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Creamy Cauliflower Alfredo Sauce

Posted Oct 29 2012 8:00am

Creamy Cauliflower Alfredo Sauce

Entrees October 29, 2012

Hello everyone! Welcome to another exciting edition of Oatmeal With A Fork! This is a great week for me because Halloween is in TWO DAYS!!!!

I promise to have a super cool treat to wrap up October, so stop by and visit me then! :-)

Today’s recipe is a savory one to balance out all of the candy you are about to gorge yourselves with in two days. Cauliflower is the toast of the town blog world lately. Bloggers are using it in everything from pizza crust to mashed potatoes. It is packed full of nutrition, including vitamin C and indole-3-carbinol (which helps your body process out the bad estrogens), AND it is low in both calories and carbs.

Its neutral color and mellow flavor make it the perfect ingredient for adding to recipes, especially those traditionally white in color. That’s where this comes in….

When cooked and pureed, cauliflower transforms into a creamy, soft mixture that, when blended with a few spices and a bit of milk, becomes a delicious alfredo-like sauce that goes perfectly atop whole grain or veggie noodles. No cream needed!


2 1/2 c. cauliflower florets

2 1/2 c. water

1 bay leaf

1/2 t. salt

Boil all of the above for 30 minutes, uncovered. Remove bay leaf. Puree in your blender or with an immersion stick.


1-2 T. olive oil or butter

2 garlic cloves, minced

1/2 c. almond milk

1/4 c. parmesan (or nutritional yeast if vegan)

about 15 scrapes of nutmeg

1 c. loosely packed kale, chopped

salt and pepper, to taste

Heat oil or butter in a pan. Add garlic and saute until fragrant. Add in the cauliflower puree and the milk. Let bubble on low heat for about 5 minutes. Add in cheese/nutritional yeast, nutmeg, and salt and pepper to taste. Add in kale last and cook just until it wilts down.

Season to your liking and pour over whole grain pasta, zucchini noodles, or spaghetti squash.

This would go great paired with my Perfectly Cooked Chicken  and whole grain bread to soak up the extra sauce. You could also vary the vegetables if kale is not your cup of tea. Broccoli or peas would be delicious here!

If you’d like to try spaghetti squash noodles, this is a great tutorial…. , or you could follow the written instructions in this recipe . I personally like a combination of whole wheat spaghetti and lightly sautéed zucchini noodles. If you don’t own a spiralizer (I don’t), this Julienne peeler is a great tool for making veggie pasta, and it’s about $30 less!

Do you make your own vegetable pasta?

What’s your favorite kitchen tool?

I love love love my Cuisinart food processor! I don’t know how I went so long without one….my nut milk bag is a close second. :-)

Shared with: Fat Tuesday , Slightly Indulgent Tuesday , Allergy-Free Wednesday


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