Quinoa Nutty Bites

 

 We had a wonderful weekend listening to General Conference. It is always uplifting. We had one of our daughters and her husband come in town for a visit. That was a treat. She is expecting and looks so cute. We had a big juicy turkey with the whole gang. So much to be thankful for. It was a day of Thanksgiving. 

 

 I  love nuts and have fun creating new snacks with them. This is one that I hope you will enjoy. I put in quinoa and chia for extra nutrition. Yum!

1 cup unsalted cashews
1/2 cup unsalted pecans
2/3 cup Bobs Red Mill old fashioned oatmeal (gluten free if desired)
1 C unsweetened coconut flakes
2/3 cup Quinoa flakes
1/4 cup chia
1 C honey

Directions

1. Grease a square pan. 

2. Pulse together all the ingredients except the honey. Keep it slightly chunky. 

3. In a small saucepan pour in honey.  Turn heat to medium high heat and let honey come to a boil. Reduce the heat to medium low and simmer until it reaches 240 degrees. Stir it often. It will turn into a nice thick carmel. Take off the heat. 

4. Pour over the nut mixture and stir until all combined. 

5. Scoop mixture into pan and press down with rubber spatula until all even. 

6. Let harden in the fridge. Cut into squares. I then put them in a ziplock in the fridge so they were ready when I wanted a snack. Yum

 fo

Nutty Bars (gluten free and low sugar)

"Some times you feel like a nut some times you don't.... " This song has been running through my head. I usually feel like a nut. haha I love eating nuts. The funny thing is I used to think I didn't like pecans and now I realize that I do. It is fun to eat different nuts because they all contain different benefits. They are a great source of protein too. The key is to enjoy them but to not go overboard eating them.

I made this mixture of nuts into a bar and was very pleased how they turned out. It is a great combination of flavors. Do you feel like a nut today?

 Ingredients

1 C chopped unsalted cashews
1 C chopped almonds
1 C chopped pecans
1/2 C chopped dark chocolate chips
4 T chia *optional
4 T coconut oil melted
1 T honey
1/2 C chopped dark chocolate chip
1 T coconut oil

Directions    makes about 1 dozen

1. In a medium size bowl pour in cashews, almonds, pecans, chips and chia. Stir until all combined.
2. In a small bowl stir together oil and honey. Stir into the nut mixture until all combined.
3. In a small bowl melt remaining chips and oil in microwave. Stir the oil and nut mixture together. The chips melt a little bit with the warm oil and honey. I liked that.
4. Line a long bread pan with parchment paper. Pour the melted chips on the bottom of the pan spreading evenly. Then pour the nut mixture on top. Spreading it evenly. I used a small metal spatula to flatten the mixture down.
5. Place in fridge to harden. It will take about an hour. Cut into squares and enjoy.
6. Store leftovers in fridge in air tight container. YUM!

Cashew Butter Bites (gluten free and low sugar)

This are a fast and easy healthy snack to make. I love having snacks like these on hand. It is a nice source of protein that gives you energy.

Ingredients

1 C unsalted cashew pieces
2 1/2 T cashew butter (you could use another nut butter)
1 pinch of salt
2 T chia * optional
1 T honey

Directions   makes 9

1. Pour all the ingredients into a bowl. Stir until all combined.
2. Form into balls with hands or with cookie dough scooper.
3. Place on cookie sheet lined with parchment paper. Chill in the fridge.
4. Store in airtight container in the fridge or freezer.

Peanut Butter Nutter Clusters (protein)

I have a new hobby that I am loving. Biking! It is so fun to see things from a bike. I am able to see a lot more than I did when I walked. I am still at the novis stage but it is so much fun. It is fun to do something new. I had ridden bikes before but not to this extent. We live in such a beautiful world. It is a very pretty time of year. Love it!

These are a fun snack. They are loaded with protein and a great snack in between meals when the hungry pains hit or even before that.


