1/2 tsp. oregano, thyme, rosemary, paprika

 – 1/2 lemon, juiced

Directions:

– Sauté chopped onions in 1 cup vegetable broth for 5 minutes, then add garlic.    Cook for another 10 minutes, or until onions are translucent.

– Add the onions and garlic to a  blender or food processor, and add 1 cup vegetable broth, nutritional yeast, lemon, cashews, and herbs. 

– Blend to desired texture, to get a creamier texture continue to blend.

– Blend to desired texture, to get a creamier texture continue to blend.

Want more great nutritional goodness? Sure you do!  Download our free step-by-step guide to getting healthy… and staying that way! Click here to grab your copy of The 7 Habits of Highly Healthful People NOW

This sauce is delicious on spiralized veggie noodles!

The post Creamy Garlic Herb Sauce … with Zoodles! appeared first on Wellness Training Institute.

Nicole’s Cheese Sauce

Nicole’s Cheese Sauce is a staple for us here at WTI!  It is great for dipping veggies, mixing into a stir-fry, using as a sauce for veggie noodles, or just about anything else.  The best part about this recipe is that it is super easy!

Ingredients:

– 1/2 cup vegetable broth

– 3/4 cup cashews (soaked for 6-8 hours or overnight)

– 2 garlic cloves

– 1/2 cup nutritional yeast

– 1 tsp. dijon mustard

– 1/2 lemon (squeezed)

Blend in a food processor to desired texture & enjoy!

Want more great nutritional goodness? Sure you do!  Download our free step-by-step guide to getting healthy… and staying that way! Click here to grab your copy of The 7 Habits of Highly Healthful People NOW

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