Recipe: Good Gut Alfredo Pasta
Serves 8
Ingredients:
1, 14 Oz pack organic tofu (we used firm)
1.5 cups riced cauliflower (or 1 large head of cauliflower)
3 Tbsp miso paste (we used miso master mellow chickpea miso)
1 dairy free cheese wheel (we used Miyoko’s garlic herb cheese wheel)
Can sub with ½ cup soaked cashews and 2 Tbsp herbs of choice
5 cloves garlic
6 Oz unsweetened, unflavored plant milk (we used Forager cashew milk)
¼ cup nutritional yeast
1.5 Tbsp salt (salt to your liking)
2 packs of plant based spaghetti (we used ZenB yellow pea spaghetti)
4 cups broccoli florets
4 cups kale, chopped
Directions:
Boil water for spaghetti
If cauliflower rice was frozen, heat in a pan
In a high powered blender, add your tofu, diced cauliflower, miso paste, cheese wheel, garlic, plant milk, nutritional yeast, and salt
Blend on medium-high until smooth and uniform
Once water boils, cook pasta
Add broccoli florets and chopped kale right before draining pasta
Pro tip- rinse pasta with cold water if it becomes starchy and to prevent clumping
Mix spaghetti, veggies, sauce, and enjoy!
Nutrition Facts:
Protein- 24 grams per serving (193 grams total)
Fiber- 13 grams per serving (103 grams total)
Recipe: Low FODMAP Good Gut Alfredo
Serves 8
Ingredients:
1, 14 Oz pack organic tofu (we used extra firm- lower FODMAP)
1.5 cups zucchini
3 Tbsp miso paste (we used miso master mellow chickpea miso)
½ cup soaked cashews (⅛ cup soaked cashews is low FODMAP)
2 Tbsp low FODMAP herbs of choice (basil, thyme, rosemary)
1 tsp garlic infused oil (we like ZENB Garlicky oil or FODY garlic oil)
6 Oz unsweetened, unflavored plant milk (we used almond milk)
¼ cup nutritional yeast (if you have yeast-overgrowth symptoms, omit this)
1.5 Tbsp salt (salt to your liking)
2 packs of plant based spaghetti (high protein, low FODMAP options are lentil pasta & chickpea pasta)
4 cups broccoli tops (no stem as it contains the FODMAP)
4 cups baby spinach, chopped
Directions:
Boil water for spaghetti
If zucchini was frozen, heat in a pan
In a high powered blender, add your tofu, zucchini, miso paste, cashews, herbs, garlic oil, plant milk, nutritional yeast, and salt
Blend on medium-high until smooth and uniform
Once water boils, cook pasta
Add broccoli florets and chopped spinach right before draining pasta
Pro tip- rinse pasta with cold water if it becomes starchy and to prevent clumping
Mix spaghetti, veggies, sauce, and enjoy!
Nutrition Facts
Protein- 19 grams per serving (153 grams total)
Fiber- 11.5 grams per serving (91 grams total)
We hope you continue to Heal with Each Meal!
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