Cilantro Cashew Cream Sauce

Nutritarian Eat to Live Recipe Cilantro Cashew Cream SauceSalad.  You know it works.  If you want to get healthy then fresh greens and vegetables will absolutely get you there.  But, if you make poor salad dressing choices, you could be mitigating all those benefits.

Cilantro Cashew Creme Sauce Recipe Vegan Nutritarian MyMommaToldMe.comWe all know that healthy fats are critical for any diet and actually help us absorb more nutrients, but how healthy is a fat?  Dr. Fuhrman answers that question in “Eat to Live” and advises to skip the oil altogether!  No oil is “healthy.”  This literally crushed my soul when I read it because I had become so convinced that olive oil was good for me.  Any oil (yup, I’m talking to you coconut oil lover) is empty calories.  It is much better to consume whole foods with high fat content like avocados, nuts and seeds.  Why?  Because the fibers found in these truly healthy fats cause our bodies to actually expend calories to digest them, whereas it takes our bodies less than three calories to efficiently convert oil into fat cells.   Not to mention, whole food fats have much higher phtyochemical contents than the negligible amounts found in processed oils.

Soaking Cashews for Cilantro Cashew Cream Recipe Nutritarian Vegan Salad Dressing Recipe MyMommaToldMe.comNothing will help you stay on the Eat to Live plan more than an awesome nut-based salad dressing!  When I first went on Dr. Fuhrman’s nutritarian plan, I made everything much harder on myself because I was not brave enough to try some of these dressings.  I survived on different vinegars, and lost over 21 pounds in the process, but I think I would have been able to stay on the plan longer if I dedicated more time to finding some easy-to-make salad dressings that I loved!

Step 2 Blending Ingredients Vitamix Recipe Cilantro Cashew Cream Sauce MyMommaToldMe.comEnter my Vitamix, a Christmas gift from hubby, that has finally given me the confidence to meet my full nutritarian potential!  I’ve already made a delicious vegan cheese sauce out of almonds, an Alfredo sauce out of cauliflower, and now this cashew cream!  This sauce is perfect for dipping fresh veggies or topping salads or drizzling over tacos!  It has a light, clean but creamy taste and made of mostly raw ingredients!  I usually make a batch at the beginning of the week and store in small mason jars in the fridge.  I hope you fall in love with it as much as I have!



  • 1 cup raw cashews (soak in water for at least 1 hour or overnight if you can)
  • 3/4 cup filtered water
  • 1/2 cup fresh cilantro leaves
  • 2 tbsp lemon or lime juice (I use lemon because we have a tree!)
  • 1 1/2 tbsp nutritional yeast
  • 1/2 tbsp onion powder
  • 1 clove garlic
  • optional: salt & pepper to taste (don’t add salt if on the Eat to Live plan)

Directions: Make sure to drain and rinse your pre-soaked cashews before use.  Add all ingredients into Vitamix (or comparable blender or food processor) and blend on high for about 30 seconds or until a smooth creamy consistency is reached.  I have the 6300, and I used the smoothie setting, the tamper stick is not really needed.  Stores well for up to 10 days in the fridge.   

Cilantro Cashew Creme Recipe Vegan Nutritarian by



Meet Kristen | Hello Nutritarian

Hi, I’m Kristen! I adopted a nutritarian lifestyle over four years ago and have been sharing my experiences ever since. I’ve found that a successful life stems from eating to live and it’s my mission to make this lifestyle doable for everyone who’s ready to end their issues with troubled eating, weight gain and food-related disease! If you make one of my recipes make sure to tag @hellonutritarian on Instagram or Facebook so I can show you some love!

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  1. Kim

    I really wanna try your cilantro cashew cream sauce, but I am curious about how many servings the recipe makes? I am on day 9 of my six week program and portion control is something I struggle with, which is why serving size guidelines help me quite a bit. I would appreciate your response!

    1. Kristen Post author

      Hi Kim! It makes about 2 cups and I consider a serving size to be 3 tablespoons for a large salad. So, I just did a quick Google search and there are 16 tbsp. in a cup, so this recipe would yield about 10.5 3 tbsp. servings!

