Category Archives: Sauces/Dressings

Creamy Cheeseless Sauce (nut-free)

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Savory, cheesy, and garlicky, this healthy and creamy cheeseless sauce is unbelievably smooth and satisfying. It is super tasty and cheesy, yet it’s made with whole-food ingredients blended together into a delicious sauce.  Thanks to flavorful and nutrient-dense veggies and spices, this mix of ingredients transforms into a smooth and flavorful sauce that is perfect over noodles, rice, veggies, or even by itself as a soup.

Fortunately, blended sauces couldn’t be any easier.  Simply cook up all your veggies in a pot, season them with herbs and spices of choice, then blend them together into the smoothest and creamiest sauce.  There are endless versions and so many combinations of flavors and textures.  This sauce uses steamed sweet potato as its base, and herbs like garlic and oregano as flavor enhancers.  The thick and hearty texture of the sweet potato is amazing for blending into an incredibly smooth base that can be topped with these savory herbs, which add a deep Italian-herb flavor reminiscent of your favorite cream pastas–without all the heavy dairy products. This nutritious and creamy, cheeseless sauce combines fragrant garlic, turmeric, and oregano with the subtle sweetness and saltiness of the sweet potato for a deeply satisfying sauce.  Pour this sauce over noodles or rice for a comforting meal that is both warm and savory.

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Creamy Cheeseless Sauce
  1. 10 oz. package of cubed sweet potato or 1 medium sweet potato, sliced
  2. 1 cup hot water*
  3. 1/4 tsp. unrefined salt
Herbs & Spices
  1. 1/4 tsp. ground turmeric
  2. 1/4 tsp. basil
  3. 1/4 tsp. oregano
  4. 1/4 tsp. mustard powder
  5. 1 tbsp. tahini or sesame seeds (you can substitute other seeds for this)
  6. 6 shakes or about 1/4 tsp. of black pepper
  7. Optional 1 to 2 tbsp. oil or buttery spread of choice
  1. Steam or boil the sweet potato over boiling water until tender, about 15 minutes if using small cubes of potato. Add the cooked sweet potato along with 1 cup of the hot water into a high-speed blender or food processor. Blend the cooked sweet potato, hot water, and salt on low, gradually increasing the speed up to high-speed and blending on high for about 20 seconds. Add the remaining ingredients into the sauce and blend on low or pulse until just incorporated. Serve fresh over cooked noodles. Garnish with additional herbs, salt & pepper.
  1. *If the amount of water is not enough for the quantity of sweet potato, slowly increase water until the blender can smoothly mix the sweet potato and water together. This depends on the type of blender/processor and amount/size of sweet potato.
Simple Sweets & Treats

Creamy Corn Alfredo Soup

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There is no replacement for a bowl of steaming and comforting soup when the weather starts to cool off–especially soups with a creamy base instead of a liquid broth. The creamy base makes for an extra warming and satisfying bowl of goodness that gets its creaminess from puréed sweet corn, which turned out to be wonderfully smooth and buttery. It is amazing how corn can be transformed into an alfredo-sauce type of consistency with just a spin of the blender or food processor.

This corn alfredo soup also happens to be an extremely easy recipe to make with one main ingredient and a few spices and toppings of choice. There are also several variations of this soup that can be made by adding different ingredients or by using it as a sauce for quinoa, pasta, and rice etc. Stay tuned for future recipes based off of this one. It’s so good you’ll want to incorporate it into every recipe!

Besides being incredibly delicious and easy to make, it is also extremely healthy! Corn in its natural state is a nutritious and complete food that contains vitamins B3 and B6, as well as phosphorous, niacin, pantothenic acid manganese, and phytonutrients. These are vital for digestive and cardiovascular health–corn is an overall great food for maintaining good health. Add in extra medicinal herbs like garlic, ginger, and cilantro and it becomes an even more nutritious and delicious soup.