Ingredients

1/4 C pecans
1/4 C almonds
1/2 C cashews
1/4 C peanut butter
1/4 C chia
1 T coconut oil
3/4 C old fashioned oatmeal
1/3 C dark chocolate chips

Directions   makes 12

1. In a blender pulse all the ingredients together until all combined.
2. Scoop on to pan lined with parchment paper.
3. Place in fridge to harden. Store in airtight container in the fridge.

German Chocolate Caramel Bites (Protein)

Before chocolate. They would taste great like this too. 

I love this combination of carmel, coconut, nuts and chocolate. They are loaded with protein and low in sugar you can't beat that.  They are a wonderful healthy little snack when you need one. My family loved these. Healthy enough to eat for breakfast which I did today. :)

Ingredients

1 C full fat coconut milk
3 T honey
2 T coconut oil
1/4 C quinoa ground up * optional (excellent source of protein)
1 C almonds chopped up fine
1 C cashews unsalted chopped up fine
1/2 C dark chocolate chips
1 T coconut oil

Directions  Made 17 bites

1. Pour milk into saucepan on the stove that is on medium heat. Stir in honey and oil. Stir about 4-5 minutes until it starts to thicken.

2. Stir in the quinoa and nuts into the milk mixture. Cook on medium heat until mixture is nice and thick.

3. Scoop (I use a cookie scoop that works fantastic) on to greased surface or parchment paper. Place in the fridge to harden.

4. Melt chips and oil together in a bowl in the microwave. It should take about 1 min or less. Stir and place in fridge for about 10 min to let it cool a little and thicken.

5. Dip the bites into the chocolate and place back in the fridge or freezer to let the chocolate harden.

6. Then store in the fridge of freezer in airtight container for easy and convenient  snacking. Yum!

Frozen Banana Quinoa Bites

It has been a long time since I have had a chocolate covered banana. These little bites brought back fun memories of eating them. It is fun how you can eat certain foods and it can take you back to certain memories. These are yummy protein snack to boost your energy.

Ingredients

2 mashed ripe and soft bananas
1 C cooked quinoa
1 C old fashioned oatmeal
1/2 C ground up cashew powder or cashew butter
1 tsp vanilla
2 1/2 T honey
1 tsp cinnamon
1 1/2 T coconut oil
1/4 C dark chocolate chips
1 T coconut oil
1/4 C cashews chopped up

Directions  Makes about 10

1. In a medium sized bowl blend together, bananas, quinoa, oatmeal and cashews.
2. Then stir in vanilla, honey, cinnamon, and oil.
3. Put in freezer or fridge for about 20 min to harden up.
4.Take out of fridge or freezer and form into balls.
5. Place back in the freezer to harden about 30 min
6. In the meantime soften the chips and stir in the oil. Place in fridge to thicken a little.
7. Take the bites and the chocolate out of the fridge.
8. Roll the bites in the chocolate and then the nuts.
9. Place on greased cookie sheet or flat pan.
10. Once they are frozen eat and store leftovers in an airtight container in the freezer.

Quinoa and Oats Bites (Protein)

I made these today. I love adding the quinoa to the protein bites for added nutrition. The red quinoa added a nice dimension to the bite as well. They are a great protein snack for anytime of the day. Yum! Have a great weekend. Enjoy Summer it is going by quickly.

Ingredients

1 C cooked quinoa (red adds nice color)
1/2 C old fashioned oatmeal uncooked
2 T coconut oil
3 T honey
4 T cashew butter or nut butter of your choosing
1/4 C ground dark chocolate chips *optional
1/4 C unsweetened coconut optional
1/4 C raisins *optional
1/4 C chopped nuts *Optional

Directions  makes about 10

1. Pour quinoa, oats, oil, honey, and nut butter into a bowl and stir together until it is all combined.
2. Fold in the other optional ingredients you choose. Then put bowl in the fridge to let it harden about 30 min. It will make it easier to form the balls.
3. Form into balls. I use my cookie scooper. Place on lined cookie sheet. Put in fridge to harden.
4. Eat and enjoy and store leftovers in air tight container in the fridge or freezer. 