      I hope this helps!

      Next time I make a batch I will measure it all out and update the recipe!

      Congratulations on your health journey with the 6 week program–you’ve got this!!

      XO, Kristen

  2. Mariel

    Hey Kristen!
    Can I freeze this dressing (and the beet hummus one?) I just did a BIG shop, cleaned and organized my fridge, and am getting ready to prep. I was thinking it’d be so much easier to make these in larger portions and freeze containers of it then thaw later after I finish the first container and they only last 10 days…. would they taste just as good and be just as good for you? My mom cured her RA pain and lost like 80 lbs so easily being nutritarian and I’m excited to do it too for health reasons, but the guides and beautiful visuals you’ve given me have me more excited than ever:) thank you!

    1. Kristen Post author

      Hi Mariel! So happy you’re finding the site helpful!!

      So, I have never frozen either of these dressings–I don’t see how it would make any difference nutritionally, my only “x” factor would be texture. But it’s worth a shot and please let me know how it goes so I can update the recipes–I’m sure others would love to know if it freezes well!

      Thanks so much! I’m so happy for your nutritarian health journey to begin!!

      XO, Kristen

  3. Jen

    Hi Kristen!

    I FINALLY made this dressing and LOVE it. Just curious – what do you estimate for calories per tablespoon? It is so delicious, but I’ve always operated under the assumption that cashews have a high fat content. Since I’m not fully nutrarian or vegan, I’m concerned this may be too high in calorie for me? I do my best to eat clean (limiting sugar and processed food), but still eat eggs, chicken and fish. Do you think this is still a good substitute for olive oil/vinegar? I usually try to only use lemon juice, but some days that is just so unsatisfying.

    Thank you!!

    1. Kristen Post author

      Hi Jen!!

      Yay! I’m so glad you made it!! Yes, cashews have high fat content, so for this dressing I try to limit it at 2 to 3 tbsp max. Wow, only lemon juice is hard core and really healthy! I agree it’s nice to shake things up!

      Dr. Fuhrman advises using whole fats like nuts, seeds and avocados instead of oils. If you don’t have anything else with oil on your salad then 2 to 3 tbsp. of the dressing will give you those healthy fats you need to help absorb all the goodies in your raw veggies!

      I need to update this recipe with the recipe card plugin so it will list all the nutritional content.

      But since there is one cup of raw cashews (720 cals., 52 grams fat, & 10 grams sat. fat) and the recipe yields 2 cups, which is 32 tbsp.. Then there is 22.5 calories, 1.6 grams of fat and .31 grams saturated fat per tablespoon. So, at 3 tbsp. you’d have 67.5 calories, 4.8 grams of fat and just under 1 gram saturated (.93)!

      Hope this helps and I’m so glad you tried it out!!

      xo, Kristen

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  5. Ruth lewis

    Do you have to use the yeast in your recipes? I have always read yeast is bad. Can you explain. Thanks.

    1. Kristen | Hello Nutritarian Post author

      Hi Ruth!

      Nutritional yeast is a deactivated yeast but if you don’t like it, not a problem! You can usually sub liquid aminos for nooch in my recipes!

      Nutritional yeast is grown from fungi, like benefit-packed mushrooms and cordyceps, but much smaller. It’s different than baker’s yeast you find in breads because it’s deactivated.

      I personally love nutritional yeast because of the nutty, toasty, creamy taste and flavor it adds to dishes (especially cheese sauces and creamy soups). Dr. Fuhrman uses it in lots of his recipes but recommends un-fortified yeast because of folic acid concerns (you can read more about that here).

      Hope this helps!

      xo, Kristen

  6. Holly

    Is this dressing ok to eat on the 6 week program? I am just learning about this so I am still learning on what is unlimited and what needs to be measured out. So having cashews I am assuming we can have no more than 1 oz of this dressing, so is that about 2-3 tbsp? Love your blog and learning so much from your website!


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