When I first joined the Cooking Light Bloggers’ Connection, used to “renovate” their recipes once a month. I took this lovely fresh pasta dish and made it gluten-free and vegan. We both thought it was bright and zippy, very springlike. This makes a perfect spring dinner for two.
The renovation: At its heart, this recipe was easy to convert to be gluten-free. If you eat dairy products you don’t have to change the original recipe much at all. I would simply use oat flour instead of the all-purpose flour and gluten-free pasta. For this renovation, I decided to use nutritional yeast instead of the flour, as I was trying to replace some of the cheese flavor provided by the parmesan. I used cashews to replace the half-and-half, but you could also use soy creamer or Mimicream. I used low-sodium vegetable broth instead of chicken stock.
vegan, gluten-free, reduced-sugar diets
low-sodium or migraine diets
Could this be migraine-friendly?
This recipe is tricky, as it’s from my days before I was diagnosed and was eating plant-based. Here’s why this recipe isn’t migraine-friendly:
- Lemon: Since all citrus can be a trigger, I recommend testing each type of citrus individually to see if any bother you.
- Nutritional yeast (fermented food)
If you have learned that these foods aren’t migraine triggers for you, enjoy!
Spring vegetable penne with lemon "cream" sauce
- 4 ounces brown rice pasta penne
- 1 tbsp olive oil (extra virgin)
- 3/4 cup onions (130 g) sweet or Vidalia, chopped
- 4 ounces mushrooms pre-sliced
- 1 clove garlic finely minced
- 1/2 cup vegetable stock (low-sodium)
- 1/4 cup cashews raw (28 g)
- 1/4 cup water (filtered or spring)
- 1 tbsp nutritional yeast (3 g)
- 1 tbsp lemon juice (fresh)
- 1 pound asparagus spears diagonally cut into 1
- 3/4 cup peas frozen (130 g)
- 1 tsp thyme (fresh) strip leaves off stems
- 1/2 tsp lemons zested or grated
- 1/2 tsp sea salt kosher salt
- 1/2 tsp black pepper
- Heat a large pot of water to boiling, add a little sea salt, and cook pasta until al dente. Drain.
- Heat olive oil in a large sauté pan over medium heat until shimmering. Add the onions and sauté for five minutes until translucent.
- Add mushrooms and garlic and cook until mushrooms begin to brown.
- In a blender, blend stock, cashews, water, nutritional yeast, and lemon juice until smooth.
- Once mushrooms have released most of their liquid, add asparagus and peas and cook until asparagus spears are golden brown.
- Add pasta and sauce to the sauté pan, stirring well until everything is hot and bubbling.
- Add thyme, lemon zest, and pepper, then a little sea salt to taste if needed. Serve hot.
- 494 calories
- 15 g fat
- 2 g saturated fat
- 9 g monounsaturated fat
- 3 g polyunsaturated fat
- 0 g trans fat
- 0 g cholesterol
- 638 mg sodium (76 mg sodium with salt omitted)
- 1120 mg potassium
- 77 g carbohydrate
- 13 g fiber
- 12 g sugars
- 19 g protein
- 13 Weight Watchers Points Plus