Spaghetti Squash with Basil and Creamy Cauliflower Alfredo Sauce

Spaghetti-Squash-with-Creamy-Cauliflower-and Basil-Alfredo-Sauce

This Spaghetti Squash with Basil and Creamy Cauliflower Alfredo Sauce recipe is a winner for two reasons…because finding a variety of meal and entree recipes are my biggest challenge.

Not only is this meal gluten-free by using healthy spaghetti squash in place of traditional pasta, but it also replaces traditional alfredo sauce with a smooth, creamy and flavorful alfredo-style sauce made with cauliflower.

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.

 

 

Feel-Good-About-What-You-Eat

5 Fast Facts About Spaghetti Squash:

  • excellent anti-oxidant
  • contains anti-inflammatory agents
  • 1 cup contains 214.1% DV of vitamin A
  • 1 cup contains 22.9% DV of fiber
  • 1 cup contains 19% DV of magnesium

5 Fast Facts About Cauliflower:

  • 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 Red Bell Peppers:

  • high in anti-oxidants
  • 1 cup contains 195.8% DV of vitamin C
  • excellent source of carotenoids
  • contains potential anti-cancer benefits
  • helps reduce inflammation

5 Fast Facts About Onions:

  • rich source of sulfur compounds
  • excellent for cardiovascular health
  • inhibits bone loss in women
  • reduced blood pressure
  • lowers blood cholesterol levels

5 Fast Facts About Mushrooms:

  • excellent source of potassium
  • rich source of riboflavin, niacin and selenium
  • supports a healthy immune system
  • provides anti-inflammatory benefits
  • natural source of vitamin D

5 Fast Facts About Basil:

  • 2 teaspoons provide 60% dv of vitamin K
  • 2 teaspoons provide 5.9% dv of calcium
  • provides anti-inflammatory benefits
  • good for digestive tract health
  • anti-oxidant and anti-bacterial

5 Fast Facts About Garlic:

  • regulates blood sugar levels
  • lowers high blood pressure
  • contains anti-bacterial and analgesic properties
  • anti-viral
  • helps to lower cholesterol levels

5 Fast Facts 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
  • anti-inflammatory
  • circulatory stimulant which aids in detoxification

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

 

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Spaghetti-Squash

 

Spaghetti-Squash

 

Spaghetti-Squash

 

Healthy-Cauliflower-Alfredo-Sauce

 

Healthy-Cauliflower-Alfredo-Sauce

 

Healthy-Cauliflower-Alfredo-Sauce

Spaghetti-Squash-with-Creamy-Cauliflower-and-Basil-Alfredo

 

Spaghetti-Squash-with-Creamy-Cauliflower-and-Basil-Alfredo

 

Spaghetti-Squash-with-Creamy-Cauliflower-and-Basil-Alfredo

 

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Spaghetti-Squash-with-Basil-and-Cauliflower-Alfredo-Sauce

 

Spaghetti-Squash-with-Basil-and-Cauliflower-Alfredo-Sauce

 

Tip #1:  The first time I made this, I didn’t saute the veggies first and just mixed them in with the spaghetti squash and cauliflower sauce.  It was still good, but it is much, much better with the original recipe instructions of sauteing them first.  I showed those directions in the recipe.

Tip #2:  You can also use regular pasta (or your favorite gluten-free) pasta with this recipe.  I’ve made it for my family with regular pasta and they loved it!

Tip #3:  The garlic…if you don’t like a strong garlic flavor, just start with 1 clove, taste and see how you like it and then add one at a time until you get it to your preference.  I find that with fewer garlic cloves, it doesn’t really have much of a flavor, but too many can make it really strong.  So just add them individually to get the flavor just right.

Tip #4:  I like a little extra cayenne pepper in mine, but start with just a little and add more as you’d like.

 

Spaghetti Squash with Basil and Creamy Cauliflower Afredo Sauce (Vegan, GF, Dairy-Free)

www.thehealthyfamilyandhome.com The Healthy Family and Home

Ingredients

  • 1 Large organic red bell pepper (diced)
  • 1 cup organic mushrooms (diced)
  • 1 Small organic onion (diced)
  • 1/4 cup organic fresh basil (diced)
  • 1 - 2 tablespoon organic coconut oil

For the sauce

  • 1 Large organic cauliflower
  • 2 cups homemade almond milk
  • 5 cloves organic garlic (freshly crushed)
  • 2 tablespoons nutritional yeast
  • 1/4 - 1/2 pink himalayan salt (or to taste)
  • 1 pinch organic cayenne pepper (or to taste)

For the spaghetti squash

  • 1 spaghetti squash
  • 1 - 2 teaspoon organic extra virgin olive oil

Directions

Prepare the spaghetti squash pasta
Step 1 Prepare spaghetti squash by cutting the spaghetti squash in half.

Scrape out all the seeds from the inside.

Rub olive oil on the inside of the spaghetti squash.

Bake face down at 350 degrees for approximately 45 - 50 minutes.

Use a fork to scrape the inside of the squash out to use as "pasta".
Prepare the sauce
Step 2 Cut the cauliflower into florets and boil in a large pot for about 15 minutes or until tender, and then strain.

Put the cauliflower, milk, nutritional yeast, pink himalayan salt, cayenne pepper and garlic in a Vitamix and blend until smooth and creamy.

Prepare vegetables and assemble
Step 3 Dice the red bell peppers, onions and mushrooms.

In a saucepan, saute the red bell peppers, onions and mushrooms until they are tender.

Combine the sauteed vegetables, spaghetti squash pasta and cauliflower alfredo sauce.

Toss with fresh chopped basil right before serving.

Enjoy!

Note

Recipe inspired by and slightly adapted from:  http://bakerbettie.com/vegan-cauliflower-alfredo/

 

Simple Meal Planning - Plan to Eat

 

 

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