I have been experimenting a lot lately with different dairy-free white sauces. The kiddos get excited about anything “cheesy”, and it has been a lot of fun to explore new creations! Our family follows the Specific Carbohydrate Diet to manage our daughter Crohn’s Disease. It is an incredibly clean diet and mostly dairy free… though some aged cheeses are actually allowed. I have been able to create SCD Legal cheese sauces using cheddar/parmesan and plant-based milks or this Immune Boosting Bone Broth. But as it turns out, dairy-free cream sauces are down-right delicious, and I MUCH prefer them to their cheesy counterparts. They pack a ton of flavor without that heavy feeling of cream and cheese. This latest dairy free version accounts for even more allergies by avoiding nuts altogether. This Nut Free Vegan Cream Sauce might just be my favorite yet! The amount of flavor developed with a few simple ingredients is unbelievable!
Hearts of Palm Pasta
The photos in this article feature Hearts of Palm Spaghetti tossed in Nut Free Vegan Cream Sauce. Our family loved this low carb “pasta” and definitely recommend! And as a quick side note, Hearts of Palm are exceedingly nutritious! According to our friends at Healthline, one serving provides:
Only 36 calories
4 grams of protein
4 grams of fiber
38% DV of potassium
36% DV of zinc
20% DV of phosphorous
Are Hearts of Palm SCD legal?
I have read several articles about hearts of palm. Some say yes, it is an SCD legal food. Others say no. Unfortunately, it is a newer food and is not listed on the official SCD Legal Food List. However, it is sold on the highly trusted Wellbee’s website (an all SCD legal online store). For me, that was evidence enough of its legality! Our daughter tolerated the Hearts of Palm just fine and we all enjoyed the texture and taste. As with all foods though, try them with caution. Every belly is different and may not tolerate foods in the same way.
What Else Can I do with Nut Free Vegan Cream Sauce?
The pasta dish pictured was fantastic and the flavor of the cream sauce complimented the shrimp and “noodles” wonderfully. I added sauteed red peppers and spinach and finished with lemon zest (AMAZING!), parsley and a pinch of nutmeg (also recommend!). Other creamy suggestions include:
Nut Free Vegan Cream Spinach– Oh yes, this was a real homerun!! I would love to have posted photos but we gobbled that spinach up so fast I didn’t have time.
Vegan Cream Spinach Stuffed Chicken– Another family favorite! Just sauté spinach, toss in the Nut Free Vegan Cream Sauce and stuff inside chicken breast. (I wrapped the breasts in prosciutto because why not?!) Bake at 350 for 25 minutes and enjoy.
Cream Drizzled Roasted Veggies– This cream sauce takes any roasted veggie to the next, creamy level. Think roasted asparagus, broccoli or cauliflower…yum!
This is such a versatile sauce with many serving possibilities!Please leave a note in the comments with photos if you make a dish you love.I can’t wait to see your own creamy creations.
Just a few simple ingredients and 15 minutes yields the most flavorful, nut-free vegan cream sauce! Use this cream sauce for vegan creamed spinach, tossed with a pasta of your choice, or drizzled over roasted veggies. Any way you use it, you won’t even miss the dairy!
Ingredients
Scale
1 medium yellow or Vidalia onion
5–6 large cloves garlic
1 cup canned coconut milk (look for a brand with no gums or emulsifiers added) OR any other plant based milk you like
Heat 1 Tbsp olive oil in a large skilled and sauté onion and garlic until soft and translucent and just barely turning golden brown (5-7 minutes).
Place onion and garlic in a high speed blender with 1 cup milk of choice, 1/4 tsp salt and some black pepper. Puree until super smooth.
At this point, the sauce is pretty much done. Taste and add salt/pepper if desired. I added and extra 1/4 tsp or more salt and at least 1/8 tsp pepper.
NOTE: Depending on the size of your onion, the consistency of the sauce may be thicker or thinner than you’d like. No problem! If the sauce is:
Too thin- return to the skillet and simmer for a few minutes to thicken.
Too thick- add more milk of choice (or water) and blend again.
Try these yummy finishing touches!
parsley
lemon zest
ground nutmeg (just a pinch will do!)
shredded parmesan (if you eat dairy)
Notes
This sauce will keep in the fridge for 3-4 days. Dishes using this sauce reheat very well! Just place in an airtight container.
Nut Free Vegan Cream Sauce also freezes well. Freeze in an airtight container and enjoy within 3-4 months.
