This creamy cauliflower sauce is the perfect healthy alternative to traditional cream based alfredo sauce. It has less fat, tons of flavour and is packed with all the benefits of this healthy vegetable!
Any one else love cream sauces? I swear there is nothing better than a bowl of pasta smothered in delicious cream sauce. In fact, for most of my life fettuccini alfredo was my favourite meal but because of how unhealthy it was I would only allow myself to have it once or twice a year. That was, until I created this creamy cauliflower sauce!!
I know it sounds extreme, but once you know how things are made and have an understanding of the ingredients in your favourite food, it is hard to un-know what you know you shouldn’t be eating. Have you ever indulged in your favourite pasta meal only to have to undo your pants and take a nap after? Surely I can’t be the only one, right?
The Healthier Choice
Truthfully, I have been searching to find a healthy alternative that gives all that comfort food feeling without the overly rich taste and upset stomach after. I have tried dozens of recipes over the years but this Creamy Cauliflower Sauce is BY FAR the best one!
Before we get into the recipes I want to remind you of the health benefits of cauliflower and why it is a great substitute for cream sauces. If your kids are particular about veggies and you are looking to up their veggie intake, this is an excellent place to start!
Cauliflower contains unique compounds that may reduce the risk of heart disease, cancer, and other diseases. It is weight loss friendly making it a great alternative for the whole family and an incredibly easy addition to your diet.
8 Health Benefits of Cauliflower
- Low in Calories, High in Vitamins
At only 25 calories/cup cauliflower is packed with fiber, vitamin C, Vitamin K, Vitamin B6, Folate, Pantothenic acid, Potassium, Manganese, Magnesium and Phosprus.
- High in Fiber
Cauliflower contains 3g of fiber in one cup which is 10% of your daily fiber needs.
- Good Source of Antioxidants
Antioxidants protect your cells from harmful free radicals and inflammation. Cauliflower is high in two groups of antioxidants that have been shown to slow the growth of cancer cells. Cauliflower also contains high amounts of Vitamin C which is known to boost the immune system.
- High in Choline
Cauliflower is high in Choline which has several important functions in the body. Choline maintains the integrity of cell membranes and is also involved in brain development which is necessary for a healthy nervous system. One cup of cauliflower contains 45mg of choline and it is one of the few plant based food sources where you can find choline.
- May Aid in Weight Loss
One cup of cauliflower is 25 calories making it a delicious substitute for foods such as rice and flour. Cauliflower also boosts a 92% water content making it another reason why its a great weight friendly option.
- Rich in Sulforaphane
Sulforaphane studies have found it to be particularly helpful in suppressing cancer development and may also have the potential to stop cancer growth by destroying already damaged cells.
- Low-Carb Alternative to Grains and Legumes
One cup of cauliflower contains 5 grams of carbs compared to a cup of rice which contains 45g of carbs. Cauliflower can take the place of rice, and be added to all sorts of amazing foods such as pizza crust, tortillas. You can also substitute mashed cauliflower for mashed potatoes for a delicious low carb side to your meals.
- Easy Addition to Your Diet
Cauliflower is super versatile. It can be eaten raw, cooked in a variety of ways and can be added to meals such as soups, cassseroles, stir fries and salads. it is also fairly cheap and can be bought organic and frozen for an even cheaper option!
Now that we know the many benefits of cauliflower, here is the recipe! Let me know if you make this recipe and how your family likes it!
Creamy Cauliflower Sauce
- 1/2 head of cauliflower (or 10 oz bag of florets or 2.5 cups riced cauliflower)
- 1 cup broth (vegetable or chicken)
- 1/4 cup nutritional yeast
- 1/4 cup low fat milk or nut milk of choice unsweetened
- 1 clove garlic (or more to taste)
- 1 tbsp fresh lemon juice
- 1/2 tsp sea salt
- 1/2 tsp pepper
- Steam cauliflower in double boiler. If using frozen riced cauliflower cook on medium heat for approx. 6 minutes or until softened.
- Combine all ingredients into food processor or high speed blender and blend until smooth.
- Taste and adjust seasoning as required
- Optional add ins: 1 tsp curry poweder for an extra kick, fresh herbs such as dill, basil or parsley.
- Pour sauce over quinoa pasta or add to your favourite casserole recipes and anywhere cream sauce is required.