I have a new love and respect for cashew cream sauce.
My family of four has been vegan for 11 years. When I first went vegan, I thought all fat was unhealthy, so I avoided these rich sauces.
I have found the vegan journey to be a learning experience.
For example, I learned from Medical News Today that cashews are good for health in reasonable amounts. In fact, there are many reasons to eat cashew nuts.
Yes, they make delicious creamy sauces, but good for you.
Cashew nuts also:
- Contains heart-healthy fats and vegetable proteins.
- It reduces inflammation and provides antioxidants that help protect us from disease.
- It has been shown to be beneficial for heart health and help lower blood pressure, triglycerides and cholesterol.
- Improves arterial health, makes them more flexible and less prone to clots.
Cashews are low in sugar and high in fiber, which helps maintain a healthy weight. They do this by making a person feel full.
basic cashew cream sauce
Basic cashew cream sauce that can be used for various dishes.
material
- 1 cup cashew nuts
- ½ cup water
- ¼ teaspoon salt
Blend in a high speed blender like a Vitamix until creamy. (If you don’t have a high speed blender, first soak the cashews in water for 2 hours). Blend at first on low speed, then on high speed for 2-3 minutes until smooth and creamy.
You can freeze them in ice cube trays or other containers and have them easily available when you need them. You can also store it in an airtight container in the refrigerator for up to a week.
Here are some ways to use the cashew cream sauce.
- Dip: Mix the cream sauce with up to 1/2 cup water and add fresh herbs such as dill, parsley, a pinch of lemon zest, lemon juice, or other seasonings.
- Salad Dressing: Mix 1-2 tablespoons of cashew cream with vinegar and herbs.
- Sauce: Delicious vegan alfredo tossed with pasta
- Soup: Add the cream sauce to the pureed soup. Adds richness and richness to the soup.
- Smoothies: Drop a few spoonfuls of cream into smoothies for a creamy texture, extra protein, and healthy fats.
- Canned Coconut Milk Substitute: ½ cup cashew cream to 1 cup water. (If you want to avoid the saturated fat in coconut milk, this works well in creamy sauce recipes like curries.) I use this a lot.
Sticky cheese cauliflower casserole (for 10 people)
This is a family favourite. It’s super fast to assemble and put in the oven. You can use it as a side dish or substitute meat for a main dish.Tapioca flour gives it a thick consistency.
material
- Cut 1 large cauliflower head into bite size pieces and place in a 3-quart oiled casserole
source material
- 1 cup cashew nuts
- 1 cup veggie broth
- 2 cups soy milk
- ¼ cup freshly squeezed lemon juice
- 2 tbsp.dijon mustard
- ¼ cup tapioca flour (no substitute)
- ¼ cup nutritional yeast
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 1/2 teaspoon turmeric
- 1¼ tsp salt
- Blend with a high speed blender until smooth. I usually start with the cashews and broth, blend until smooth, then add the rest and blend.
2. Pour into a saucepan and heat for about 5 minutes, stirring often until the sauce thickens.
3. Pour the cauliflower into the casserole and stir to coat.
4. Add optional toppings as desired. Cover with foil and bake at 350 degrees for 45 minutes, checking doneness. Open the lid and bake for about 10 minutes until browned. Leave for 10 minutes to set up.
Optional toppings:
- 1 cup crushed corn flakes
- 1-2 tbsp.melted vegan margarine
5. Mix melted margarine and corn flakes and sprinkle on top. Cover with foil as above.
I usually add meat substitutes to make this an all-in-one meal. I succeeded. I think marinated tempeh is also delicious.
Do what you love! When you’re feeling reckless, sprinkle with a handful of vegan cheddar cheese or fried onions.
Carolyn Howe and her family of four have been vegan since 2011. She is on her VCEI board and has led cooking classes at her VCEI events in the past. Please send questions and comments to veganeasterniowa@gmail.com. Visit her website at VCEI (https://www.veganeasterniowa.org/) or join her group on Facebook and Meetup.
