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Creamy Italian Pasta Sauce

Healthy Vegan Creamy Italian Pasta Sauce

Vegan Creamy Italian ‘Chicken’ Pasta using my Chicken-Free Strips from The Alternative Meat Company. What a great plant based alternative to real meat, and especially good for those just starting out as a vegan, or who have families who may still eat meat, but may try something different.

If only you could taste through the screen!

Obviously, if you don't live in Australia, and can't access this product, then there are always alternatives, and the sauce is amazing as is. Even just increasing the mushrooms would be a tasty substitute for this sauce. So for the recipe below I have just written about the basic sauce. Feel free to add your protein or extra veggies of choice, based on what is available to you.

Most of you know I’m a huge Italian fan, but many dishes are full of egg and cream. Not this one my friend. Even before I changed to vegan food, creamy Italian dishes always upset my stomach and made me feel bloated and yucky after eating them. They were also a dieters nightmare. So for many years I avoided them for a variety of reasons, and stuck to tomato based alternatives.

But everyone needs variety, and a creamy sauce from time to time. I’ve used dairy free yoghurt, stock and nutritional yeast to make a delicious sauce which is much lower in calories and fats than it’s traditional alternative – but with ALL the flavour. I used thyme-based herbs to marry perfectly with the Lemon & Thyme strips, along with Kalamata olives, semi-dried oil free tomatoes, mushrooms and spinach. The most delicious and flavoursome sauce to ladle over your favourite pasta - I used mung bean and edamame. I seriously love this pasta as it's just made from what the name says. No added garbage, and it tastes really similar in consistency to real pasta. How they do it I'll never know.

If you want a different Sauce option again, that is creamy low in calories, check out my vegan Alfredo recipe, which is based on cauliflower.

If you have a family like mine who follow a mainly Flexitarian diet, and who are testing out meat-free days (mainly because I do the cooking, haha). Then make sure you make this one for them. My family are amazed with the delicious combos I come up with. And boy, did they love this one! Like they expected it to be awful? Seriously, it just goes to show, that it’s time to make a change for the better. For the world, and for our bodies. As there’s so much delicious vegan food out there to be made and enjoyed.

I hope you give this one a try,

Jo xx


Vegan Creamy Italian Pasta Sauce

(Serves 1-2)

1 tsp coconut oil

1 cup vegan ‘chicken’ stock or vegetable stock (divided) (Massel brand)

½ cup dairy free yoghurt (Kingland)

1 clove garlic crushed or 1 tsp crushed jarred garlic

1 tsp mixed herbs (Masterfoods)

1 Tbsp nutritional yeast flakes

¼ cup semi dried tomatoes oil-free

¼ cup pitted Kalamata olives (optional)

½ cup button mushrooms sliced

1 handful baby spinach leaves chopped

100g pasta of choice. Cooked as per packet directions (I used Explore Asian)

In a frypan over medium heat, melt the oil, and add the garlic. Stir for a minute.

Add ½ the stock, the yoghurt, the herbs and the nutritional yeast flakes.

Stir for a minute

Add the tomatoes, olives and mushrooms, and allow to simmer, stirring for 5 minutes, adding the remainder of the stock as required to your desired consistency.

In the last minute add the chopped spinach, and stir through for a minute until wilted.

Serve immediately over the cooked pasta

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