It’s safe to say that almost every single person adores pasta. There are countless pasta recipes in existence, but most people tend to stick to simple marinara or Alfredo sauce recipes. In fact, most people purchase jarred versions of these classic sauces. You are better than jarred sauce, people! We understand the convenience of jarred sauce, but convenience doesn’t equal health. Jarred sauce contains an excessive amount of sodium, processed ingredients, and other things that have no place in your pasta sauce.

This recipe calls for unsalted tomato sauce from a jar, but it is simply pureed tomatoes. There are no added flavorings or anything else! Additionally, this recipe takes your taste buds down to the south to enjoy some classic cajun flavors. Cajun seasoning is yet another ingredient that contains copious amounts of sodium. One serving of cajun seasoning (about 1/4 teaspoon) contains 130 to 170 milligrams of sodium, depending on the variety. Why put your body at risk when you can easily make your own with spices you probably have in your spice rack?

That was a lot of information, and we apologize, but it was necessary. The great thing about this pasta is that you only need one pot. You don’t need a separate pot for cooking the pasta, one for the sauce, and a colander to strain the pasta. Just. One. Pot. That is the beauty of a one pot pasta recipe! You have minimal cleanup and the dried pasta noodles get to cook in the sauce, so they absorb all of the flavors as they cook. We hope you like this vegan cajun pasta!

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“When the moon hits your eye like a big…” bowl of zoodles tossed in a savory tomato sauce, you know that’s amore, right? Sometimes you just have to improvise the lyrics to a classic song in order to fit your raw vegan lifestyle. Even more important than the lyrics are the ingredients you use. Forget the store bought jar of sauce and packaged pasta because you won’t need them for this recipe. In fact, you don’t ever need to use jarred sauce because it is filled with sodium and preservatives.

This raw vegan entree is not only filling, but also a pleasant break from salads and smoothies. The first task is to spiralize the zucchini, which is quite an easy process. We recommend that you use a spiralizer that is not handheld, i.e. it has feet and a hand crank so that you can secure it to your countertop. This type of spiralizer is great for zucchini, sweet potatoes, carrots, and more! Once you have your zoodles, you need to make the sauce. Before you do that, we recommend that you pat the zoodles dry with some paper towels.

The great thing about a savory, raw vegan tomato sauce is that you can achieve great depth of flavor without cooking. When you use the proper seasonings and ingredients, you can achieve greatness. Nutritional yeast gives your sauce a cheesy flavor, which would come from parmesan cheese. The sun-dried tomatoes (make sure they are packaged and not the ones that are jarred in oil) offer a lovely acidity and richness. To help thicken the sauce, you have one date and some raw sunflower seeds. Those may seem like odd additions to your sauce, but trust us…they work!

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We don’t know who needs to hear this, but sugar isn’t doing your body any favors, especially when it comes to excess sugar intake. Added sugars are the real danger because natural sugars, which exist in whole, unprocessed foods, supply the body with natural energy in appropriate amounts. Plus, natural sugars come with other nutrients like fiber, protein, vitamins, and antioxidants. 

Added sugars rapidly cause a spike in blood sugar, creating a cascade of metabolically damaging reactions. When you regularly consume large amounts of added sugars, you increase the risk of fatty liver disease, type 2 diabetes, systemic inflammation, and insulin resistance. All of those health conditions are linked to overweight and obesity. 

Although the U.S. dietary guidelines suggest that people limit added sugar intake to less than 10% of their daily calories, three out of four people typically exceed that percentage. You may think that you are safe if you don’t add sugar to food, but several foods, which aren’t even sweet, account for 90% of added sugar intake. Here are the most common foods that are sugar bombs. 

Canned Soup

Canned soup is not only a source of excess sodium, but also lots of sugar. Tomato soups tend to contain the highest levels of added sugars, with certain condensed varieties containing 20 grams (g) of sugar per one-cup serving. The reason that manufacturers add so much sugar to tomato soups is to balance the taste and reduce acidity. Always check soup labels carefully before you buy them. 

Tomato Sauce

Sticking in the same lane as tomato soups, store bought tomato sauces in jars are sneaky sources of sugar. These sauces are convenient, but they contain high amounts of both sodium and sugar. Once again, the sugar cuts the acidic taste of tomatoes and helps extend the shelf life. Certain jarred sauces contain four grams of sugar in a half-cup, per the USDA. It is very easy to make your own tomato sauce without the need for excess sodium and sugar!

Granola And Snack Bars

When you enjoy granola for breakfast, are you actually eating glorified sugar? When you fuel up with a snack bar, are you overloading your body with sugar? Both granola and snack bars sound much healthier than they actually are. Some bars contain upwards of 10 grams of sugar, along with other processed ingredients that aren’t conducive to your health. If you see names for sugar at the top of the ingredient list, avoid those products. Watch out for brown sugar syrup, corn syrup, fructose, and other names for sugars. Instead, opt for a handful of raw nuts or unsweetened dried fruit.

