Soba Sundown

I gotta say, I’ve probably made thousands of salads in my adult life, and this one is definitely up there in proudest culinary accomplishments. It is known that dietitians are rarely chefs, but every once in a while I get really excited about making something where I feel like I have the cred to put my veggies where my mouth is! One reason why I’m so fond of this dish is because of how beautifully balanced the nutrients are. On calories alone, the entire portion is a reasonable amount for one meal, but as you mix up the ingredients you’ll see that it’s a massive portion of noodles and veggies.


Giant recipes with a long list of ingredients really intimidate me, so I’ve tried to simplify these directions as much as possible. I love when I can just chop up my veggies and toss in spices and flavors without measuring to shorten the time. However, the dressing in this dish is worth being more precise, as it’s a delicate balance of acid with spices, herbs, and fat. Also, I have to admit that the first time I made this it took quite some time to prep, but I’ve since cut that time in half. Now, I know what I need to do to speed up the process! Practice makes perfect and doubling up this recipe would be an excellent idea for meal prepping your week.


Macronutrients are a bit tough to calculate when you’re adding very low calorie ingredients like cabbage, watercress, green onions, herbs, and bell peppers, so feel free to round up a little as you chop, as this will not significantly throw off carbohydrate grams. However, if you’re taking insulin, be as close as possible to the original recipe.


Very Veggie Lasagna


WOW, is this a good dish!

My philosophy in the kitchen is Keep It Simple but this had to be attempted. I almost turned away from making lasagna because I’m not a fan of how much fat and oil can go into vegan cheese but I realized that 1 cup of cashews can go a long way. I played with ingredients that typically go into a cheese-like flavor and the result is an oil free cashew cream sauce layered between sautéed veggies and semolina noodles. 

Semolina is flour from durum wheat and it’s not fancy or hard to find. I love it because it’s high in protein and contains fiber, therefore creating a balance of nutrients in a pasta dish. 


Very Veggie Lasagna (dairy Free, oil free)


To Cook

1. blender or food processor

2. 9 x 13 glass pan

3. Large fry pan

4. Measuring spoons

Cashew cream sauce

 ¼ cup water

¼ cup fresh lime juice or key lime juice 

½ cup nutritional yeast

Handful of basil leaves

Handful of cilantro 

1 cup soaked cashews in water for 60 minutes or more

1Tbs Dijon

1 garlic clove 

Pinch of salt


The Dish

3-4 garlic cloves

½ sweet onion, chopped

1 to 2 zucchinis, chopped

1 cup mushrooms

1 large bell pepper

1 jar of tomato pasta sauce (your choice! I recommend tomato basil)

1 tsp paprika 

1 tsp cumin

Pinch of sea salt

1 box of semolina or whole wheat lasagna noodles 

·     Check the label for some fiber and protein  

·     no boiling required

Vegan shredded cheese (So Delicious or Daiya)



1.    Soak the cashews for at least 60 minutes 

2.    Preheat oven to 400 degrees

3.    Chop all your veggies for the dish and set aside

4.    Blend all ingredients in the cashew cream together (I like to blend half the ingredients at a time)  

5.    In a large pan, sauté onion and garlic with a splash of water or balsamic vinegar.

6.    Add the rest of the veggies and sauté for 10 minutes with paprika, cumin, and sea salt.

7.    Fill the pan with a light layer of tomato sauce (about ¼ jar)

8.    Place a single layer of noodles tightly together on top of the sauce 

9.    Spread ½ the cashew cream over the noodles 

10.  Spread ½ the veggies over the top of the cashew cream 

11.  Start the same layer again: ¼ jar of sauce - noodles - cashew cream - veggies

12.  Top with the rest of the tomato sauce

13.  Sprinkle on an even layer of vegan shredded cheese 

14.  Cover loosely with foil and slit to vent

15.  Bake for 40 minutes, remove the foil and set to broil on HI for 5 minutes.

16. Spread chopped cilantro on top of the cooked lasagna. Allow 10 minutes to cool.  

Eat slowly, enjoy thoroughly!