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Oil-Free Mushroom Alfredo, For All You Healthy Vegans!

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Oil-Free Mushroom Alfredo, For All You Healthy Vegans!

Watch #LunchBreakLIVE with this beautiful couple Heidi and Mike Menze, who just seven years ago was struggling with an auto-immune disease and by going plant-based cured himself! Join us in the kitchen as they make Oil-free Mushroom Alfredo. Parents of two incredible children, who they’re raising fully vegan, these two make healthy, tasty food and snacks for their kids to bring to school. Mike takes his lunch on the go in his UPS truck and needs quick, delicious and nutritious foods to keep his energy up for his long days. This power couple cook together regularly in the kitchen, as well as do animal rights activism too. Between going to marches and protests, as well as vigils to bear witness for animals, Mike and Heidi include the whole family in all that they do to make the planet a better place. Let’s see what they’ve created for lunch today!



The ingredients for this delicious and healthy vegan meal!


More of the ingredients!


The Recipe



1 head of cauliflower, medium size
1/2 cup veggie broth
1/2 cup nutritional yeast ( add 1/4 cup more if you desire creamier)
5-6 Baby Bella mushrooms sliced
3-5 cloves Garlic
1/4-1/2 tsp garlic salt
1/4-1/2 tsp Kosher salt (to taste)
1/4 tsp black pepper (to taste)

1 lb fettuccine noodles

Boil water and add the head of cauliflower.
Take a fork and poke it, if it’s tender, it’s done. Usually for about 10 minutes. Drain water and put cauliflower in the Vitamix.

Next add the broth, nutritional yeast, and seasonings to the Vitamix as well. Blend on high until whipped.

See Also

Slice the 5-6 mushrooms and throw them into a pan. You can use their own liquid to sauté them, just cover them, turn down the flame to low-medium and let them cook.

Boil water for pasta and drain when done. Mix the sauce with the pasta and mushrooms.  For enhanced flavors, you can add vegan chick-less strips, and broccoli. For a creamier taste, don’t use the whole pound of pasta when mixing the Alfredo in.

Enjoy this healthy, oil-free Fettuccini Mushroom, Alfredo!


Heidi and Mike Menze, posing with their finished product!


Heidi and Mike Menze, and their children.


The Menze family…A family of animal rights activists!

Oil-Free Mushroom Alfredo, For All You Healthy Vegans!

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