Dried Fruit

Seemingly healthy, dried fruit can contain a lot of sugar, if you purchase certain varieties. A single handful of dried cranberries, for example, can contain 29 g of added sugars. That’s in addition to the naturally occurring sugars that already exist in cranberries. Just remember that added sugar levels tend to be higher in fruits that are naturally tart. If you buy dried fruit, look for options that only list the fruit as the ingredient. You want to avoid added sugars and preservatives like sulfur dioxide. 

Salad Dressing

Salad dressing is another store bought item that contains unhealthy fats, high levels of sodium, and lots of added sugars. The sad reality is that dressings seem healthy because they go on salads. Some dressings contain six grams of sugar per serving (about 2 tablespoons). Fat-free dressings tend to have the most added sugars and sodium because removing fat reduces flavor. Your best bet is to make your own dressings with olive oil, balsamic/apple cider vinegar, lemon juice, and seasonings. 

Flavored Yogurt

Shouldn’t yogurt be on your list of healthy foods to enjoy for breakfast? This all depends on the type of yogurt you purchase. Plain Greek yogurt, for example, is a great source of probiotics and an excellent breakfast food option. If you buy flavored yogurts, or varieties that contain fruit jam on the top or bottom, the sugar content will be very high. Read the ingredients because you need to steer clear if you see sugar in the top three ingredients on the list. Enjoying plain yogurt with fresh fruit, nuts, seeds, cinnamon, or unsweetened dried fruit provide great flavors and nutrients.

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One of the best entrees to eat on a raw diet is a zucchini noodle dish. Zoodles, as they are called, eat just like spaghetti, only with a little more crunch. If you let them sit in the sauce for 10 minutes or so, they actually soften and become easier to eat. If you prefer different textures, then don’t let them sit in the sauce for too long.

You don’t need magic to turn a zucchini into noodles; rather, you just need a good spiralizer. You don’t need to spend a fortune on one, but we recommend purchasing one that has a base with suction cups. That way, it can firmly adhere to the surface on which you spiralizer your veggies. One of these should be $20 or less. We just recommend that you do not purchase a handheld one because they can be difficult to use.

The tahini tomato sauce is creamy, slightly acidic, and garlicky. If you are not a fan of garlic, then you may want to omit the garlic, or just use half of a clove. The fresh lemon juice really wakes up the other flavors, while the tahini provides with subtle nuttiness. It’s almost like the tahini replaces a dash of nutmeg in a classic marinara.

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Raw Pasta And Tomato Sauce Spicy “Meatballs”.

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This filling raw entree is about as close as you are going to get to eating spaghetti and tomato sauce while you are cleansing. You might even find that you like this more! An insider’s tip is to blend the raw-mato sauce in the blender for extra time to’ heat’ it up, to some degree.

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Get your zoodles ready because this sauce was made to dress them. Made with a select number of ingredients, this raw vegan marinara is has incredible depth of flavor. This goes to show you that you don’t need 50 ingredients and four hours of cooking to make a delicious sauce.

One important rule for this sauce is that you must purchase the sun-dried tomatoes that do not come in oil. When you take them out of the package, make sure to soak them in water for at least 20 minutes. The reason you do this is so they blend more evenly into the sauce.

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Pizza is delicious, but it is loaded with fats, simple carbohydrates, dairy, and unhealthy fats. Some people argue that that is why pizza is so delicious. Ultimately, after devouring several cheesy, oily slices, you feel bloated and regret eating as much as you ate. Well, that’s all going to change with this raw vegan pizza recipe.

This pizza requires more effort than calling your local pizza place. You have to dehydrate the crust, which is the longest part of the entire process. It takes about 3-5 hours to dehydrate the crust, but the good news is that you can prepare all of the other items for the pizza during this time. We hope you like this recipe as much as we do! It’s stolen a pizz-of-our-hearts.

Note: There is pineapple pictured in the recipe, but we understand that not everybody likes pineapple on their pizza. This is why it is an optional ingredient.

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Spaghetti squash is probably the best gluten-free pasta option in existence. Not only is it nutrient-dense, but it also has a similar texture to real spaghetti, provided you cook it correctly. The last thing you want to do is overcook spaghetti squash because it will become mushy. You won’t be able to shred it like spaghetti if this happens.

As far as the sun-dried tomato sauce goes, it is incredibly easy to make and packed with flavor. The picture for this recipe has the entree plated in the skin of the spaghetti squash half. You don’t need to do this, but it does make you feel fancy. It’s much easier to spoon the sauced squash into a bowl and enjoy it that way. Don’t forget to top with freshly chopped basil or parsley.

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This filling raw entree is about as close as you are going to get to eating spaghetti and tomato sauce while you are cleansing. You might even find that you like this more! An insider’s tip is to blend the raw-mato sauce in the blender for extra time to “heat” it up, to some degree.

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