Cashew Butter

Enjoy the view

So today I opened my blinds and was taken back by the view. We have lived hear over 18 years now but it never gets old. I hope you are enjoying the view out your window today too. It is such beautiful time of the year. 

Cashew Butter

I was excited to make cashew butter. It was so easy and tasted so good. No added ingredients just cashews. You would be hard pressed to find that in the store. I was so excited about my end result. This is a winner. 

Sweet little chopper.

This is what I made it in. I was really excited how this black and decker chopper did.  In the blender I have to do a lot of stirring. With this machine I can pick it up and shake the mixture around. While I am pushing the back button. It is really sweet.

Cashew Butter

Ingredients 

1 C cashews (unsalted)

Salt *optional

Directions

1. Pour the nuts into the chopper, food processor or blender. Blend and stir until it looks like this finished product. It takes a few minutes for it to start forming a ball. 

2. Store in an airtight container in the fridge. You could add honey if you want a sweetened version. 

*You could do this same process with almonds, peanuts, hazelnuts etc...

Mango Cake Bites (Raw)

I thought it would be fun to make some little bites out of mangoes. It is a fun little bite size snack that is great anytime of the day. I am a big fan of mangoes so I love adding them to things I make. Mangoes have such  a wonderful flavor and it adds to the recipe that I add them to.


Ingredients

1/2 C water
1 C frozen mangoes chopped up
3/4 C cashews
1/4 C quinoa flour
3/4 C unsweetened coconut
2-3 T honey
3 T coconut oil
unsweetened coconut to roll them in

Directions

1. Pour ingredients into the blender or food processor starting with water and mangoes.
2. Blend until smooth and creamy.
3. Then add the remaining ingredients and pulse and stir until all smooth.
4. Put in the freezer or fridge until it starts to harden.
5. Roll into small balls. Then roll into coconut that is in a small bowl or plate.
6. Place back in fridge or freezer depending how hard you want them. Allow time for them to harden. 7. Store in an airtight container. Eat  and enjoy!

Easy Healthy Version of Banana Splits (Vegan)

So here is a way to have banana splits with out the guilt. You could add to the toppings that I used. I made the recipe for two, but you could just double the recipe if you want to make more. It is a great way to enjoy this warm weather that is here. Living life to the fullest every day. Bring on Summer!

Ingredients

2 Frozen bananas *

2 T dark chocolate chips

2 tsp coconut oil

2 T strawberries blended (Or berries of your choice)

1/2 tsp chia

2 T crushed nuts I used raw cashews

Directions

1. Blend frozen bananas cut up in pieces in high blender. If you don't have a high power one you may have to do one banana at a time. Stir with rubber spatula in between pulses if necessary. 

2. Scoop banana mixture with ice cream scoop into bowls. Place bowls in the freezer while you do the prep for the other ingredients.

3. Place chips in a small bowl with oil and melt in microwave for 30 seconds. Stir and set aside to cool. 

4. Stir the strawberries with the chia to help it to thicken. Set aside.

5. Chop up your choice of nuts. 

6. Take the bowls out of the the freezer and drizzle on the berry topping. 

7. Then drizzle on the chocolate sauce. It is really cool it hardens on the banana ice cream. 

8. Then toss on the nuts. Enjoy a yummy treat! You should place them in freezer if you are not going to eat them right away. 

* To have harder banana cream make it a couple hours ahead and place in freezer.

Yummy Chocolate Cashew Protein Bites

So I can never have enough of different versions of these protein bites. They are great to have stored in the fridge when you need a healthy snack. I love that they have a crunch to them and a touch of sweetness. They also are packed with some nice protein in them.  They are filling too. You may want to double the recipe.