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Creamy Corn Alfredo Soup
  1. 4 cups frozen or fresh white corn
  2. 1/2 cup leftover cooking water
  3. 1/4 tsp. unrefined salt
  4. 3 cloves minced garlic
  5. 1 tbsp. butter or oil of choice
  6. 1 tbsp. lime or lemon juice
  7. Optional toppings: extra corn, chives, and chili powder
  1. Boil or steam the corn for around ten minutes or until just cooked. Add the corn, hot water, and salt to a food processor or blender and blend on low, then increase the speed up to high until the corn becomes very smooth. Now add the minced garlic to the blender and blend on low. Pour and serve with additional toppings and a dollop of dairy-free butter and a splash of lime juice.
Simple Sweets & Treats

Zucchini Spaghetti with Tomato Cream Sauce

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A perfect fresh pasta dish for summer, this zucchini spaghetti with tomato cream sauce is gluten-free, and raw vegan yet full of flavor and savory spices & herbs. It is light on digestion and will leave you feeling energetic. Vibrant tomatoes, fresh homegrown herbs, and zucchini make all the difference when it comes to the quality of flavor and texture. This raw spaghetti is so fresh it’s packed with living nutrients and is high in vitamins and minerals, which makes it much more nutritionally dense than regular pastas. You can even incorporate these ingredients into regular noodles for a closer match to a true pasta dish paired with this flavorful, fresh sauce.

Zucchini noodles are way too fun to make and to eat, and are filled with minerals like phosphorus, potassium, magnesium, folate, manganese, and copper–the list of nutrients goes on and on. Some of the main health benefits of zucchini are its anti-cancer, anti-inflammitory, and anti-microbial properties as well as being able to greatly improve bone health. It’s amazing how one long green veggie(or fruit/squash?) can do so much for health. Nature knows how to take care of you. (Also, zucchini squash is a super simple plant to grow in a garden or even on the side of a house!)

In order to actually make these fun noodles, you can slice them with a veggie peeler but the best tools for this job are this and this. It’s a life-changing tool ;)

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Spaghetti with Tomato Cream Sauce
  1. 1 spiralized large zucchini, ends cut off
  1. 2 cups cherry tomatoes or 2 large tomatoes
  2. 1/2 of a lime, juiced
  3. 1/2 cup sliced nectarines or mangoes
  4. 1 to 2 cloves of minced garlic
  5. 3 tbsp. sesame seeds or hemp seeds
  6. 6 fresh basil leaves or around 1/4 tsp. dried basil
  7. Optional salt and pepper to taste
  1. First, wash and chop zucchini then spiralize it into noodles. Set aside and prepare the sauce ingredients. Chop the tomatoes and add them to a high-speed blender or food processor and blend along with the lime juice and sliced fruit. Blend on medium to high until smooth. Now add the rest of the sauce ingredients into the blender and blend on low until seasonings are just incorporated into the sauce. Pour over noodles and let them absorb the moisture from the sauce. Serve and enjoy!
Simple Sweets & Treats

Golden Garlic Butter

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This garlic butter is like liquid gold, or melted garlic gold that is flavored with garlic & herbs and seasoned with salt & pepper. These aromatic herbs and mild spices infuse into the softened garlic for an wonderfully fragrant and delicious pot of gold.

It’s so delicious you will want to put it on everything. Slather it, dip it, and drizzle it on bread, pasta, rice, veggies–any excuse to drench everything in garlic butter, right? It’s so delicious yet incredibly simple to make in a matter of minutes with just a few main ingredients plus herbs & spices. 

This savory golden garlic butter also happens to be dairy-free; it is simply a blend of plant oils that contain healthy fats such as omega-3 and 6. It’s a delicious cruelty-free and allergen-free substitute to garlic butter!

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Golden Garlic Butter
  1. 4 TBSP. Earth Balance buttery spread or Smart Balance
  2. 3 garlic cloves, minced
  3. 1/4 tsp. pink Himalayan salt
  4. black pepper to taste
  5. 1/4 cup avocado or olive oil
  6. 2 tsp. dried parsley
  7. 1 tsp. dried oregano
  8. 1 tsp. dried basil
  1. Start by melting the butter in a pan along with minced garlic and melt over low heat until butter is creamy and garlic is translucent, about three minutes. Take pan off of heat and add herbs, salt, pepper, and additional oil. Let it absorb the flavors and enjoy!
Simple Sweets & Treats
For an oil-free version with similar flavors, try Whipped Guacamole for a super creamy and delicious dip, spread, or sauce!

