Plant Powered Pasta Sauce

Hidden Veggies

This hidden veggie dish offers a plethora of nutritional benefits and culinary delights that make it a standout choice for any mealtime. At its core lies kale, a leafy green powerhouse packed with essential vitamins and minerals, including vitamins A, C, and K, along with calcium and potassium. Its antioxidant-rich profile promotes overall health and combats inflammation, making it a stellar addition to any diet. But the benefits don't stop there; cashews lend a creamy texture and supply healthy fats and protein, while canola oil serves as a heart-healthy cooking medium. The medley of spices—oregano, basil, red pepper flakes, and garlic powder—not only tantalize the taste buds but also contribute anti-inflammatory and immune-boosting properties. Miso adds a savory depth and introduces gut-friendly probiotics, supporting digestive health. Nutritional yeast, often dubbed as vegan cheese, enriches the dish with B vitamins, protein, and a cheesy flavor without dairy. Even Parmesan, whether regular or vegan, offers calcium and protein, enhancing both taste and nutritional value. Together, these ingredients create a harmonious symphony of flavors and nutrients, making this hidden veggie dish not only delicious but also a wholesome and nourishing choice for anyone looking to savor health and flavor in every bite.

‍

1. Kale: Kale is a highly nutritious leafy green vegetable rich in vitamins A, C, and K. It also contains minerals like calcium, potassium, and magnesium. Kale is known for its antioxidant properties, which help protect the body from oxidative stress and inflammation. It's also a good source of fiber, which aids digestion and promotes a healthy gut.
2. Cashews: Cashews are a type of nut rich in healthy fats, particularly monounsaturated fats, which are beneficial for heart health. They also provide protein, vitamins, and minerals such as copper, magnesium, and phosphorus. Cashews are a good source of plant-based protein and can contribute to muscle repair and growth.
3. Canola Oil: Canola oil is a source of monounsaturated and polyunsaturated fats, which are considered heart-healthy fats. It also contains omega-3 fatty acids, which have anti-inflammatory properties and support brain health. Canola oil is often used in cooking due to its mild flavor and high smoke point.
4. Spices (Oregano, Basil, Red Pepper Flakes, Garlic Powder): These spices not only add flavor to the dish but also provide various health benefits. Oregano and basil are rich in antioxidants and have anti-inflammatory properties. Red pepper flakes contain capsaicin, which may help boost metabolism and reduce appetite. Garlic powder is known for its immune-boosting properties and may also help lower cholesterol levels.
5. Miso: Miso is a fermented soybean paste that adds a savory flavor to the dish. It is a good source of probiotics, which are beneficial bacteria that support gut health and digestion. Miso also contains essential amino acids and minerals such as manganese, zinc, and copper.
6. Nutritional Yeast: Nutritional yeast is a deactivated yeast that is commonly used as a cheese substitute in vegan dishes. It is rich in B vitamins, including B12, which is important for energy metabolism and nerve function. Nutritional yeast also provides protein and minerals such as zinc and selenium.
7. Parmesan Cheese (Regular or Vegan): Parmesan cheese adds a savory umami flavor to the dish. It is a good source of protein and calcium, which is important for bone health. If using vegan Parmesan cheese, it may be fortified with vitamins like B12, which is beneficial for vegans and vegetarians who may have difficulty obtaining this vitamin from plant-based sources.

‍