Ingredients

1 C cashews
2 T chia seeds
2 T hemp seeds
2 T coconut oil
1 T cocoa
1 T honey (substitute for vegan version)

Directions  makes 5-6 bites

1. Blend up the nuts first in the blender. I left them a little chunky. You can decide your preference.

2. Pour in the remaining ingredients. Pulse until all combined. You may have to stir with a rubber spatula in-between pulses.

3. Pour into a bowl and form into balls. Put in fridge to harden. Enjoy!

4. Store in airtight container in the fridge. Yum!


More protein Bites
Chocolate peanut butter candy bites

Dark Chocolate Cashew Truffles

Sweet and Salty Protein Bites

 These are sweet and salty and packed with protein. They are a great snack to give you added energy. I love eating a handful of nuts for a snack and this is like eating a handful of nuts with some extra ingredients that have great nutritional value. Yum! I was excited to try hemp seeds. I love the added health benefits they have in them.

Ingredients 

1 C almonds
1 C cashews
1/3 C pistachios
1/3 C hemp seeds
2 T coconut oil
1 T honey or sweetener of your choosing
1/3 C buckwheat groats
1/4 to 1/2 tsp salt *Optional if you have salted nuts you may not need it at all.

Directions

1. Pour all the ingredients into the blender. Pulse several times. You may have to stir it with a rubber spatula in between pulsing. Leave some chunks in the nuts.

2. Roll them into balls and put in the fridge to let them harden. Store in an airtight container. 

Lemon Cream Crumble (Gluten Free)

This recipe is in honor of lemons. I love lemons. I love having a bowl of them on my counter. They just make me happy to look at. I love the smell of them. I also love the taste of them. I love eating lemon yogurt. It is soo good. This is a healthier version of the lemon yogurt that you buy in the store. The strawberries are a nice addition to the dish. I love strawberries too. It is such a great time of year. It tastes kind of like lemon cheese cake, if you let it sit in the fridge for a few hours it will thicken up. 

This could be eaten for breakfast, a snack or even a dessert. It is very versatile. It is a nice way to enjoy the Spring and Summer. 

I hope that you have a wonderful Easter weekend. I love Easter. It is one of my favorite holiday. I love honoring Jesus Christ, and know my life would not be the same without him. I owe him everything. He helps to make me whole. Happy Easter!

Ingredients

1 C toasted quinoa *

1/2 C buckwheat groats 

1/2 C unsalted cashew pieces

3 T coconut oil

2 T honey

1/8 tsp salt *optional

1 C plain yogurt w/ 1 T honey & 1 tsp vanilla

1 C lemon curd (here is a recipe w honey)

Cut up washed strawberries

Directions makes 4

 1. In a blender pulse the quinoa, buckwheat, cashews until all broken down into a nice crumble.

2. Pour the mixture into a medium sized bowl and cut in the oil, honey, and salt with a pastry blender or whisk. Continue until all combined. If you want the topping to have more crunch, then bake it on a cookie sheet for 10 minutes at 350 degrees, stirring once. But it's optional. :)

3. In parfait dishes fill the bottom with about 1 1/2 T of the dry mixture in each dish. 

4. Then spoon 1 T of yogurt  into each dish and then 1 T lemon curd in each dish. 

5.Top with strawberries. Repeat the steps again. Then top off with the crumble and remaining strawberries. If you are not going to serve right away put them in the fridge. Put the strawberries on top right before serving. 

* I ate one after it had been a the fridge for a couple hours it tasted like lemon cheese cake. So Good!

*Toasted quinoa- rinse quinoa until water is not cloudy. Pour into skillet and toast on medium heat until light golden. 

Delicious Chicken Salad with Yogurt

I had this for dinner this week. It tasted so good. I love chicken salad but, don't love to eat all the mayo that is usually in it. So this is a recipe that uses no mayo at all. I love the kick the lemon adds to it as well. I saved calories by serving it on lettuce.It was a treat to have leftovers for lunch the next day. Delish! I hope that you are doing something fun this weekend. This is a wonderful time of year enjoy it!

