Creamy sauces can transform a dish into pure comfort food—but for many of us, dairy-based cream sauces can cause stomach discomfort. This recipe uses creamy cashew milk as the base, giving you all the flavor and silky texture you crave, without the pain. The addition of mushrooms adds depth, umami, and nutrition for a balanced and satisfying meal.

Equipment:

• Large pot (for pasta)

• Strainer (if not using a pasta pot)

• Cutting board & knife

• Small bowl + whisk (for flour slurry)

• Large pan for the sauce

Ingredients:

(Serves 6) 

• 18 oz fresh pasta (or 16 oz dry pasta)

• 3–4 cups mushrooms, cleaned, dried, cut into bite-sized pieces

• 4 cups cashew milk (recommend Elmhurst® if store-bought)

• 4–5 cloves garlic, minced

• 3–4 Tbsp olive oil

• 2 Tbsp all-purpose flour

• 2 Tbsp cold water

• 2 Tbsp nutritional yeast (or Parmesan cheese, optional)

• ½ cup fresh parsley, chopped

• Salt & pepper, to taste

Directions:

• Cook pasta: Bring 6–8 quarts of salted water to a boil.
• Sauté garlic & mushrooms: Heat olive oil in a large pan over medium-high heat. Add garlic, cook until fragrant, then add mushrooms. They’ll absorb the oil—keep sautéing, do not add extra oil, mushrooms will release oil and moisture. Sprinkle lightly with salt.

• Add cashew milk: Pour in cashew milk, stir, and bring to a gentle boil.

• Thicken sauce: In a small bowl, whisk flour + cold water into a smooth slurry. Lower heat to medium-low, stir slurry into cashew milk mixture. Add nutritional yeast (optional). Simmer until thick enough to coat a spoon.

• Cook pasta: While sauce simmers, cook pasta according to package instructions (2–3 minutes fresh pasta, up to 14 minutes dry pasta).
• Combine & season: Add drained pasta to sauce, toss well to coat. Taste and adjust with salt and pepper.

• Finish & serve: Sprinkle with fresh parsley and parmesan cheese or nutritional yeast if desire.  Serve hot and enjoy!

Nutrition Highlights:

1. 1. 1. 1. • Cashew Milk: A dairy-free alternative, rich in healthy fats and naturally creamy.

            • Mushrooms: Excellent source of antioxidants, selenium, and vitamin D (when exposed to light). Provide umami without meat.

            • Nutritional Yeast: Adds a cheesy, nutty flavor, plus protein and B vitamins—especially B12 (if fortified).

            • Olive Oil: Source of monounsaturated fats that support heart health.

Tips & Variations:

1. 1. 1. 1. • Make it gluten-free: Use GF pasta and replace flour with cornstarch or arrowroot slurry.

            • Boost protein: Add sautéed tofu, tempeh, or chickpeas.

            • Go extra creamy: Blend ½ cup soaked cashews with cashew milk before adding to the pan.

Looking for more ways to boost your daily grain intake? Check out our recipe section for more delicious, nutrient-rich meal ideas!

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