Vegan Cheese Sauce Loaded with Vegetables!
Vegan Cheese Sauce Loaded with Vegetables!

Vegan Cheese Sauce loaded with Vegetables

Do you know what really bugs me?

When I slave over the stove for a good hour or so while my kids run through my legs, throw toys around, and drive me a tad bit bonkers and then they refuse to eat the meal. Are you kidding me? Is this payback for my crazy teen years? haha!

p.s. I’m sorry mom!!

It took me a bit of time but I finally figured it out. Kids like simple.

Kids like what they know, kids like what they can dip and kids like what looks good.

So today, I am honored to present my kid-approved (every single time) Vegan Cheese Sauce Loaded with Vegetables!!!

This sauce has it all. It has three different types of veggies (you can add more if you would like!) and a flavor that is out of this world. No cows, goats or other animals were used and abused for this sauce. I promise it will be a new staple in your home for years to come.

Vegan Cheese Sauce with Vegetables

Every parent’s dream: a nutritionally sound and delicious sauce that kids will beg for!

Benefits of The Vegan Cheese Sauce Loaded with Vegetables!

Potatoes

  • The iron, phosphorous, calcium, magnesium, and zinc in potatoes all help the body to build and maintain bone structure and strength.
  • Keep the peel on! A ton of vitamins and minerals are in the peel 🙂
  • Potatoes contain a great amount of fiber, Vitamin C, Vitamin B6, Potassium, Manganese, Magnesium, Phosphorous, Niacin, and Folate.
  • Potatoes are rich in compounds like flavonoids, carotenoids, and phenolic acids. These compounds act as antioxidants in the body by neutralizing potentially harmful molecules known as free radicals.

Carrots

  • Carrots are a particularly good source of beta carotene, fiber, vitamin K1, potassium, and antioxidants.
  • They’re a weight-loss-friendly food and have been linked to lower cholesterol levels.
  • Orange carrots get their bright color from beta carotene, an antioxidant that your body converts into vitamin A.

Zucchini

  • Rich in several vitamins and minerals like Vitamin A, Manganese, Vitamin C, Potassium, Magnesium, Vitamin K, Folate, Copper, Phosphorous, Vitamin B6 and Thiamine!
  • Raw zucchini offers a similar nutrition profile as cooked zucchini, but with less vitamin A and more vitamin C, a nutrient that tends to be reduced by cooking.
  • Zucchini boasts several antioxidants that may provide various health benefits. The highest levels are found in the skin.
  • Zucchini is very rich in water which is beneficial to healthy digestion.

Sunflower Seeds: To read our full article on these amazing seeds, click here!

So now that we have talked about some of our amazing ingredients, let’s get cook’n!

Vegan Cheese Sauce with Vegetables
Vegan Cheese Sauce with Vegetables

Veggie Packed Vegan Cheese Sauce

This will 100% be a new weekly staple for you. If you have kids, this may be a bi-weekly staple! This cheese sauce is so delicious and nutritious....we put it on EVERYTHING!
0 from 0 votes
Print Pin Rate
Course: Sauce
Cuisine: American
Keyword: easy, kid approved, vegan, vegetable packed
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 10
Calories: 137kcal

Ingredients

  • 1-2 garlic cloves peeled, pressed and minced
  • 1/2 small onion roughly chopped
  • 3 large potatoes We use russet or yukon. Scrub and chop. Peel if you wish.
  • 3 large carrots Peeled and roughly chopped
  • 1 large zucchini roughly chopped
  • 1/2 cup sunflower seeds soaked overnight and rinsed/drained
  • 6 tbsp nutritional yeast Add more as needed
  • 2 tbsp lemon juice Fresh squeezed
  • 1 tsp white wine vinegar or apple cider vinegar I am a white wine vinegar fan
  • 1 tsp Sea Salt
  • 1/2 tsp mustard (brown or yellow) You can also try dijon. I find that each mustard gives this a different (yummy!) taste.
  • Dash Turmeric Powder

Instructions

  • If you forgot to soak the sunflower seeds, no worries. Just pour some boiling water over the seeds and let sit while the veggies cook. Rinse and drain when done.
  • Peel the carrots. Roughly chop the potatoes, carrots and zucchini. Add to a large pot of water and boil until fork tender. This should take about 10 minutes.
  • From here, carefully remove the veggies and place into a high speed blender with the rest of the ingredients. Blend until smooth.
  • Taste test and adjust. Sometimes I will add in some more vinegar, sea salt or even lemon juice. It all depends on what your taste buds are craving! I rarely need more nutritional yeast but again, it's all up to you.
  • Store this sauce in a large mason jar in the refrigerator for up to 6 days. Use on everything! I love to serve this with homemade french frieds, nachos, as a soup with some sourdough bread, over some toast or even with a load of veggies for dipping.

Notes

**Add any veggies you like. Broccoli does beautifully in this recipe!!
***Can substitute sunflower seeds for silken tofu, cashew nuts or omit. 
***Add more turmeric for more yellow color. 