Ingredients:
1 C of cooked chicken chopped in small pieces
1/2 C green onion chopped up
1 green apple diced up
1 C of red grapes chopped in half
1/4 C of unsalted cashew pieces or nut of your choosing
3/4 C celery chopped into pieces
1/2 C plain low fat yogurt
juice from 1 lemon
1/2 tsp garlic powder
salt and pepper to taste
Romaine lettuce to serve it on.

Directions: Serves 4
1. Place the first 6 ingredients into the bowl.
2. In a small bowl mix the yogurt, lemon juice and garlic powder together.
3. Pour over the salad and stir in. Add salt and pepper to your taste preference.
4, Scoop on to lettuce leaves and serve.

Almond Butter Treats (Raw)

These are another one of my creations. I have made a lot of different versions. It is fun to experiment and come up with something new. I shared some of these with some friends and they were a hit. So I thought I would pass along the recipe to you. I like to store them in the freezer in a zip lock or air tight freezer container. Then they are ready when ever you want a quick snack. They are very satisfying to me, and I feel like I am eating something healthy too. You really can't go wrong when you combine these yummy ingredients. :)

Ingredients:
5-6 dates (softened) You can soak them ahead of time
1/4 C almond butter or peanut butter
1/2 C old fashioned oatmeal
1/3 C pumpkin seeds unsalted
1/3 C cashew pieces unsalted
2 T coconut oil

Directions:
1. Make sure the dates are soft. You can put them in the microwave with a little water for 30 seconds.If you haven't soaked them. 
2. Pour all the ingredients into the blender and pulse a couple seconds and  stir it and continue the same process until it reaches the desired consistency.
3. Pour the mixture into a bowl and form into balls. Put in the fridge or freezer to let harden. You can eat them soft too. Enjoy!

Here are some other ones:

1. Almond cocoa balls
2. Almond Coconut treats
3. Power Balls

Spinach Artichoke Sauce Pizza (Whole Grain Crust))

Today I walked by a can of artichoke hearts at the store, and got inspired to make something with them tonight. This is what I came up with. I had fun doing the edge of the crust a little different style. It kind of looks like a quiche in this picture. * This sauce would be wonderful on pasta, rice or other whole grains. I did one pizza without bacon bits and 2 without. I thought my children would enjoy it. I liked the one without the bacon flavor.


Here is a recipe for whole grain pizza crust(I had a mix of whole grains in the flour brown rice, quinoa, spelt and wheat)

Sauce: (I made 3 pizzas)
*Prep 8 hours ahead or over night would be even better. Put 1 C of cashews pieces in 2 C of water. The longer you soak the better. It will make it creamier. I rushed it tonight and only soaked it 30 min. It turned out well, I think it would be even better if it had soaked longer. *

Ingredients:
4 T butter or coconut oil
1 onion chopped up in pieces
1 14oz, artichoke hearts chopped up and drained and rinsed
2 garlic cloves minced
3 C cashew cream or 3 C half and half
1 tsp lemon zest
2 tsp lemon juice
2 to 3 tsp sea salt w/ iodine
1/4 tsp fresh ground pepper
1 C frozen spinach
1 T fresh basil
1 C of freshly grated Parmesan
*1 T whole grain flour for thickening if needed
Bacon bits 2 to 3 T per pizza

Directions:

1. (Cashew Cream) The process for making the cashew cream. Soak cashews as long as you can or overnight. In 2 C water. After soaking is complete drain out the water and then add 1 C water while you blend in a blender till creamy. Set aside.

2. In a frying pan on the stove heat to medium-low heat and put in butter or oil. Pour in the onions and heat for 3-5 min till soft. Put in minced garlic and stir and cook for another minute or two.

3. Turn up the heat to medium to medium high heat and add the chopped up artichoke hearts and stir until lightly browned. Turn down the heat to medium low. Pour in the cashew cream or half and half. Continue to stir.

