Main Dish

Alfredo Jackson | Plant Based Fettuccini Alfredo

Is there anyone else out there who was (or still is) a huge chicken alfredo fan as a kid?

This entree was always one of my favs. It was always my “go to” meal when eating out, but I always felt guilty eating it because I knew it wouldn’t help me in my situation of being an overweight little girl. I learned how to watch what I ate at a very early age, and I’m actually so incredibly grateful for that experience! It’s fueled my passion for comforting, healthy, lifestyle foods.

With the healthier food changes I’ve made since my teen years, it’s been YEARS since I’ve indulged in this comforting entree.

Until now, at least 😉


Last week, a client of mine introduced me to another blogger, Straight Up Food, who grabbed my eye by her awesome dedication to no oil 😉

She had an incredible recipe for an entirely plant based alfredo sauce that I made a simple modification to. Instead of using cashews, I used sunflower seeds, which do not undergo such a lengthy seed extraction process.

It’s almost impossible to find a TRULY raw cashew.

Why’s this?

Cashews undergo quite a bit of heat exposure in preparation to be de-shelled. They’re roasted, steamed, and oven dried in some cashew origins, which negatively influence the protein and fat structures within the fruit, the cashew.

Oh yeah, cashews are fruits, did you know that?

Ideally, it’s best to consume foods in their natural state. Highly heated proteins and fats are directly related to carcinogenic effects in the body.

No, nuts do not lose their heart-healthy monounsaturated fat during the roasting process. However, roasting may alter and damage the polyunsaturated fats that nuts also contain and that are more vulnerable to oxidation. Oxidized fats account for rancidity, giving nuts, and other foods, an “off” taste and a bad odor reminiscent of oil paint. Rancid oils are pro-inflammatory and carcinogenic. The more the surface of the nut is exposed to air, the more likely it will be to oxidize. Roasted, chopped, and ground nuts go rancid more quickly than whole raw ones.


Now that you know, keep away from those roasted nuts and seeds!

What is it that really makes this sauce?

White beans!

Their creamy & starchy taste and texture have everything to do with it!

Photo Credit

White beans are loaded with fiber, protein, folate, iron, magnesium, potassium, and copper! They’re also loaded with manganese, which is critical for bone health, metabolism, and mineral absorption. Aside from bone health, manganese is also critical for the nervous system, thyroid function, sex hormones, blood sugar regulation, along with fat and carbohydrate metabolic break down in the body.

This nutritious pasta sauce fully satisfies the desire for a creamy and fatty tasting dish! Especially after an intense workout!

The greatness of this sauce is abundant in protein, healthy fats, vitamins, minerals, fiber, and is a great base for any and all sauces you wish to create for yourself in the future!

I have great admiration & respect for all of those who are creating amazing recipes that are health sustaining with a whole food foundation! I especially love and greatly enjoy using seeds and beans together to create that creamy and fatty tasting consistency that makes us fall in love with comfort foods. It’s kind of engrained in us as we grow to love & crave these fatty foods. We’re trained to love them.

And yes, it is okay to love fatty foods! When they’re whole food based and have all of the synergists and co-factors that are needed for food breakdown and absorption, that is. You can only find this in whole foods, people.

Processed oils are not a source of healthy fats, but your whole foods are!

It’s just learning and applying the right fit of information for you, and the quality of life you wish to live. Not only just now, and in the moment, but how you wish to live in the future! What you put in your mouth today effects your health later. No way of going around this…!


The point is to consume foods that build, maintain, and repair the body, like the torso on the left. Not to destroy or break down the machinery of the body, like the right. Kapish?

So here’s to indulging in comfort foods that fully nourish and repair the human body!


Ingredients (All Organic)

1 cup soaked sunflower seeds

1 can white beans

1 tsp ground garlic

1/2 – 1 tsp white or black pepper

Lemon juice (from 1/2- 1 whole lemon)

1/4 tsp Nutmeg



Alfredo Sauce

Soak your sunflower seeds in purified water for at least 1 hour minutes. I prefer to soak my seeds in high alkaline water to minimize the soak time while also maximizing their cleanliness and eliminating superficial residues.

After soaking, rinse seeds so there is no “dirty seed residue”. Toss them into blender.

Open can of beans, drain out the liquid, and rinse them. Add them to your blender.


Add in salt, lemon, garlic, nutmeg, and pepper, with the addition of 1/2 – 3/4 cup of water.

This may vary depending on the consistency of pasta sauce you desire. You can add water as you go, as well.


Blend at full speed, until smooth, and creamy to your desired texture.



Bring water to a boil and toss in your fettuccine. Once your noodles are cooked fully, drain, and toss in broccoli florets.

Cover florets fully with the noodles so they can soften from the heat of the noodles.


Then, pour alfredo sauce and gently toss pasta with a wooden spoon so it’s completely smothered 🙂


I like to let it sit in the pot with the lid covering for about 10 minutes so the noodles can become saturated in flavor. You may need to add a slash of water at this point to hydrate your noodles. Sometimes the noodles absorb the water from the sauce 🙂

Then, you’re ready to eat!


I love to make a large batch so I have enough for the next day.

Last week after making it for the first time, I had enough to bring with me to an event the next day. It was a lifesaver!

I don’t eat oil, which means I choose not to eat from food trucks.

Thank you, Alfredo Jackson!

Enjoy, eat, and feast!



For more information regarding filtered water and the system I’ve been using for the past year for drinking, food prepping, and cooking,  find out more here!


2 thoughts on “Alfredo Jackson | Plant Based Fettuccini Alfredo”

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