Simple Preparations

Garlicky Alfredo Sauce

This is the sauce that I use in place of alfredo sauce. We like this sauce. This sauce uses both potatoes and cashews and is very creamy! It might be a favorite of yours too. I like it with my chicken substitute, which I may post without a video due to my present circumstance, and steamed broccoli, drizzled with a little plant-based butter, a hint of salt, and onion powder; but there are various other ways that you can serve this. Use your imagination and enjoy it.

I actually think this plant-based sauce tastes better than alfredo sauce. Don’t forget the dehydrated garlic, dehydrated onions, Italian seasoning, or the roasted sesame seeds! To me, these ingredients make this sauce. I have a picky family member who actually likes this sauce a bunch; so, praise the Lord! Therefore, I believe cheese lovers will love this sauce. We all know that cheese is deleterious to the body and very addictive (See Counsel on Diets and Foods, p. 236.2 (#356) and this article on the Cheese Trap); so avoiding this substance will pay in dividends to our health. I know it did for me! My health drastically improved when I let cheese go!

Remember that potatoes are a great source of vitamin A, vitamin B, and vitamin C, in addition to being rich in rich in potassium, especially if you leave on the skins, and calcium, iron, phosphorus, and other minerals. In addition to these, potatoes are a hydrating vegetable with water making up 70-80 percent of their weight. Potatoes also high in fiber! Read more in the article on potatoes from Organic Facts.

In addition to the potatoes, cashews in this recipe are also good for your health. In fact, they are great for the immune system! The are a great source of vitamin C, vitamin K, copper, magnesium, manganese, phosphorus, zinc, and an array of phytonutrients that are beneficial to the body. The health benefits of cashews include preventing cancer, diabetes, heart disease, and anemia, increasing bone strength and joint flexibility, suppressing migraines, lowering blood pressure, enhancing nerve function, and tons more. Read more in the article on cashews from Organic Facts.

This is a really quick meal to put together. I combine everything in one bowl. I actually love these meals. Very quick and very little clean up! This is definitely a SIMPLE preparation! Well, without further ado, here is the recipe! …

Garlicky Alfredo Sauce (Plant-based)


  • ¾ cup cubed potatoes
  • ½ cup cubed onions
  • 1 clove garlic
  • 1/8 teaspoon roasted sesame seeds
  • 1 teaspoon Italian seasoning
  • 1 teaspoon dried minced garlic
  • 2 teaspoons dried minced onion
  • 1 Tablespoon lemon juice
  • 2 Tablespoons plant-based butter
  • 1¼ teaspoon pink Himalayan salt (or to taste)
  • ¾ cup raw cashew
  • 1/3 cup nutritional yeast
  • 1/8 teaspoon Monk’s pepper


  1. Bring 4 cups of water to a boil.
  2. Cube potatoes and onions into cubes, into about  ½ inch cubes.
  3. Add garlic clove, onions, and potatoes to pot and boil for 10 minutes, or until soft. Drain, reserving about 1 cup of cooking water.
  4. In a blender, combine 1 cup of the water used to boil the potatoes, onions, and garlic, and add all other ingredients. Blend until creamy. Add more of the boiling water if the mixture is too thick.
  5. Add salt to taste

To make Fettiucine Alfredo Pasta:

  1. Cook fettuccine pasta of choice in a separate pot and according to package directions.
  2. In a sauce pan, add about a teaspoon of plant-based butter and melt.  Add about a cup of broccoli florets. Coat with butter. Cook for about a minute. Add water and cover to let steam for about 4 additional minutes. Add salt and Monk’s pepper.  Stir to coat.
  3. In a large bowl, add cooked fettuccine, broccoli, and alfredo sauce. May add more Monk’s pepper if desired.
  4. Variations include: cubed chicken substitute, mix of veggies, eggplant, mushrooms, sweet peas, sauteed spinach with garlic.
  5. Enjoy!
How I serve this dish. I let each person mix up the sauce with their portion. Pictured is my chicken substitute and broccoli.

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