Feelin’ Saucy

So I have been getting a ton of feedback on my Guilt Free Creamy Alfredo Sauce. I mean it is pretty awesome if I do say so myself. I have said so before, but I love “cheating the system.” I get great satisfaction from knowing that I am eating a yummy substitution for an otherwise unhealthy food. I believe in moderation, but who wants to MODERATE!? This is why I felt compelled to come up with yet another amazing  guilt free replacement for those crave worthy high fat dishes!

When I was at Trader Joes, I picked up a jar of roasted red pepper packed in water. I decided this would be the perfect base for my sauce. Roasted Red Pepper Cream Sauce.. that sounded tantalizing!

What I came up with was veggie packed, low-calorie, fat-free goodness.


 Roasted Red Pepper and Butternut Squash Cream Sauce

(ya.. it’s a wordy title)

  • 1/2  of a roasted or steamed butternut squash (or about 2 cups cubed)
  • 1 cup milk of choice (So Delicious is my pick)
  • 1 roasted red pepper
  • 2 cloves chopped garlic
  • 1 TBS nutritional yeast or parmesan cheese
  • 1 tsp dried basil
  • 1/8 tsp salt
  • 1/8 tsp pepper


First, roast or steam your squash. Then Place all ingredients in a blender, and blend until smooth. (If your Butternut Squash is still hot from the oven, be careful that the blender doesn’t overheat!)

  “Pasta” with Veggies

  • 1 large Raw Zucchini
  • Raw Red pepper
  • Raw Spinach
  • Raw Mushrooms
  • 6 raw Shrimp
  • 3-4 canned artichokes
  • 2 garlic cloves
  • Fresh Rosemary and Thyme

First, used my Paderno Spiralizer to make zucchini noodles. Next I sprayed a skillet with cooking spray, and “sautéed” Red pepper, spinach, artichoke and mushrooms and shrimp.

In a small sauce pan, steam the zucchini noodles until they are “al dente”. image-29

Once everything is done, put it all on a plate, top with the sauce and ENJOY!

Well friends, there you have it. Now go and TRY it :)

xoxo SYN

Pasta Night!

I LOVE pasta. I have ALWAYS loved pasta. I love the rich flavors, the luscious textures, and gorgeous smells.

…I hate that I can’t eat pasta

As a healthy eater, pasta just isn’t an option for me.

  1. I have zero self-control. Even if I buy the “healthy” brands of pasta (Ezekiel brand is really great), one serving just doesn’t cut it for me. I always feel unsatisfied
  2. Restaurant pastas are loaded with fat, refined carbohydrates, and excessive calories…I’m just not into that
  3. I hate that crash I have after eating a huge italian meal. When you eat all of those white carbs, your blood sugar shoots up and then quickly crashes… it makes you feel crappy and tired.
  4. I love creamy sauces… they also happen to be the WORST choice for you… ugh


Tonight…I wanted Pasta….

so I had it…and it was GLORIOUS :)

What I did:

I made pasta like spirals using this new awesome gadget:  Paderno spiral vegetable slicer

image-26 image-27 image-28 image-29

If you don’t have one of these guys… NO PROBLEM!!! use: spaghetti squash, your favorite pasta, steamed vegetables, quinoa etc. this sauce is awesome on anything and everything :)

I adapted the recipe from Katies. Check out her blog… its ridiculously great.

Guilt Free Alfredo Sauce

  • half a head of cauliflower (about 2 cups)
  • 1/2 red pepper
  • 1 garlic clove chopped
  • 1 cup milk of choice
  • 1/4 cup cheese of choice (I used  Galaxy brand cheddar)
  • 3 tbs parmesan cheese (I used nutritional yeast flakes)
  • salt and pepper to taste ( about 1/2 tsp salt—you can always add more)
  • optional—-fresh rosemary

Combine all ingredients in a pot and boil until califlower is soft. Pour everything into a blender and blend on high.

**BE careful, it is going to be really hot…you don’t want it to explode in your blender!! Perhaps wait a few minutes until you start blending.

Pour sauce over pasta, add any veggies and ENJOY!!!

My toppings: Spinach, mushroom, artichoke, red pepper, 1 cup of shrimp and 1/4 cup quinoa.


Blended sauce


zucchini spirals and sauce mixed


Added toppings
*Spinach, mushroom, red pepper, artichoke, 1 cup of shrimp, 1/4 cup quinoa


YUMMM… it’s so spirally!!!

This is definitely my new favorite dinner…

It is so important to indulge in foods that you love, but it is so important to find healthy alternatives. Have fun experimenting with substitutions! When you discover a dish that can replace an unhealthy one, you feel like you are cheating the system…and it is AWESOME.

Question: What are your favorite “indulgence” foods?

xoxo SYN