Nutrition

Calories: 137kcal | Carbohydrates: 21g | Protein: 7g | Fat: 4g | Saturated Fat: 1g | Sodium: 262mg | Potassium: 749mg | Fiber: 5g | Sugar: 2g | Vitamin A: 3673IU | Vitamin C: 21mg | Calcium: 51mg | Iron: 4mg
Vegan Cheese Sauce Loaded with Vegetables!

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Last week we introduced this amazing Vegan Pomegranate Sweet Potato Bowl recipe to our newsletter subscribers and now it’s time to go public!

This bowl is filled with two of my favorite in-season Fall picks; Baked sweet potatoes and pomegranate seeds. I absolutely love to pair these two together and the outcome is delicious. While you could pair this bowl with pretty much any of your favorite dressings, I do prefer to use some sort of a cream sauce like our chosen cashew cream dressing. Feel free to substitute soaked cashew nuts for some soaked sunflower seeds for a much more budget-friendly recipe! Read more

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Vegan Avocado and Parsley Chimichurri Sauce

Vegan Avocado and Parsley Chimichurri Sauce

To be honest, I do not know what I love most about this refreshing and delicious Vegan Avocado and Parsley Chimichurri Recipe; the color, the taste or the versatility! Martin and I were juicing some parsley and celery the other day and I had the sudden urge to recreate this sauce. I haven’t had the pleasure of devouring my grandmother’s homemade  (super oil-packed but delicious all the same) Chimichurri recipe in YEARS and I just had to have it right at that moment!

I grabbed a few avocados, a handful of parsley and got to work.

We tested out about 4 different recipe varieties before settling on this one but I have to tell ya, EVERY single one was delicious! While the taste is on the lighter side of the traditional chimichurri sauce, it was just divine. There is no way that anyone can mess up this sauce. I highly recommend having fun with it and adding anything that you would like. Maybe next week I will add in some spinach, broccoli or even hot peppers!

For reference, the traditional chimichurri recipe is as follows: 1/2 cup olive oil, 1/4 cup parsley, 3 tbsp red wine vinegar, 4 garlic cloves, 2 tbsp oregano, 2 tsp crushed pepper, and sea salt/pepper. 

Vegan Chimichurri Sauce

The color of this Vegan Avocado and Parsley Chimichurri Sauce is gorgeous!!!

Benefits of Avocado and Parsley

Avocados

  • While most fruits are high in carbohydrates, avocados are high in wonderful healthy fats!
  • Avocados are very nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals.
  • High in Vitamin K, Folate, Vitamin C, Potassium, Vitamin B5 & B6, and Vitamin E!
  • Contain more potassium than bananas!
  • Avocados tend to be rich in fiber — about 7% by weight, which is very high compared to most other foods. Fiber may have important benefits for weight loss and metabolic health.

Parsley

  • EXCELLENT source of Vitamin C.
  • Parsley is a nutritional powerhouse with vitamins A, B, C and K and the minerals iron and potassium.
  • Fantastic to kill bloat and reduce water weight.
  • It’s a natural diuretic, which helps to eliminate excess fluid without depleting the body of potassium.
  • Aids in balancing blood sugar, helping with long-term weight balance. It also plays a key role in preventing the degenerative effects of diabetes on the liver.

So now that we have talked about some of our amazing ingredients, let’s get blending!

Homemade Vegan Chimichurri Sauce

Homemade Vegan Chimichurri Sauce with Avocado and Parsley

This is one of our favorite sauces to add to any taco bowl, simple salad or to use as a dip for our yummy tortilla chips!
5 from 1 vote
Print Pin Rate
Course: Sauce
Cuisine: Mexican
Keyword: easy, easy vegan pasta, Healthy, quick
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 12
Calories: 61kcal

Ingredients

  • 1/2 cup fresh parsley
  • 4 tbsp dried oregano
  • 2 ripe avocadoes
  • 1/4 cup red wine vinegar
  • 6-8 cloves garlic minced
  • 1/4-1/2 cup water
  • sea salt & pepper, to desired taste

Instructions

  • Prep parsley and mince garlic.
  • Add all ingredients to blender and blend until smooth. Taste test and adjust.
  • Play around with the sea salt and pepper until it is just right. Add a pinch of crushed red peper if you wish!
  • Store in an airtight mason jar in the refrigerator for up to 1 week!

Nutrition

Calories: 61kcal | Carbohydrates: 5g | Protein: 1g | Fat: 5g | Saturated Fat: 1g | Sodium: 103mg | Potassium: 200mg | Fiber: 2g | Sugar: 1g | Vitamin A: 515IU | Vitamin C: 10mg | Calcium: 14mg | Iron: 1mg

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Homemade Vegetable Packed Pasta Sauce
Homemade Vegetable-Packed Pasta Sauce: Two Ways!

My Favorite Homemade Vegetable-Packed Pasta Sauce that I make…

Every Single Week (x2)!

