Dairy-Free Creamy Basil Sauce and Zoodles Recipe
Dairy-Free Creamy Basil Sauce and Zoodles are not just a great meal option; they symbolize a healthy lifestyle without compromising taste. This recipe shines as a lighter option for those who want to indulge without the guilt. It’s packed with flavors and nutrients, making it perfect for meal prep. If you’re aiming for weight loss or simply want to eat healthier, this recipe offers a delightful combination of taste and nourishment that promotes heart health.
Why You Will Love This Recipe
This Dairy-Free Creamy Basil Sauce and Zoodles dish is not only simple to prepare but also incredibly versatile. If you’re looking for a quick meal prep idea, this recipe packs a flavorful punch while keeping calories low. It’s also gluten-free and fits well within a diabetic-friendly diet, making it accessible for various dietary needs. The high-protein ingredients, particularly the cashews and nutritional yeast, give your body the fuel it needs without all the heavy carbs. It’s a good choice for anyone aiming for balanced meals that support weight loss goals.
How To Make Dairy-Free Creamy Basil Sauce and Zoodles
Equipment Needed
- High-speed blender
- Spiralizer or vegetable peeler
- Large mixing bowl
- Measuring cups and spoons
- Knife and cutting board
- Paper towels
Ingredients You’ll Need
- 1 cup cashews (soaked until soft)
- 1/2 cup water
- 1 lemon, juiced and zested
- 1-2 tablespoons nutritional yeast (optional)
- 2 teaspoons miso
- 2 cloves chopped fresh garlic
- 1 cup fresh basil leaves, chopped
- Sea salt and freshly ground black pepper, to taste
- 1/4 teaspoon fresh ground black pepper
- 4 medium zucchini
- Salt for sprinkling noodles
- 1 cup cherry or pear tomatoes, sliced in half
- 1/2 cup toasted pine nuts
- 1 cup basil cream sauce
- 3 large basil leaves, chopped
Step-by-Step Instructions
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Blend the Base: In a high-speed blender, combine the soaked cashews, water, lemon juice, lemon zest, nutritional yeast (if using), miso, and garlic. Blend until smooth.
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Add Fresh Ingredients: Add the chopped basil, salt, and pepper to the blender. Blend on the lowest speed just to incorporate.
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Spiralize Zoodles: Use a spiralizer or a vegetable peeler to turn the zucchini into thin strips, roughly 4 cups in total.
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Salt the Zoodles: Sprinkle the zoodles with salt and let them sit for about 15 minutes. This step will help pull out excess water from the zucchini noodles.
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Prepare Zoodles: After 15 minutes, rinse the zoodles under cold water and pat them dry with paper towels.
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Combine Ingredients: In a large mixing bowl, stir together the zoodles with the creamy basil sauce, cherry tomatoes, and toasted pine nuts.
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Garnish: Serve with a sprinkle of the chopped basil on top.
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How To Serve Dairy-Free Creamy Basil Sauce and Zoodles
This dish is best served immediately for the perfect texture and flavor. Portion control is essential, especially for weight loss goals, so consider serving about 1-2 cups of zoodles with a healthy amount of sauce and toppings. You can enjoy them as a standalone dish or as a complement to grilled chicken or fish for a more substantial meal.
Storage & Freezing: Dairy-Free Creamy Basil Sauce and Zoodles
If you have leftovers, store the zoodles and creamy basil sauce separately in airtight containers. The zoodles can be kept in the refrigerator for 2-3 days. However, for the best taste, it’s recommended to eat them fresh. You can freeze the basil sauce for up to a month. To use, just thaw in the refrigerator overnight and stir well before serving.
Serving Suggestions
Pair Dairy-Free Creamy Basil Sauce and Zoodles with a side of fresh mixed greens or a quinoa salad for an even more balanced meal. This combination adds fiber and nutrients, making it a heart-healthy choice.
Variations
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Healthier Version: To make this recipe even lighter, omit the nutritional yeast and use less cashew nuts. You can also substitute zucchini with other vegetables like carrots or yellow squash for a change in flavor and nutrients.
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High-Protein or Low-Carb Version: To increase the protein content, consider adding cooked lentils or chickpeas to the zoodles. For a low-carb variation, replace zoodles with spaghetti squash or simply enjoy the basil cream sauce on a bed of leafy greens.
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Air Fryer or Oven-Baked Version: For a crunchy twist, you can air-fry the zoodles. Preheat the air fryer to 375°F (190°C), toss the zoodles in the air fryer for about 5-7 minutes until tender but not soggy. This method gives them a delightful texture that pairs perfectly with the creamy sauce.
FAQs
Is this recipe diabetic-friendly?
Yes! This recipe is diabetic-friendly as it contains low-calorie ingredients and uses zucchini noodles instead of traditional pasta, which helps control blood sugar levels.
Can I make the sauce ahead of time?
Absolutely! You can prepare the Dairy-Free Creamy Basil Sauce a few days in advance and store it in the refrigerator. Just mix it with the zoodles right before serving.
How do I store leftovers?
Store the zoodles and sauce in separate airtight containers in the fridge. The zoodles are best consumed within 2-3 days, while the sauce can last in the freezer for a month.
How many calories are in this dish?
The Dairy-Free Creamy Basil Sauce and Zoodles is low calorie and nutrient-dense, making it a great option for weight loss. Each serving roughly contains around 250-300 calories depending on additional toppings.
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Make-Ahead Tips for Dairy-Free Creamy Basil Sauce and Zoodles
This recipe is excellent for meal prep. You can prepare the basil sauce and spiralize the zucchini in advance. Store both components separately in the fridge for quick assembly during the week. Cooking meals ahead of time saves you effort and ensures you have healthy options ready for those busy days. This approach not only makes meal planning simpler but also supports a sustainable and healthy lifestyle.
Enjoy this healthy, creamy, and flavorful Dairy-Free Creamy Basil Sauce and Zoodles dish that fits effortlessly into your meal prep plans!
Dairy-Free Creamy Basil Sauce and Zoodles
Ingredients
Method
- In a high-speed blender, combine the soaked cashews, water, lemon juice, lemon zest, nutritional yeast if using, miso, and garlic. Blend until smooth.
- Add the chopped basil, salt, and pepper to the blender. Blend on the lowest speed just to incorporate.
- Use a spiralizer or a vegetable peeler to turn the zucchini into thin strips, roughly 4 cups in total.
- Sprinkle the zoodles with salt and let them sit for about 15 minutes to pull out excess water.
- After 15 minutes, rinse the zoodles under cold water and pat them dry with paper towels.
- In a large mixing bowl, stir together the zoodles with the creamy basil sauce, cherry tomatoes, and toasted pine nuts.
- Serve with a sprinkle of the chopped basil on top.