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Vegetable Spaghetti and Raw Tomato Sauce

Vegan, Low Protein (PKU), Gluten Free and Dairy Free

Adapted from: Wholehearted Eats
Total Protein Count: 4.4 g Protein
4 Serves = 1.1 g Protein per serve

Perfect for use with the Raw Veggie Ball and No-Protein Veggie Ball recipes. This raw Sun-Dried Tomato Sauce is not only delicious it is also so versatile. We had enough leftovers to use it as a pizza base for our Cauliflower Pizza, as well as a spread to our Amaranth Wraps.

I originally had my doubts with the raw sauce, but it proved to be so amazing that I was adding it to everything. It has a fresh taste made even better when the vegetables and herbs come straight from the garden or farmers market.  I would love my mom to try this recipe! Every year they have amazing tomatoes from their little garden. Have you noticed how amazing home-grown tomatoes are compared to the lifeless ones you buy at the supermarket? The garden tomatoes are so varied in colour and flavour, and the taste is better than any sugar candy!

If you are using it for a PKU diet, please note the protein count and double-check the count against the packaging for the sun-dried tomatoes.

Sun-Dried Tomato Sauce
Total Protein Count: 4.4 g Protein
4 Serves = 1.1 g Protein per serve

Recipe:
1/2 Cup Dried Sun-Dried Tomatoes, soaked for at least 1 hour (3.8g Protein)
1 Cup Chopped Fresh Tomato
1 Cup Chopped Red Pepper
1/4 Cup Chopped Onion
2 Cloves Garlic
2 Tbsp Parsley
1 Tbsp Raisins (0.6g Protein – see notes below for low protein diets)
1/2 Tsp. Smoked Paprika
1 Tbsp. Fresh Basil
1/2 Tsp. Sea Salt
1/2 Tsp. Black Pepper
4 Tbsp Water, or as needed

Procedure:
Soak the sun-dried tomatoes in enough warm water to cover. Let sit for at least one hour before draining (important note: keep the soaking liquid for later)
Combine the sun-dried tomatoes, with the fresh tomatoes, pepper, onion, garlic, herbs and spices in a food processor. Puree until the mixture is smooth.
Add the reserved soaking liquid 1 Tbsp at a time until the sauce reaches the desired consistency.

Notes:
– To lower the protein content, dried apple pieces can be used to substitute raisins. (1 Tbsp = 0 g Protein)
– Additional Fresh Tomatoes can be used in place of Sun-dried Tomatoes, but the consistency will not be as thick.

zucchinicelerac

The idea of making a raw vegetable pasta would not only appeal to PKU families, it would appeal to all families looking for fun and healthy ways of getting kids to eat their vegetables. Making the pasta with a spiralizer is such an entertaining way to engage the whole family with meal preparation. A spiralizer can be found at most kitchen ware shops or online. They can either be the counter based device or a small hand-held one.

For this recipe, we used green zucchini and celeriac, but there are several other vegetables that would make the perfect complement. Try butternut pumpkin, carrot or sweet potato. Use the spiralizer or a simple Julienne peeler to achieve the ribbons. If you want to soften the veggies, you can toss them in a pan over medium heat with a little lemon juice or olive oil. Be careful not the cook them too much or they lose that lovely spaghetti texture. Personally, I think raw is nicer but have a go!

Spaghetti
Total Protein Count: 0 g Protein
4 Serves = Easily Halved

Recipe:
2 Medium Zucchini
1 Small Celeriac

Procedure:
Using a mandolin and a knife, or a spiralizer, cut the zucchini into noodles. Peel the celeriac and slice very thinly into strips, then into match sticks.
Toss to combine. Use fairly immediate as the zucchini will get watery if left too long.

Notes:
– Try using other vegetables such as butternut pumpkin, carrot or sweet potato to make the spaghetti. Mix with a little lemon juice or oil and finish with salt and pepper to taste.

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