food, cooking, pasta, sauce

Creamy sauce – hold the cream

Sometimes we just can’t help our cravings for those lardy creamy sauce dishes—like pasta Alfredo. Unfortunately, eating them has always made me violently ill and bloated so over the years I’ve had to come up with my own creative ways. Normally I’d use organic tofu or cashew to make a creamy sauce for pasta dishes, but recently I’ve taken to adding more beans in my recipes.

Use cooked white beans, or white beans from a BPA-Free can to replace recipes that call for creamy sauces. Mix half a can or roughly 3/4 cups of white beans in a high-speed blender. Add some lemon juice, a clove or two of garlic, a tablespoon of good oil (olive, hemp and walnut are my staple oils) and whatever spices you’re in the mood for (try a dash of cumin and a pinch of cayenne), some salt and pepper (u can easily omit the salt in this)  and you basically have a quick tasty sauce you can toss into your pasta meals or pour over your veggies. If you’re not a vegan, you can add 3 or 4 heaped tablespoons of 2% or full-fat greek yogurt (don’t use fat-free!)

White beans like great northern beans are low in fat, high in protein, minerals and B vitamins.

You can read more healthy eating tips from Lizzie on her facebook page

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