Whipped Guacamole

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The three secrets to an amazing guacamole are ripeness of the avocados, flavor enhancers, and arm power. Nothing beats good old-fashioned arm power for a super creamy, whipped texture. (You can also use a food processor for this, but mashing avos into cream is half the fun!) This whipped guacamole is so incredibly smooth and creamy. Its buttery consistency adds an amazing texture to the Fiesta Taco Bowl. Anything this guac goes on, it coats it in thick and creamy goodness that takes any meal to a whole new level.

Besides the amazing texture, its flavor is garlicky without being overpowering because the creaminess of the avocado softens the spice. The lemon/lime juice and fine-grain salt work well together to bring out the rich flavor and savory quality of the avocados. I just can’t get enough of this guac and put it on just about everything. You must make this and try it on salads, rice, noodles, veggies, chips — it is the perfect topping for so many foods! It’s a dressing, dip, and sauce all in one!

In order for guacamole to have this whipped consistency, the avocados need to be quite soft, but not rotten or mushy. There is a perfect in- between stage of ripeness when the avocado is at its very best. The ripening stages look a lot like this. ;) It takes awhile to get it right. I’m still learning and I’ve been at it awhile! One tip that helps is to remove the little button on the end of the avo where the stem would’ve been attached. If it’s green, this = unripe, grey or brown = overripe, and yellow should be perfectly ripe!

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Whipped Guacamole
  1. 3 ripe avocados
  2. Juice from 1/2 of a lime
  3. 1/4 tsp. granulated unrefined salt
  4. 3 garlic cloves, minced
  5. dash of black pepper
  6. optional: diced spicy pepper and 1/4 cup shredded cilantro
  1. Halve the avocados and remove each pit, then transfer to a bowl. Add the salt and lime juice and mash with a fork and a spoon. Add the remaining ingredients and mash thoroughly until the guacamole becomes very smooth with no chunks remaining. Enjoy this fantastic whipped guacamole!
Simple Sweets & Treats

Sweet Corn Alfredo Sauce

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I didn’t know it was possible to transform corn into a smooth and luxuriously creamy sauce, but with an efficient blender or food processor and white sweet-corn, it can be done! It amazes me that it can create a thick buttery sauce that is delicious as a pasta sauce, dressing, soup or a dip that goes with so many foods such as noodles, steamed veggies, salads, and chips. Corn adds such a sweet yet salty taste with a thick and creamy texture.
This is an incredibly simple and healthy plant-based recipe that is free of the most common allergens and processed ingredients.

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Sweet Corn Alfredo Sauce
  1. 4 cups frozen white sweet corn
  2. 1/2 cup hot water or broth
  3. 2 cloves minced garlic
  4. optional 2 tbsp. buttery spread such as earth balance
  5. unrefined salt
  6. pepper
  7. optional basil and parsley
  1. Boil or steam frozen corn until tender, about 10 minutes after water boils. While corn cooks, prepare other ingredients. When corn is done, add it along with the water/broth into a high speed blender or food processor and blend on low, then on high until the corn becomes a mixture that is very smooth and creamy. Now add the additional ingredients and blend until just mixed. Serve and enjoy!
Simple Sweets & Treats

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Italian Herb Infused Tomato Sauce



This classic tomato sauce is infused with savory Italian herbs and lightly sauteed garlic.  The richness and saltiness of the tomatoes creates an amazing sauce that goes well on so many foods–not just pasta! It is delicious coated over noodles/rice and tender veggies.  While this tomato sauce is made from scratch, it happens to be quite simple to make.  You can use any variety of fresh or canned tomatoes.  Just imagine how amazing this sauce will be made with fresh and juicy summer tomatoes that are bursting with flavor from the glorious summer rays.&7nbsp; But even with simple canned tomatoes, this sauce tastes delicious.  Prepare and chop your ingredients from the recipe below, grab a pan, and start making this easy sauce that comes together in minutes!

