Weeknight · 15–30 min

JC's Zucchini Alfredo

Name: JC's Zucchini Alfredo
Prep time: 25 min
Cook time: 20 min
Total time: 45 min
Ingredients: ¼ cup raw cashews, ¼ cup. Peanuts or pumpkin seeds work too; 1 ¼ cups water, to boil the nuts, plus extra for blending. Start at the nuts' level in the cup; ½ cup fresh dill, ½ cup, torn up; ¾ tsp fresh ginger, ½ to 1 teaspoon, finely chopped. Start smaller if unsure; 2 ½ large cloves garlic, 2 to 3 large cloves, lightly chopped; 50 ml lemon juice, juice of 1 lemon; 50 ml lime juice, juice of 1 to 2 limes; 1 tbsp maple syrup, 1 tablespoon, plus more to round out sharpness; 4 cups zucchini, 4 cups spiralized, which is 2 to 2½ medium zucchinis; 1 ½ cups broccoli, 1 to 2 cups florets, chopped. Optional, for more satiety; 1 ½ tbsp olive oil, 1 to 2 tablespoons. Optional; 1 tsp salt-free all-purpose seasoning blend, optional but recommended; Young jackfruit, canned and drained, ½ cup canned, drained, 3 to 4 chunks, chopped. Optional, more filling; White salicornia salt, ¼ teaspoon, optional

It is rich on purpose: it satisfies the craving without being the old dish. This is the cooked vegetable part of a vegetable meal, not the whole meal. Always pair it with my Intestinal Broom Salad. If you started the day with the green juice, give it the 2 to 2.5 hours before you eat this.

JC Ortiz-Roman’s pick · mucusless diet healing system · 4 years, 11 months plant-based

@jc.ortiz.roman

Shared by JC Ortiz-Roman· verified plant-based

Hands-on: 25 min
Hands-off: 20 min
Total: 45 min
Dishes: 4

9gprotein308cal32gcarbs19gfatper serving · $2.55

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Skillstove · blender · oven

Ingredients

Servings

Method

1
Equipment: oven, baking sheet, parchment paper, spiralizer (hand-crank or countertop), large mixing bowl, knife, cutting board, tongs or spatula. For the sauce: small pot, strainer, blender (Magic Bullet or similar), citrus juicer.
2
The sauce: Boil the nuts or seeds: Put ¼ cup in a small pot with about 2 inches of water and boil on medium-high to high for about 5 minutes, until very soft. Boiling is what makes the sauce smooth instead of grainy.
3
Load the blender cup while they boil: Add the ½ cup of dill torn or broken up, the ginger, the garlic lightly chopped, the lemon and lime juice, the maple syrup, and the salt if you are using it.
4
Strain, rinse, add: Strain the nuts or seeds, rinse briefly with cool water, drain, then add them to the blender cup.
5
Add water conservatively: Pour clean water up to about where the nuts or seeds sit in the cup. That is your safe starting point.
6
Blend until ultra-smooth: Blend, pause, shake or tap, then blend again until it is completely creamy.
7
Taste and tune: Too sharp from the garlic or citrus, add a touch more maple syrup. Too thick, add tiny splashes of water and re-blend. Want it more herb-forward, add more dill.
8
The alfredo: Preheat the oven to 445°F (230°C): Do it before you prepare the vegetables so it is fully ready once everything is assembled.
9
Spiralize the zucchini: Cut off the ends, spiralize into noodles, and put them in a large bowl. Slice any thick center pieces lengthwise into thinner strips and add them back. Cut very long noodles in half so they are easier to eat.
10
Prepare the broccoli, if you are using it: Cut the florets into small, even pieces, halving or quartering the larger ones so everything cooks at the same rate. Add them to the bowl.
11
Add the olive oil, if you are using it: Drizzle 1 to 2 tablespoons over the vegetables and mix with clean hands or a spoon until they are evenly coated.
12
Add the nut or seed cream: Pour over a generous amount, traditionally about half a batch, and mix until every noodle and floret is coated.
13
Spread it on the tray: Line a baking sheet with parchment paper, spread the mixture evenly, and press it into a thin layer about ½ to 1 cm thick so it cooks evenly.
14
Add the jackfruit, if you are using it: Flatten as many chunks as you crave, chop them small, and sprinkle them over the top.
15
Season the top: Sprinkle salt-free seasoning generously over the surface. Do not mix it in, let it bake on top.
16
Bake for about 20 minutes: Look for light golden browning on the zucchini and broccoli. Do not overbake, it dries the nut cream out.
17
Plate it: Use tongs to gently push the edges inward, then lift and plate while it is hot.
18
Serve warm, as the cooked vegetable portion of the meal, alongside a raw combination salad.

Good to know

Oven times vary, so adjust for yours. You are aiming for a sauce that is still creamy and hydrated by the zucchini juices, never dry or crumbly. Start low on the water for the sauce: if you over-thin it, you cannot recover it without adding a whole mess of extra ingredients.
Dill is the herb I recommend. Swap it for cilantro, basil, parsley or green onion for a different sauce. Less garlic bite: if you are not baking or cooking the final dish, drop to 1 clove or even half a large one.
Lighter: use only zucchini noodles and reduce the nut cream. Heavier and more filling: add the broccoli and the jackfruit. The ingredient list makes a full batch of sauce and the alfredo takes about half; the rest keeps for a salad.
Fully mucus-free: swap the nut cream for a tomato-based or roasted pepper sauce, and leave out the olive oil. The nuts, seeds and oil are the mucus-forming items in this dish, so taking them out is what makes it mucus-free.