4.Then add zest, juice, salt, pepper, basil, spinach and 1/2 C grated cheese. Continue to stir and add 1 T of flour if needed to thicken. You want it to be a thick mixture before you put it on the pizza.

5. Heat oven to 400 to 425. Have it preheated before you put the pizza in the oven. Roll out pizza to desired thickness. ( rolled it out thin.)

6. Pour the sauce on to the crust. Then put on some grated cheese. I used about 1/2 C. of cheese between 3 pizzas. You can put on the bacon bits if desired.

7. I cooked the pizza right on the hot stone. Cook until lightly browned and cheese is melted. Serve it nice and hot.

*Cooked Chicken would be good on it too.

Here is another recipe with spinach and artichokes.

Seeds and Nuts Bites

I am always looking for wonderful foods to have as snacks for my family and myself. I made these yesterday and loved them. There are a lot of variations of this kind of treat out there. This one is a great combination.. I loved adding a few pistachios to them.
Here is one closeup. I liked having them in little bite size pieces.

Ingredients:
2 C nuts cashews, almonds, walnuts, pistachios or ?
1 C sunflower and pumpkin seeds
1/4 C honey
1/4 tsp almond extract or vanilla
1 T coconut oil

Directions: heat oven to 300
1. Chop up the 2 C of nuts. You don't want to chop them too much.

2. Place nuts and seeds on cookie sheets so they are only a single layer. Place pans in the oven and toast the nuts and seeds about 10 min. or until lightly toasted.

3. Then in the mean time place a small sauce pan on the stove and heat up the honey and the extract. Until turns to liquid.

4. Take the toasted nuts out of the oven and put in a bowl or into the saucepan if it is large enough and stir until coated.

5. In a square glass Pyrex pan place parchment paper in the pan. (Or grease pan) Then pour in the mixture.

6. Place back in the oven until lightly golden about 10 min.

7. Let cool about 10 min. Then cut into small pieces. I place the whole piece in the fridge for a little while and then broke them into pieces. I store them in a fridge in a zip lock bag. You cold also wrap them in plastic.

*adapted from this recipe

Healthy Oatmeal Cashew Chocolate Chip Cookies (Vegan)

Well I went to get my teeth cleaned yesterday, by my one of my sweet daughters who is a dental hygienist. Getting my teeth cleaned is Not one of my favorite things to do, so I really appreciate a daughter who makes it a better experience, with her concern and the extra effort she puts into it. She is a sweetie. :) We have made it a tradition to go out to eat, after she cleans my teeth. We to to the Herb Shop. I Love their bread (It was even warm this time :) they serve with their turkey sandwich and their cookies are so good too. It helps me to soften my concerns about my teeth.
Well I looked at the ingredients in their cookies, and came up with my own variation today. They have a lot of healthy ingredients. I would not feel bad eating them for breakfast. You could add some other ingredients instead of chips too. Like dried fruit, nuts etc... Yum!

Ingredients:
1/2 almond milk or soy milk or...
2 T cider vinegar
3 C whole grain flour ( I did about 2 C kamut flour, 3/4 C spelt flour and 1/4 C teff flour)
2 tsp baking soda
1/2 tsp salt
3/4 C cashew powder (1/2 cashews ground into powder in the blender)
1/2 C coconut oil
1 1/4 to 1 1/2 C honey (depending on your sweetness preference) or 2 C sugar for vegan recipe
1 T vanilla
6 C old fashioned oatmeal
1 C chocolate chips or dried fruits or nuts

Directions: Heat oven to 350 Bake 8 to 10 min.
1. In a small bowl pour in milk and vinegar. Set aside for about 10 min. So milk can curdle.

2. Measure and pour the flour, salt and soda in a separate bowl.

3. In a mixing bowl, beat oil, honey and cashew powder till nice and creamy. Then beat in the vanilla. Then beat in the milk mixture.

