I’m not a really big fan of cauliflower, but I kept looking at this recipe for Creamy Cauliflower Alfredo Sauce and couldn’t stop thinking about it.
A recipe that only has 5 ingredient and can be made in a few easy steps is always a winner with me.
But I wasn’t a believer until I actually tried this myself.
The first thing I thought after tasting it was “wow”, this really does taste like a healthy alfredo sauce!
And not only is it simple to make by basically just putting everything into a Vitamix and you’re ready to go, but it’s healthy, dairy-free, gluten-free and vegan too.
Look what you’re not missing by eating a traditional version of alfredo sauce. Here’s what the ingredient list looks like for Ragu’s “Classic Alfredo”:
INGREDIENTS: WATER, SOYBEAN OIL, CREAM, PARMESAN CHEESE (PART-SKIM MILK, CHEESE CULTURES, SALT, ENZYMES), MODIFIED CORN STARCH, ENZYME MODIFIED EGG YOLK, WHEY, SALT, ROMANO CHEESE (PASTEURIZED PART-SKIM MILK, CHEESE CULTURES, SALT, ENZYMES), WHEY PROTEIN CONCENTRATE, XANTHAN GUM, AUTOLYZED YEAST EXTRACT, DISODIUM PHOSPHATE, GARLIC POWDER, SPICE, NATURAL FLAVOR. (source)
- Soybean Oil – soy is a well known and documented GMO ingredient. Unless it is labeled “organic” or is labeled “non-GMO Project Verified”, we can only assume it’s made from GMO soy.
- Salt – processed, toxic iodized salt
- Modified Corn Starch – corn is a well known and documented GMO ingredient. Unless it is labeled “organic” or is labeled “non-GMO Project Verified”, we can only assume it’s made from GMO corn.
- Spice/Natural Flavor – a sneaky way to include harmful ingredients without having to disclose them on the ingredient label
- Cream/Part-Skim Milk/Cheese Cultures, Enzyme Modified Egg Yolk, Whey/Whey Protein - if it’s not organic or the milk you are consuming is not coming from a local, family farm, it’s highly likely the milk is coming from factory-farmed cows that have been given antibiotics, hormones, fed GMO grains, etc.
It’s basically a jar full of GMO’s.
- 1 cup contains 9.1% DV of potassium
- 1 cup contains 85.9% of vitamin C
- 1 cup contains 8.5% DV of fiber
- excellent anti-oxidant
- contains anti-inflammatory benefits
5 Fast Facts About Almonds (Almond Milk):
- helps to regulate cholesterol and blood pressure
- energy booster
- loaded with calcium and fiber
- 1/4 cup contains 8 grams of vegan protein
- high in anti-oxidants
5 Fast Facts About Garlic:
- regulates blood sugar levels
- lowers high blood pressure
- contains anti-bacterial and analgesic properties
- helps to lower cholesterol levels
5 Fast Facts About Nutritional Yeast:
- vegan source of vitamin B12
- contains 18 amino acids and is a complete protein
- boosts immune system
- excellent anti-oxidant
- contains 15 minerals
5 Fast Fact About Pink Himalayan Salt:
- contains 84 minerals
- unrefined, unprocessed, raw
- promotes stable pH balance in cells
- controls water levels in the body
- aids digestion and facilitates better nutrient absorption
5 Fast Facts About Cayenne Pepper:
- increases metabolism
- improves high blood pressure
- has anti-fungal properties
- circulatory stimulant which aids in detoxification
Tip #1: I like a little extra cayenne pepper in mine, but start with just a little and add more as you’d like.
Tip #2: If you don’t have fresh cauliflower, you can also use a 16 oz bag of frozen cauliflower. If you do, you may need to use the “high” setting on your Vitamix to warm it up a bit or warm it up on the stove top prior to serving.
Tip #3: I’ve used this sauce with traditional pasta in my Penne Pasta with Creamy Cauliflower Alfredo Sauce recipe, as well as part of a recipe using gluten-free spaghetti squash in my Spaghetti Squash with Basil and Cream Cauliflower Alfredo Sauce recipe.
Tip #4: The recipe calls for “5 cloves of crushed garlic”. I don’t find that it tastes overly garlic-y but if you don’t like a lot of garlic, just start with 2 cloves and keep tasting and adding another clove until you get it to the flavor you like. Everyone is different…5 might be just right for some and 5 might be too much for another.
If you reduce the amount of garlic, you may need to adjust the amount of himalayan salt/pepper and possibly add another type of seasoning to give it some extra flavor.