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Caryn’s White Bean and Butternut Squash Alfredo Sauce
Caryn’s White Bean and Butternut Squash Alfredo Sauce

This is a staple Alfredo-type sauce for our family. Poured over some noodles or drizzled over a sweet potato topped with lightly steamed broccoli, no matter how it’s used, it will be gobbled up in a blink! Kids aren’t eating their veggies? Now they are!

Makes 3 cups.


½ cup cashews, soaked for 2 hours

1½ cups salt-free vegetable broth

1 cup cooked butternut squash

1 cup cooked cannellini beans (if using canned beans, choose no-salt-added)

½ tablespoon mild miso paste

3 tablespoons nutritional yeast

juice of one-half lemon

  1. Preheat oven to 375°F.
  • Drain and rinse the cashews. Add them to a blender with the broth and blend until very smooth.
  • Add the squash, beans, miso, nutritional yeast, and lemon juice to the blended cashews. Blend again until creamy. Use immediately.
Caryn Dugan
Caryn Dugan

Caryn Dugan adopted a plant-based diet in response to tragedy: in 2008, cancer took her father at an early age and, ten weeks later, tried to take her. In response to her diagnosis, she searched for an answer and found one in the growing body of literature supporting a whole-food, plant-based diet to bolster our natural immune system.


In her 15 years advocating for more plants on plates, Caryn, known as the STL Veg Girl, has spearheaded many successful plant-based events in St. Louis. Most recently, she opened the nation’s first plant-based nutrition and culinary education center, the Center for Plant-Based Living, near St. Louis, MO. The Center also serves as the studio where she and her medical director, Dr. Jim Loomis, film episodes of the popular YouTube series, The Doc and Chef. Find more at

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