3 Easy, Homemade

Oil-Free Vegan
Sauces
that Make Any Meal
Taste Heavenly

By:
 Sneaky Cauliflower Parmesan
Thisgeniuscreationusesselenium-richBrazilnuts,alongwith
cruciferoushealthycauliflowerforaParmesanreplacement.Did
youknowthateatingrawcruciferousveggieshasbeen
research-proventohelpprotectthebodyfromcancer?Whynot
doitinsuchayummyway!
Ingredients:
cupBrazilnuts,soakedovernightinfilteredwateranddrained
1cuproughlychoppedcauliflower(aboutofaverysmall
cauliflower)
1tablespoonnutritionalyeast
teaspoonHimalayanpinksalt

Method:
SoakBrazilnutsovernight.
Dumpoutthesoakfilteredwater,andgivethemaquickrinse.
Placetheminafoodprocessor,andpulseafewtimesuntilthey
breakdownabit.
Addtherestoftheingredientsandpulseafewmoretimesuntila
crumblymixtureresults.

Yields:2cups

Servingsuggestion:
Ontopofanypasta(cookedwhole-grainpastaorrawzucchini
noodles),salad,oranyotherdishwhereyoulikeacheesy
Parmesanflavor.Useasmallamountformaximumflavorresults.

2
 Sneaky Cauliflower Parmesan
NutritionFactsperabout2servings: Iron3.8%
Calories488.0 Magnesium5.8%
TotalFat44.6g Manganese9.8%
Sodium1,133.6mg Niacin126.0%
TotalCarbohydrate9.9g PantothenicAcid9.9%
Protein14.4g Phosphorus11.1%
VitaminB-6197.8% Riboflavin243.7%
VitaminC77.3% Selenium14.2%
Calcium2.5% Thiamin277.1%
Copper4.8% Zinc10.2%
Folate14.3%

3
 Chipotle-Cilantro Cashew Cream
Ifyoulikespicy,Mexican-inspiredflavors,thisisdefinitelyfor
you.Youcanalwayslowerthespiceleveltoyourliking.

Ingredients:
1cuprawcashew,soakedinfilteredwaterovernightand
drained
1cupredpepper,roughlychopped
1cupcilantro,roughlychopped
cupfilteredwater
2tablespoonslemonjuice,freshlysqueezed
2tablespoonsnutritionalyeast
teaspoonsHimalayanpinksalt
teaspoonschipotlepowder(oruseless,dependingon
preferredspicelevel)

Method:
Soakcashewinfilteredwaterovernight.
Drainthewater,andgivethemaquickrinse.
Placecashews,alongwithallingredientsinablender.Blend
untilsmooth.

Yields:2cups

Servingsuggestion:
Thisliterallygoesonanymeal,andmakesittastelikeheaven!
Bakedpotatoesofanykind,soups,salads,younameit!

4
 Chipotle-Cilantro Cashew Cream
NutritionFactsperabout4servings: Copper134.9%
Calories729.9 Folate17.0%
TotalFat49.0g Iron46.7%
Sodium2,229.7mg Magnesium88.5%
TotalCarbohydrate56.9g Manganese104.9%
Sugars8.0g Niacin254.8%
Protein27.4g PantothenicAcid16.1%
VitaminA170.0% Phosphorus84.4%
VitaminB-6416.5% Riboflavin486.8%
VitaminC484.4% Selenium59.3%
VitaminE9.3% Thiamin586.1%
Calcium6.5% Zinc62.0%

5
 Asian Dressing
WhenIstartedteachingrawveganclassesinSanDiego,I
learnedthatIneededtohavemy1truerecipetoteachoverand
overinallofmyclasses.Ittookmeawhiletocomeupwithit.
Thisistheone!AndIactuallycameupwithitinmysleepI
dreamedofhowalloftheseingredientswouldgosowell
together.Andtheydo.Itsamusttry,myfriends!
Ingredients:
3.75tablespoonsraw,unroastedalmondbutter
2.5tablespoonschiaseeds
12.5cherrytomatoes
3.75tablespoonstamari
2.5tablespoonsmaplesyrup
2.5teaspoonsEdenorganicsbrownmustard(thisbrandmakes
thebestmustard,butyoucanusewhateveryouhavetoo)
Largepieceofginger(startwithasmallpieceandaddmore
untilyouenjoythetaste,butitsnotbitter)
2largegarliccloves(optional)

Method:
Placeallingredients,withthetomatoesfirst,inablender,and
blenduntilsmooth.

Yields:1.5cups

Servingsuggestion:
ThisisgreatinanyAsiandishlikeapadThai(rawor
cooked),orwithstirfriedveggies.Iliketofrymyveggiesina
smallamountofwaterinsteadofoiltokeepthishealthy!

6
 Asian Dressing
NutritionFacts: Copper34.5%
Calories674.0 Folate12.9%
TotalFat39.2g Iron35.3%
SaturatedFat2.7g Magnesium67.0%
Sodium3,863.1mg Manganese175.0%
Potassium1,232.3mg Niacin34.8%
TotalCarbohydrate70.5g PantothenicAcid4.6%
Sugars38.1g Phosphorus41.4%
Protein22.1g Riboflavin28.5%
VitaminA37.5% Selenium2.4%
VitaminB-612.9% Thiamin8.9%
VitaminC59.0% Zinc28.7%
VitaminE60.8%
Calcium34.4%

7
MarinaYanay-Trinerof
SoulintheRawisahealth
educator,recipecreator,
andbloggeron
www.soulintheraw.com.
Shepromotesahigh-raw
veganlifestyle,composed
ofwhole-plantfoods,
minimallycookedand
processed.Youcanget
moresupport,recipes,and
tipsdailyon:
TheFreeFacebookGroup

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