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A Dairy-Free Alfredo Recipe Provides a New Spin on a Comfort-Food Classic

The Real Food Dieticians Share a Recipe From Their New Cookbook

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As busy moms, Jessica Beacom and Stacie Hassing, both registered dieticians, were no strangers to the challenges of getting dinner on the table on a busy weeknight, much less a healthy meal that accommodates food allergies and sensitivities while also fighting inflammation. With that in mind, the two teamed up to write The Real Food Dieticians: The Real Food Table: 100 Easy & Delicious Mostly Gluten-Free, Grain-Free, and Dairy-Free Recipes for Every Day. The book highlights their philosophy that everyone is welcome at the table, buy organic only if you can, and conventional produce is better than no produce at all. Essentially, it’s possible to eat both mindfully and simply while nourishing the body in a sustainable way.

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Jessica Beacom and Stacie Hassing

Here, they share a recipe from their book for one of the most popular dishes highlighted on their website—Spaghetti Squash Pasta & Broccoli with Dairy-Free Alfredo. In it, they swap the traditional cream sauce for one made from cashews, and the pasta for strands of spaghetti squash to create a lighter version of a comfort-food classic. Beacom and Hassing also recommend topping the dish with cooked shrimp or chicken to add a boost protein. To keep it vegan, you can add cubes of cooked tofu instead.

Spaghetti Squash Pasta & Broccoli with Dairy-Free Alfredo

Nutrition Info: (serving size: about 1 1/3 cups) 301 calories, 17 grams total fat, 3 grams saturated fat, 703 mg sodium, 20 grams carbs, 12 grams sugar, 5 grams fiber, 12 grams protein

Serves four

Prep Time: 20 minutes

Cook Time: 30 minutes

Total Time: 50 minutes

INGREDIENTS

1 cup of raw cashews (whole or pieces)

2 cups of hot water

1 (2 1/2 pound) spaghetti squash

1 tablespoon of avocado oil or extra-virgin olive oil

3/4 cup of unsweetened nondairy milk of choice

2 tablespoons of nutritional yeast

1 tablespoon of fresh lemon juice (1/2 lemon)

2 garlic cloves, chopped

1 teaspoon of fine salt, plus more as needed

1/8 teaspoon of ground black pepper

5 cups of broccoli florets

1/4 cup of loosely packed fresh basil leaves, roughly chopped

Crushed red pepper flakes (optional)

STEPS

  1. Preheat the oven to 400 degrees Fahrenheit.
  2. In a small bowl, combine the cashews and hot water. Set aside for 30 minutes while you prepare the remaining ingredients, then drain.
  3. Meanwhile, cut the squash in half lengthwise with a large knife. Using a spoon, scoop out and discard the seeds. Brush the cut sides of the squash with the avocado oil, and place it cut side down on the baking sheet. Roast for 30 to 35 minutes, or until the squash is tender and easily pierced with a fork.
  4. While the squash is roasting, make the sauce: In a blender, combine the cashews with the nondairy milk, nutritional yeast, lemon juice, garlic, salt, and black pepper. Blend until smooth. Taste, and add more salt, if needed.
  5. Bring a cup of water to a boil in a medium saucepan with a steamer basket set inside. Add the broccoli to the steamer basket, cover, and steam for four to six minutes or until broccoli is cooked to your desired texture.
  6. Remove the squash from the oven, and once cooled enough to handle, use a fork to scrape out the strands and transfer them to a large skillet over medium heat; discard the rinds.
  7. Add the alfredo sauce and broccoli to the skillet and cook, tossing gently with tongs, until the sauce is heated through, three to five minutes. Top with the basil and crushed red pepper flakes, if using, and serve.
  8. Store leftovers in an airtight container in the refrigerator for up to four days.  
About The Author
Heather-Mikesell-author-1

Heather, co-founder of Well Defined and the former editor-in-chief of American Spa, is an award-winning journalist and content strategist, skilled in writing, copyediting, and media relations. She is also a freelance writer and has contributed to Elite Traveler, Islands, Kiwi, Luxury Travel Advisor, Organic Spa, Porthole Cruise, Travel Agent, abcnews.com, jetsetter.com, outside.com, and wellandgood.com, in addition to various custom publications. She is frequently called upon to comment on various spa and wellness trends for various media outlets.