This is it: this is the recipe that will save your butt in a jiffy. I think the best thing about this recipe is that you can substitute AS MUCH as you wish. You can use absolutely any variety of vegetables, fresh or frozen, in this recipe. As long as it blends, you can add it.

Each and every week our family tries out a brand new recipe version of this basic recipe. Some of our favorite vegetable swaps include:

  • Zucchini
  • Eggplant
  • Mushrooms
  • Broccoli
  • Bell Peppers
  • Sun-dried tomatoes

And, while we are on the subject of substituting, I also love to add in the following on any given day:

  • Hemp seeds
  • Sunflower Seeds
  • Pecans
  • Cashews
  • Pepita seeds

While I urge you to have as much fun with this as possible, I also encourage you to try to stick to the ingredient amounts for best taste. If you substitute the cauliflower for broccoli or zucchini, I advise you to stick with the 1 cup amount. The same goes for the seeds and nuts.

If you are a big spice lover like me, get crazy and add in 2 jalapeno peppers if you wish!

Homemade Vegetable Packed Pasta Sauce

If it blends, you can toss it into this homemade vegetable-packed pasta sauce recipe!

P.s. I highly recommend this Food Processor as I am a bit in love with it at the moment (and for the next 15 years).

Benefits of This Sauce

  • Easily allows you and your children to reach the recommended daily amounts of vegetables by blending! It’s like a smoothie in a pasta dish (in all the good ways – I promise).
  • Picky Eater Approved! I have yet to meet a child who does not love a blended pasta sauce. Even better if you let the child participate in the creating of this magical sauce. Let them toss in the veggies and the ingredients! (FYI: You can also turn this into a soup with just 2 cups of vegetable broth).
  • Turns a simple Pasta dinner into the most nutritionally packed dinner of the week: There is almost no way that any other meal can beat this one once you have added all of the amazing ingredients. Feel free to add any extras like…
    • Turmeric
    • Moringa
    • Rosemary
    • Kale
  • Allows even the most hectic and stressful day to become a nutritionally conscious one. Parenting is HARD. Heck…just living is hard sometimes. I promise that this meal will check off all of your boxes and allow dinner to come together in under 10 minutes.
  • Budget-friendly: This is about as budget-friendly as you want it to be. Some pasta sauce, a can of beans, random veggies (on sale perhaps?) and some spaghetti? It’s a winner!

Homemade Vegetable Packed Pasta Sauce

Kid-Approved Veggie Packed Pasta Sauce

This is one of my sons absolute favorite versions of this homemade sauce!
5 from 1 vote
Print Pin Rate
Course: how to, Main Course, Sauce
Cuisine: Italian
Keyword: easy, Easy Pasta, homemade nut butter, quick
Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 8
Calories: 49kcal

Ingredients

  • 1 clove garlic
  • 1 30 oz Jar Pasta Sauce
  • 1 can cannelini beans
  • 1 cup cauliflower
  • 1 cup spinach loosely packed
  • 1/4 cup nutritional yeast
  • 1 small bunch fresh basil
  • Any additonal seasoning that you wish to add

Instructions

  • Add all ingredients to food processor and process until well blended.
  • Cook pasta according to package direction.
  • Once pasta has finished cooking, drain well and then mix with homemade pasta sauce. Enjoy!

Nutrition

Calories: 49kcal | Carbohydrates: 10g | Protein: 4g | Fat: 1g | Saturated Fat: 1g | Sodium: 125mg | Potassium: 86mg | Fiber: 3g | Sugar: 1g | Vitamin A: 404IU | Vitamin C: 7mg | Calcium: 41mg | Iron: 1mg
Homemade Vegetable Packed Pasta Sauce

Spicy Veggie Packed Pasta Sauce

While my children love the mild version of this sauce, I am all about the spice!
5 from 1 vote
Print Pin Rate
Course: how to, Main Course, Sauce
Cuisine: Italian
Keyword: easy, Easy Pasta, quick, spicy
Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 8
Calories: 119kcal

Ingredients

  • 2 cloves garlic
  • 1 30 oz Jar Pasta Sauce
  • 1 can cannelini beans
  • 1 cup spinach packed
  • 3/4 cups walnuts (any nut/seed will do)
  • 1/4 cup nutritional yeast
  • 1 bunch fresh basil
  • 1 jalapeno pepper, seeds removed If sensitive to spicy foods, use a small amount of jalapeno at a time
  • 1 tsp dried oregano
  • 1 pinch sea salt and black pepper

Instructions

  • Add all ingredients to food processor and process until well blended.
  • Cook pasta according to package direction.
  • Once pasta has finished cooking, drain well and then mix with homemade pasta sauce. Enjoy!

Nutrition

Calories: 119kcal | Carbohydrates: 11g | Protein: 6g | Fat: 7g | Saturated Fat: 1g | Sodium: 122mg | Potassium: 97mg | Fiber: 4g | Sugar: 1g | Vitamin A: 404IU | Vitamin C: 2mg | Calcium: 51mg | Iron: 2mg

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