Healthy Hemp ‘Alfredo’
Vegan, [Gluten Free if using gluten free pasta].
Serves 6
Cooking time: 30 minutes
Everyone enjoys a creamy pasta sauce, it’s the ultimate comfort food. So we’ve created this nutritious healthy hemp ‘alfredo’, a variation of the classic ‘Alfredo’ so you’re getting that superfood hit and a rich, comforting flavour.
What nutrients are we talking about?
Cauliflower is the star ingredient in this recipe, part of the cruciferous vegetable family (as well as broccoli, kale, cabbage, brussels sprouts) – a true vitamin and mineral powerhouse! Being high in anti-inflammatory antioxidants such as sulforaphane – a chemical that has long been studied for it’s potential role in cancer prevention growth*.
You’ll also be getting an additional dose of vitamins and beneficial fats with hemp seeds, avocados and savoury yeast flakes – nothing but delicious healthy food here, folks!
Did you know: Spinach ranks high on the ‘Clean 15 and Dirty Dozen’ DIRTY list (highly contaminated by pesticide residues), so it’s especially important to thoroughly wash your baby spinach leaves and eat organic.
Recipe by Lauren Clayton
Insty: @claydo_
*references:
Keap1–Nrf2 Signaling: A Target for Cancer Prevention by Sulforaphane
Dietary Sulforaphane, a Histone Deacetylase Inhibitor for Cancer Prevention
Ingredients
Sauce: |
1.5 cups water |
4 cloves of garlic, minced or finely chopped |
1 large head of cauliflower, chopped into large pieces |
½ cup OWN certified organic hemp seeds |
2 ripe avocados |
1 small brown onion, chopped |
2 cups baby spinach leaves, washed well |
2 tbsp OWN savoury yeast flakes |
Salt and pepper to taste |
Main: |
1 packet wholemeal fettuccine (this recipe also works well with penne) |
1 medium eggplant, cubed |
3 cups mushrooms, chopped (A variety of mushrooms can be used in this recipe, we used a combination of brown and shiitake). |
Method
1. For the sauce:
2. Place a large pot on medium heat with a splash of olive oil.
3. Brown onion and garlic until fragrant.
4. Add the water and cauliflower pieces, and bring to the boil.
5. Allow to cook for about 10 minutes, or until cauliflower is soft.
6. Remove pot from stovetop and place on a heatproof surface.
7. Add to the broth your baby spinach, hemp seeds, avocados and savoury yeast flakes. Stir until spinach leaves have wilted, then blend using a hand blender (I use a hand blender for ease when cleaning up. Ingredients can also be combined in a blender if preferred).
8. Add salt and pepper to taste. *extra olive oil can be added to sauce for a creamier texture if desired.
9. For the main:
10. Bring a pot of salted water to the boil, and add wholemeal pasta.
11. Boil for approximately 10 minutes, or until pasta is cooked through.
12. In a large saucepan, brown the chopped mushrooms and eggplant in a splash of olive oil until tender.
13. Add the cooked vegetables to your large pot with Alfredo sauce.
14. Stir through pasta, and serve.