4. Then alternate adding the flour and the oatmeal. Fold in the Chips.

5. Scoop on the cookie dough on to cookie sheet. (I used parchment paper.)

6. Don't over bake just cook till light golden. Cool on cooling rack.

The cashew powder added a creaminess to the cookie.

* You could flatten them before baking if you want a flatter cookie.

* Cider vinegar can be used in baking to work as a binding and leavening agent. Very Cool! :)

Spicy Grilled Cashew Lime Chicken

This is a fun recipe to try on the grill. It has a little bite to it, which I really liked. It was fun to use cashews in the sauce as well. It made a tasty dinner for our family. I made extra that are nice to have for lunches.

This was what the chicken looked like after being grilled. I was pleased the way it grilled. Sometimes putting the sauce on it makes it burn easier.

Ingredients:
10-12 chicken tenders
1 tsp sea salt with iodine
1/2 tsp ground pepper

sauce:
1/2 cashews
3 T olive oil
3 garlic cloves
4 T soy sauce
1 T honey
1 Jalapeno seeded and chopped (If you want it less spicy you could use 1/2)
2 1/2 T fresh lime juice
1/2 C chopped cilantro for garnish* optional

Directions:

1. /coat chicken tenders with salt and pepper. Set aside.

2. Pour all the ingredients in the blender for the sauce. Pulse until a smooth consistency.

3. Take 1/3 C of the sauce put the remaining 2/3 C in the fridge.

4. Baste the chicken with the 1/3 C sauce. Let it sit for 10 min.

5. Preheat the grill.

6. Place chicken on hot grill cook on both sides till nicely golden.

7. Pour remaining sauce on the chicken. (You could heat up the sauce ahead of time if you desire, I did not. ) Serve and enjoy!

Cashew Sauce with Pasta

I was in the store the other day and started talking to a lady as she was checking out. I love talking to people--just like my dad. Sometimes it drives my kids nuts, but I find I learn fun new ideas. This was one of those times. She was telling me how she makes a cashew sauce with pasta that her children love. I gave it a try yesterday and really enjoyed it. It is nice if you avoid dairy. There is no dairy in the recipe, but lots of healthy veggies.



This is what it looked like prior to cooking.

Ingredients:
12 oz cooked pasta whole grain or regular ( something like rotini, macaroni penne, etc..)
3 slices toasted bread
1/2 green onions chopped small pieces
2 C peeled potatoes chopped up (yellow or red)
1/2 C carrots peeled and chopped
2/3 C onion chopped up small pieces
2 C water
2/3 C cashews
1 T sea salt
1/2 C coconut oil or another oil or butter if you are OK with dairy
2 garlic cloves minced
1/2 tsp dried mustard
2 T fresh lemon juice
1/2 tsp pepper
1/4 tsp cayenne
1/2 tsp paprika
1/2 C fresh spinach *optional
1/2 C fresh mushrooms * optional
paprika and dried parsley for garnish

1. Throw the toasted bread into my blender to chop them up into bread crumbs. (* optional: You could add a couple tablespoons of melted butter to the breadcrumbs after they are chopped up. (If you are OK with a little dairy.)

2. Heat oven to 350. Grease a 9X13 pan.

3. In a saucepan, add onions, potatoes, water and carrots. Cook with lid on until vegetables are softened.

4. In a blender pour in cashews, salt, garlic, oil, mustard, lemon juice, Cayenne, paprika, and spinach, mushrooms cooked vegetables along with the cooking water. Pulse until the mixture is all creamy. It should take a couple minutes.

5. Then a bowl mix the cooked pasta and sauce together. Pour into greased pan.

6. Pour on the breadcrumbs sprinkle evenly, and sprinkle with paprika and parsley.

7. Place in preheated oven. for 20 to 30 min till the bread crumbs are a nice golden color. Don't over bake. It will dry it out.

Serve
* You could omit the breadcrumbs and the cooking part in the oven, and just pour the sauce on to spaghetti or linguine. Something for me to try next time. :)