Garlic-Herb Tomato Sauce
  1. 2 to 3 cloves minced garlic
  2. 1 tbsp. coconut or olive oil
  3. 1/2 cup tomato paste
  4. 3 chopped tomatoes
  5. 1/4 cup water
  6. 2 tbsp. organic sugar
  7. 1/2 tsp. of dried: basil, oregano and parsley
  8. or 1/4 cup fresh herbs for each if using fresh herbs
  9. Italian seasoning spice mixture
  10. a pinch of rosemary
  11. lots of salt and pepper to taste
  1. First, prepare and chop ingredients; set aside. Sautée minced garlic in oil until garlic is soft and golden, add in chopped fresh herbs or dried herbs or a mixture of both and coat in the sautéed garlic. Add in the rest of the ingredients and mix. Simmer on low for a few minutes or until warm, and fragrant.
Simple Sweets & Treats

Golden Spiced Tomato Rice with Pea Cream

Full of tender vegetables and whole-food carbohydrates, this dish is rich in iron, protein, vitamins and minerals.  After all the ingredietns are prepped and the pea cream is blended, they combine together in a skillet and meld with several warm and flavorful spices.
To save time when making dishes with lots of herbs and spices, I usually combine all the spices/herbs together in a cup before they’re needed so that they can quickly be dumped into the dish at the right times.  Many have probably already discovered this time-saving tip, but it’s worth reiterating because it really helps the cooking process go smoothly instead of burning ingredients while you are running back to the cupboard to get yet another spice–I’ve been there many times.

Golden Spiced Tomato Rice with Pea Cream
Pea Cream
  1. 4 cups green peas
  2. 1 cup hot vegetable broth
  3. 1/2 cup non-dairy plain milk or yogurt
  4. 1 clove minced garlic
  5. 1/4 tsp. cumin
  6. 1/4 tsp. paprika
  7. 1/4 tsp. thyme
  8. 1/2 tbsp. dried cilantro
  9. 2 tsp. coconut oil
  10. optional 1/4 tsp. ginger powder
  11. unrefined salt and pepper to taste
Main Dish
  1. 1 tbsp. coconut oil
  2. 1/2 tbsp. curry powder or just turmeric for low spice
  3. 1/4 tsp. dried basil
  4. 1/4 tsp. dried parsley
  5. 1/4 tsp. paprika
  6. 1/2 tsp. cumin
  7. 2 cups cooked white rice
  8. 1 tbs. organic sugar
  9. 1/2 cup tomato paste
  10. 1/4 tsp. mustard powder
  11. prepared pea cream
  12. 1/2 cup peas
  13. steamed broccoli
  14. 4 cups finely chopped greens
  1. First, steam broccoli and cook rice. While those are cooking, prepare ingredients and purėe peas with the liquids in a high-speed blender or food processor until very creamy; then blend on low with the rest of pea cream ingredients until mixed; set this aside for later. When rice and broccoli are done, start sauteing garlic, coconut oil, and the spices in a skillet; then add rice and broccoli and the rest of the ingredients plus the pea cream. Stir until everything is mixed together and warmed, add greens towards the end of cooking. Serve and sprinkle with additional salt and pepper. Enjoy!
  1. Extra liquid might need to be added during cooking
Simple Sweets & Treats

Creamy Garlic Dressing

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 Creamy and savory with just the right amount of spice, this dressing tastes amazing on so many dishes.  It is delicious on noodles, veggies, salads, sandwiches, and even as a dip for roasted potato/sweet potato fries.  It’s especially tasty on this Cucumber Tomato Salad–a perfect summer dish. (recipe coming soon)  It’s so creamy yet it doesn’t contain any harmful hydrogenated oils, MSG, dairy or preservatives that are found in most dressings.  On the contrary, it is full of healthy fats, protein, and minerals like zinc and magnesium.  It is the perfect sauce to just slather on everything, which makes any vegetable taste delightful!

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Creamy Garlic Dressing
  1. 1/4 cup hemp hearts or 1/2 cup pine nuts
  2. 1 large clove minced garlic*
  3. 1/4 cup vegetable broth
  4. 1/4 cup fresh basil or 1 tbs. dried
  5. 2 tbs. lemon juice
  6. 1 tsp. parsley
  7. Italian seasonings to taste
  8. pink salt and pepper to taste
  9. optional 1 tsp. balsamic vinegar
  1. Add all ingredients to a small blender and pulse, then blend until dressing becomes creamy. For a thicker sauce that's more like pesto, use less liquid.
  1. *For a less strong and spicy flavor, saute the garlic in some vegetable broth or oil for a couple minutes before adding to blender.
Simple Sweets & Treats