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Spicy “Cheesy” Sauce

by ADMIN on AUGUST 20, 2012

Meatless Monday!

Looking for a healthy alternative to a cheesy, alfredo, heart-attack-in-a-bowl sauce?

Well… here you go. Spicy. Creamy. Egg- , dairy – and, cheese – less.

And yet packed with Fla-Vah!

Dinner Idea

Saute (in 1/2 Tbsp olive oil): 6 oz defrosted, shelled frozen edamame. 1 can (15oz) drained chick peas, and 1 can drained artichoke hearts. Sprinkle with salt and pepper.

Cook 1 cup pearled Farro (the most awesome-est grain ever, packed with protein and fiber!) in 2 cups low sodium broth and 1 cup water. Bring to a small boil and cook (at that small boil) for about 15 minutes.

Plate Farro with veggies on top, then douse drizzle with the sauce.

Then go back for seconds.

Spicy "Cheesy" Sauce

Prep time: 10 mins Total time: 10 mins Serves: 4

Spicy, creamy sauce that's great on veggies, grains, or even chicken!


  • 2 garlic cloves

  • 2 Tbsp nutritional yeast

  • ½ cup light coconut milk

  • ¼ cup part-skim ricotta

  • ¼ cup plain fat free Greek yogurt

  • ½ of a Chili in Adobo sauce

  • 1 Tbsp flour


  1. Blend all ingredients (except for the flour!) in a food processor until smooth.

  2. Scrape into a small sauce pan, whisk in flour, and cook over low-medium heat until thickened.

  3. Drizzle over your meal!



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