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Italian Style Veggie Pasta (raw, vegan, gluten-free)

Italian Style Veggie Pasta

(raw, vegan, gluten-free)

I pour this sauce over my veggie noodles, as well as over ‘traditional’ cooked pasta for anyone who doesn’t want veggie noodles. That way everyone’s happy – whether they’re raw foodies or not!

Prep time: 10 minutes

Makes enough sauce and noodles to serve 4 as a main

You will need

A blender or hand blender

A spiralizer or vegetable peeler

Ingredients for the sauce

1/3 cup/20g sundried tomatoes

3 medium tomatoes

¼ cup/30g goji berries (soak in warm water for a few minutes if not already soft, or use raisins)

¼ cup/35g cashew nuts (soak for 20 minutes or overnight for creamiest result)

¼ cup/60ml water (or use the soak water from the cashews or goji berries)

2 heaped teaspoons nutritional yeast

1 teaspoon dried basil (or 2 teaspoons fresh)

¾ teaspoon sea salt

½ cup/50g fresh mushrooms, finely chopped (optional – if you want a thicker texture to your sauce)

½ teaspoon dried parsley for sprinkling on top (optional)

Ingredients for the “noodles”

1 medium butternut squash or 3 medium zucchinis (courgettes) (about 3 cups/500g of flesh)

3 tablespoons of your favorite oil, e.g. olive, flax, or hemp

3 tablespoons of your favorite herb(s), e.g. rosemary or oregano

3 tablespoons lemon juice

How you do it

To make the sauce, put anything you need to soak together in a bowl while you get out the rest of the ingredients. Then put everything EXCEPT for the mushrooms and parsley in the blender and blend well. Add in the chopped mushrooms if using, and stir.

To make the “noodles,” if using butternut squash, remove the hard peel first. Then spiralize your squash or zucchini to form the noodles (see picture). If using a vegetable peeler, simply keep peeling to obtain long, wide noodles.


Mix the remaining noodle ingredients in a separate bowl and pour over your noodles. Stir well.

Divide your noodles amongst 4 plates and top with the pasta sauce. Sprinkle with dried parsley (optional), and serve.

About The Author

Barbara Fernandez, the Rocking Raw Chef, is a raw food expert who has been helping people learn to make delicious raw food that’s quick, easy and family-friendly for over ten years.

Director and creator of RawFiesta Ltd, Barbara worked – although she would say slaved – in restaurants for many years before coming across raw food and discovering that she could ‘have her deliciously healthy cake and eat it too’ while having a great time and living with the boundless energy that she is famous for (she is 50 in the picture above).

Also a professional rock singer and teacher, Barbara has over 30 years’ experience training and entertaining audiences in Europe and in the US, as well as most recently in Latin America. Fluent in both French and Spanish.

Barbara adores languages and is passionate about using her linguistic abilities to spread the ‘raw food word’ to as many people as possible.

Barbara’s passion is teaching others how to make healthy food for themselves that is family-friendly, made with simple equipment and ingredients, ready in 5 minutes and above all, super delicious. “I’m a total foodie,” Barbara says. “I’d rather rock out than spend hours in the kitchen, and I’d definitely rather eat curry than chew on a carrot stick!”

Barbara’s audience particularly loves her down-to-earth, inclusive approach that enables everyone to enjoy raw food dishes together, regardless of what they normally eat. Barbara feels very strongly that people should be allowed to start where they’re at, rather than be forced to adopt a 100% raw lifestyle.

To this end, she specializes in what she calls ‘ONE meal for everyone’, enabling busy people to make raw food dishes quickly that can easily be combined with other foods so that parents and children, friends and lovers can all eat a single meal together, no matter where they may be on their own personal ‘food journey’.

Barbara holds David Wolfe’s Ultimate Raw Nutrition certification, is a graduate of Anthony Robbins’ Leadership Academy, is trained in Voice Movement Therapy and in addition to singing, performing, giving interviews and teaching, she has written 7 ebooks on raw food, which are currently being published in both English and Spanish.

In addition to holding workshops, giving talks as well as singing her ‘rock it raw’ spoof songs, Barbara also holds 7-Day Raw Food Immersion retreats in the beautiful Cotswolds.

A free starter program as well as recipes, articles and tips are available at her website


Retreats: www.thecotswolddetox.com/rawfoodimmersion







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