creamy cauliflower fettuccini

092Food tastes so much better when I know it’s good for my body. I can just relax and enjoy a meal when I know it’s free of additives, modified chemicals and fats that promote disease by invading and attacking the system. Every bite is healthy fuel that works in harmony with my body, rather than against it. After all, food is meant to be nourishment, not punishment. I never dreamed that my favorite guilty pleasure could fit into this category.

I may have mentioned this before, but I die for pasta, and creamy fettuccini alfredo tops them all… or did. I stopped eating it as much when I became conscious of the ingredients, which are typically some variation of butter, heavy cream, and cheese. My jeans tighten and I feel sluggish just reading that. So you can imagine my pure delight in discovering a way to make a rich, smooth, satisfying cream sauce without any fat or factory engineered replacements.

Nope, just plain and simple cauliflower, here to turn a super heavy entrée into an equally delicious yet light meal. Just imagine, the enjoyment of pasta alfredo without that bloated-glued-to-the couch-feeling! Even better, as part of the cruciferous vegetable family, cauliflower contains many cancer-fighting, hormone-regulating nutrients. It’s also very low in calories, high in fiber, and packs a ton of B vitamins and vitamin C. But there’s nothing plain about the flavor. Sautéed garlic, a hint of lemon, and hippy dust (nutritional yeast) are a few of the all natural ingredients that make this sauce amazing.


  • 1 medium head of cauliflower, wash and break into florets (need about 4-5 cups)057
  • 3 garlic gloves, minced
  • 3/4 cup original almond milk, or other non-dairy milk
  • 1/2 cup nutritional yeast
  • 1 Tb lemon juice
  • 1 Tsp. garlic powder
  • 1 Tsp. onion powder
  • your favorite fettuccini pasta, or gluten-free pasta
  • a few parsley sprigs
  • 1/2 tbsp. oregano
  • salt and pepper to taste
  • 1 cup fresh baby spinach, kale mix


1. Cook desired amount of pasta according to pkg. directions.

2. In large pot, cover cauliflower florets in water and bring to a boil. Cook about 5 min, or until fork tender, and drain.

3. Sauté garlic in non-stick skillet over medium heat about 3-4 minutes until aromatic.

4. In high powered blender, combine cooked cauliflower, garlic, almond milk, nutritional yeast, onion and garlic powder, lemon juice, 1 parsley spring, oregano, and blend on high until sauce is smooth and creamy.

Note: To get my sauce to just the right consistency, after blending I cooked the sauce for a few minutes in a pot on the stove. This also allowed me to taste test and add seasonings to get it just right. You could add more milk for a thinner sauce here if desired.


0885. Drain noodles when done and return to pot. Stir in spinach and kale with noodles (greens will steam and wilt in heat).

6. Combine sauce in noodles with greens in single pot and stir. Add salt and pepper to taste. Garnish with leftover parsley.



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