Archive of ‘Mains’ category

Dr T’s Raw Marinara Sauce

| Mains, Uncategorized

IMG_9817sIMG_9807sIMG_9808sI love pasta!  Who doesn’t?  But this pasta is particularly amazing because not only does it throw a party for your taste buds but it is FULLY RAW, overt fat-free, salt-free and you can whip it up in 10 minutes!

I do suggest that you invest in a spiraliser to make raw spaghetti if you are into healthy eating.  Spiralisers are inexpensive and come with different blades so that you can turn a whole variety of veggies like carrots, sweet potato, butternut, cucumber, zucchini….etc etc etc..into gorgeous noodles in the size of your preference – angel hair, normal spaghetti thickness and thick.  You can also use it to chop cabbage for a quick cold slaw.  However, if you don’t have a spiraliser – you can still make this recipe by using a vegetable peeler to peel your zucchini into thin noodles.  It doesn’t quite give the same pasta feel but it’ll do just fine and you can still enjoy this wonderful meal:)


  • zucchini for pasta
  • 7 VERY RIPE large red juicy tomatoes (yucky, flavourless, sour, unripe tomatoes will make for an aweful sauce)
  • 1 large carrot
  • 2 celery stalks (the stalks – not the leaves)
  • 1/2 large red pepper, seeded
  • 50g sundried tomatoes (if you have a vitamix, don’t worry about soaking them first.  If not, first soak them in a little water for 2-3 hours, then drain the water and use.)
  • 35g dates (any kind)
  • 2 small/medium cloves of garlic
  • nutritional yeast, freshly ground black pepper, spring onion as toppings


Spiralise (or use your veggie peeler) to make your desired amount of spaghetti.  Set aside.  Just remember that once the sauce is mixed through, the volume of pasta shrinks considerably so always make a bit more rather than less.

Now for the tricky part….Chuck all ingredients into your blender/vitamix and blend into a smooth sauce.  Wow!  “Cooking” a raw meal is hard work, hey?;)

Taste the sauce and tweak to your liking.  Then pour it over the pasta and mix it through nicely with your hands.  Leave the pasta and sauce to make friends for a few minutes, top with loads of black pepper, nutritional yeast and chopped spring onion and bring out the chopsticks because dinner is on the table!

Dr T




Easy Creamy Cheesy 801010 Mac & Cheese

| Mains

IMG_9171IMG_9167IMG_9161IMG_9165I discovered this cheese sauce recipe on the internet while looking for a low fat, good cheese sauce.  The first time I made the sauce, I served the cheese sauce on its own with roasted potatoes to dip into it – it literally blew our minds!  After that, I just had to try it in a mac and cheese format and it worked beautifully.  This recipe is now my entire family’s favourite vegan mac and cheese recipe – the others we have tried have all been good, but this one is exceptional!

Don’t be put off by the odd ingredients in this sauce – I promise you – it is amazing!


  • 2 cups mashed up boiled potatoes
  • 3/4 cup chopped up boiled carrots
  • 1/2 cup (or more) nutritional yeast
  • 1.5 teaspoon salt
  • 1/2-1 tablespoon lemon juice
  • 2/3 cup water
  • 1 tablespoon olive oil (entirely optional – I left it out this time)
  • pasta
  • optional add ins like sundried tomato


To make the sauce, simply peel and boil your potatoes.  Peel and boil your carrots too.  Once soft, roughly chop up the carrots and measure out 3/4 cup.  Roughly mash the potatoes and measure out 2 cups.  Add all ingredients (except the pasta – duh) into your blender and blend until smooth and creamy.  This makes about 1.3 litres of sauce.  I like my mac and cheese VERY saucy so I use about 350g gluten free pasta and double this batch of sauce:)  How much sauce you use is up to you.  I prefer my mac and cheese rather plain so I just chopped up some sundried tomatoes and once the pasta was boiled and drained, I stirred the cheesy sauce and sundried tomatoes through the pasta.  I poured it into a oven safe dish and topped it with gluten free breadcrumbs and tomato slices with black pepper ground over the top.  I then baked it for about 20 minutes.

This sauce is really amazing!  Hope you like it as much as I do.  Use it as a cheese sauce over nachos, to pour over chips, to pour over roasted vegetables, in lasagne, in pasta dishes that require a white sauce…..

Let me know what you think!
Dr T



Creamy Cauliflower Alfredo!

| Mains, Uncategorized

IMG_9077sIMG_9075sMan…this was a good supper!  I saw this recipe and adapted it to my taste – LOVED IT!  The sauce on its own does taste of cauliflower (although still super delicious), but when mixed through spaghetti, you don’t taste the cauliflower and just taste a creamy delicious alfredo.  You could jazz this up by adding tempeh bacon, asparagus, roasted artichokes, olives etc, but I love my alfredo plain and simple with mushrooms and loads of freshly ground black pepper.

All the measurements in this recipe are approximate.  Depending on your cauliflower as well as on your taste buds, you may want to add a bit more garlic or onion power or nutritional yeast….you get the idea.  Use this as a template and go from there.


