It’s All In The Sauce

Say it with me, saouce. Like a hillbilly gettin’ excited for a nice home-cooked meal. Saouce.¬†

Oh hey there. Sorry for my absence last week. The sis was home for her reading week, so I was doing some quality family time. ¬†Thought about finding the time to post some blogs, but didn’t want to stress about it. Remember the flexi rule – our goal is a stress free life. So instead, we laughed, we sang, we ate. We hit the kitchen and created recipes like whoa. Can’t wait to share them all with you!

First up is a yummy pasta. Pasta is a tricky thing. Some say it’s bad, some say it’s good. I say just make it flexi and you’re a ok. No need for a starchy, fatty, creamy, insulin raising, instant belly fat pasta, when you can just as easily have a gluten-free, dairy-free, veggie filled, health promoting one that tastes even better than the traditional. Just stick to these rules when eating pasta…

1. Make it gluten-free. Brown rice noodles are my fave. The texture is different at first, but your healthy taste buds will adjust. This way you won’t feel heavy and bloated after you eat, much easier for digestion.

2. More veggies than pasta. Make your dish 1/3 pasta, 2/3 veggie. This way it will fill you up, but not out.

3. Always add a green. Spinach and kale baby!

4. It’s all in the sauce. You usually want to use a tomato base, but when craving a silky alfredo or rose, substitute heavy cream with cashew cream or organic greek yogurt. Greek yogurt is super high in protein and a good source of probiotics (the healthy bacteria that boosts immune, improves digestion,, keeps you regular). Sauce can be just as nutrient dense as the dish itself.

5. Watch your portion. Unfortunately we can’t all be part of a giant Italian family. Just make enough for one serving a person, or put the leftovers in the fridge immediately for a satisfying lunch the next day. Pasta is so easy to overeat…especially this one! Putting it in a smaller bowl is another great trick. and please, don’t have pasta every night of the week.

Sorry if this post sounds like an article straight out of Women’s Health or Chatelaine, I just know that pasta is one of those guilty pleasures we all have. I’m just here to show you that it doesn’t have to be.

It’s All In The Sauce Pasta

1/2 package of organic sprouted tofu diced
3 tbsp Extra Virgin Olive Oil
1 Small Onion; finely chopped
1/2 a large red pepper. chopped
5-6 large mushrooms. sliced thinly.
Large handful of baby spinach.
3-5 Garlic Cloves; minced
2 1/2 tbsp chickpea flour
1 cup organic Veggie Broth
3/4 cup Non Fat Greek Yogurt
Cayenne Pepper&sea salt to taste
Gluten Free brown rice noodles of your choice


– boil a pot of sea salted water, and pour pasta in.

– while pasta is cooking, heat olive oil in a sauce pan over medium heat. Add chopped onion and cook until soft (5 mins). Add minced garlic and cook another minute.

– in another frying pan cook mushrooms, red peppers and tofu with a bit of olive oil until medium soft.

– in the first saucepan,(onion-garlic) add the chickpea flour and stir until combined (it will be lumpy, don’t be scared). Add the veggie broth slowly to the onion/garlic/flour mixture and stir until creamy consistency. Turn down heat to low and add greek yogurt.

– fold in spinach until softened, then add in pepper-mushroom-tofu mixture. Stir until completely combined.

– add cayenne & sea salt to taste

– top the pasta with the sauce mixture and ENJOY.