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Avocado Basil Cream Sauce - no oil

vanessa mclaughlin, the butterfly effect, avocado cream sauce
When I eat pasta or spaghetti, I LOVE creamy, cheesy sauce, clinging to each noodle and tasting the velvety, cheesy, salty flavor with each bite. Loads of cheese and cream can raise cholesterol levels, comprise more that the daily recommended amounts of fat (and not even healthy fats), and derail healthy eating.

While browsing Pinterest one day, I saw a recipe for avocado cream sauce, to pour over pasta and noodles. This is a brilliant idea!  Avocados are full of healthy, heart loving fat, can lower cholesterol levels and are delicious!  However, when I clicked on the recipe, the three main ingredients were avocados, olive oil and cheese.  The first two fall into the category of healthy fats, but together in one sauce, also increased calorie levels.  If my goal is to lose weight, then this is still too much healthy fat for one meal.

So, I experimented to remake this sauce where it still contained the healthy omegas in avocados, and maintained the calorie count at a level to allow me to lose weight.  Of course, it had to taste delicious on pasta, as well!

On my second try, it resulted in a smooth, creamy, velvety sauce, full of flavor!  Even my 11-year old and my husband loved it. Give it a try, and toss it with multi-grain or brown rice pasta, or even toss with zoodles!

vanessa mclaughlin, the butterfly effect


2 ripe avocados
1/2 lemon - squeeze for juice
1 clove of garlic (or more if you like it garlicky)
2 large handfuls of spinach
8 fresh basil leaves
3 TBSP grated parmesan cheese (I use pecorino romano, still flavorful, but less expensive)
1/2 cup of unsweetened almond milk
Salt and Pepper to taste

1. Place all ingredients in blender or food processor.
2. Blend until smooth and creamy.
3. Pour over your choice of pasta, zoodles or spaghetti squash.

Makes 4 servings.  Add chunks of grilled chicken or grilled tofu if desired for protein, or serve alongside favorite protein.

1 comment

  1. Delicious, Seems that I have to book mark your blog to read more as I am also very health concious person. Thanks for sharing the recipe and keep posting such posts


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