  • 1kg cauliflower
  • 1 heaped teaspoon crushed garlic
  • 2/3 cup water
  • 1/2 cup nutritional yeast
  • 1 teaspoon lemon juice
  • 1 teaspoon onion powder
  • 3/4 teaspoon garlic powder
  • salt and black pepper


Steam/boil the cauliflower until soft and drain.  Place into your blender.  Quickly fry your garlic in a pan on the stove top just to roast it a little – no oil needs to be used – use a tiny dash of boiling water if needed.  Now add fried garlic along with all other ingredients into your blender and blend until a smooth sauce is formed.  Add water as needed.  I suggest going easy on the garlic initially – you can add more but can’t take out.  I like garlic so I often add extra, but don’t know about you:)

Pour this sauce over freshly boiled pasta and stir through.  Serve with freshly ground black pepper, some vegan parmesan or nutritional yeast and rocket is always a fabulous addition!

Bon Appetite!
Dr T

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Cheesy Sweet Potato Vegan Lasagne

| Mains, Uncategorized

IMG_8834sI was sitting in a meeting last week and out of nowhere, I just got the idea for this recipe.  Sometimes these inspirations turn out fabulously and other times…well…not so much…This time – ABSOLUTELY AWESOME!



There are several steps to this recipe, but what I love about it is that you actually do very little.  You need to be in the house to supervise but the oven does most the work itself;)IMG_8825s

I like to make the tomato sauce by roasting the tomatoes first as I find this really brings out their amazing flavour.  I also recommend mixing sweet baby tomatoes with larger tomatoes for best results, but after having said that, any old tomato will still taste delicious.  The contrast of the sweet (yet slightly spicy) sweet potato rounds with the salty, herby tomato sauce is just incredible.  Adding the cheese sauce – perfection…. But don’t take my word for it – give it a shot yourself!

If you eat it straight from the oven, it doesn’t hold it’s shape very well and you end up with a pasta bowl.  I love that:)  If you want to serve it in perfect squares that hold well, make it the day before and after letting it cool completely, cover it tightly with plastic wrap and store in the fridge overnight.  Cut it into perfect squares the next day, dish it up and heat in the microwave.  It holds it’s shape perfectly when done in this way.

Ingredients (Serves 4-6)

Tomato Sauce

  • lots of tomatoes!  I used about 1kg ripe roma tomatoes and about 250g small yellow italian tomatoes (freeze any leftover sauce for next time)
  • garlic powder
  • freshly ground black pepper and salt
  • dried sweet basil, origanum, parsely and thyme (or your favourite herb combo)
  • about 1 tablespoon agave/sugar (to taste)

Sweet Potato Layer

  • 3 medium to large sweet potatoes
  • paprika
  • salt
  • olive oil

Cheesy Goodness

  • 3/4 cup raw cashews
  • 3 cups water
  • 6 tablespoons nutritional yeast
  • 1.5 teaspoons salt
  • 3 teaspoons lemon juice (I used bottled)
  • 3 tablespoons tapioca flour/starch/arrowroot
  • 1/2 teaspoon-1 teaspoon garlic powder or 1 clove crushed
  • 3 tablespoons olive oil


  • 1/2 packet (250g) gluten free pasta


Preheat your oven to 200ºC.  Place tomatoes whole onto a baking tray and pop in the oven.   Turn them around every 10 minutes or so.  Roast until their skin starts to peel here and there and they start to crack/burst open.  Do not roast to the point of charring the skin.  Remove them from the oven and place them into your food processor.  Process until they are broken up and form a sauce.  Leave the vent of your food processor open and just cover it with a cloth to prevent splashes – the tomatoes are still hot so you don’t want to trap the steam and blow the lid off your processor!  Pour the tomato sauce into a pot and bring to simmer on the stove.  Add the herbs, salt and black pepper to taste and I advise a little bit of agave or sugar to cut the acidity of the tomatoes.  Be generous with the herbs:)  Simmer gently for 20-30 minutes, giving a stir from time to time.

While the tomatoes are roasting, peel the sweet potatoes.  Slice them into thin rounds of about 1/4 inch thick.  Place all the rounds into an oven tray and after pouring a tablespoon of olive oil into your hands, massage the oil into the rounds.  Sprinkle the rounds generously with salt and paprika and massage it through until evenly spread.  Arrange the rounds into a single layer in the oven tray.  By now the tomatoes are probably ready so remove them and pop in the sweet potato rounds.  You now want to bake these sweet potato discs until soft and slightly browned both sides – you do not want hard, dry sweet potato chips though so don’t over do it.  In my oven I did it 15 minutes on the one side, flipped the discs and did another 10 minutes the other side.  Remove and set aside.

Cook half a packet of gluten-free pasta according to the package instructions.  I used penne, but spirals, penne, shells, sheets will all do.

While the sweet potato is roasting, add all cheese sauce ingredients to a blender and blend until smooth.  You can pre-soak your cashews but I don’t usually bother – turns out great either way and a tiny cashew bit here or there won’t even be noticed.  Taste and season with salt to your liking.  Pour sauce into a pot and bring to simmer while whisking constantly.  As soon as the sauce thickens, remove it from the heat and whisk to make it super smooth.

Take a dish and pour a layer of tomato sauce to cover the base.  Make the next layer of gluten-free pasta.  Pour some more tomato sauce over the pasta to just cover the pasta.  Pour and spread a layer of cheese sauce onto this.  Now add a layer of sweet potato rounds.  Tomato sauce, pasta, tomato sauce, cheese sauce, sweet potato rounds…..You get the idea – keep going until it is all used up.  Save some cheese sauce for the top.  Pour a layer of cheese sauce on top and sprinkle generously with gluten-free dried bread crumbs (buy or toast gluten-free bread really well and pop into the food processor to make your own) and origanum.  Bake at 180ºC for 15-20 minutes or until top is golden.

Let it stand for 10 minutes before serving.

Dr T



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