Cooking with Mary, Plant Based
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Cauliflower Alfredo


Do you love a good Alfredo sauce?  I know I do, but who needs all that extra fat and calories?  Not me!  Here is a delicious way to make Alfredo Sauce out of cauliflower that you are sure to love.  It is super easy to make, and very heart healthy, and guilt free.

Ingredients:

1 small head of fresh cauliflower or one bag of frozen cauliflower
1/2 diced white onion
1T minced garlic
6 T Nutritional Yeast
1/4 cup of water or almond milk
1 T Italian Seasoning
1 T Parsley
​2 T Lemon juice
1/2 cup raw cashews (Optional)
_____________________
8 oz of whole wheat linguine (or your favorite type of pasta)
2 cups of sweet cherry tomatoes
2 cups of fresh baby spinach leaves, (you can chop up small or leave them whole)

In large pan, boil your cauliflower until super tender, mine took about 30 min, I used fresh cauliflower.  In the same pan while it is cooking, add the onion and garlic to simmer along with it.  Once tender, drain off excess water and let cool slightly.  Then add this to your food processor or blender along with the almond milk, cashews, (optional but delicious)and nutritional yeast. You can add a touch more spices to this if you like. Blend well until really creamy.  Set aside with lid on to stay warm.  Now bring a new pan of water to a boil, and add your pasta, cook according to directions, mine took 10 min.  The last 5 min of cooking time, add your Italian seasoning, parsley, tomatoes and spinach.  Drain well, put on plate and pour your Alfredo Sauce over the top.  You can top this with some vegan parmesan or more nutritional yeast if you like.  Enjoy!  This is a very filling and satisfying dish.

"CHIKEN" AND NOODLES VERSION:
For a bit heartier dish, try adding some hydrated soy curls.  ( Butler Soy Curls )  I added about a cup in the picture below that I rehydrated in warm veg broth and poultry seasoning for about 15 min, (1/2 cup soy curls to 1.5 cups veg broth)  squeezed excess liquid out then sautéed in frying pan with a splash of lemon, a touch more poultry seasoning, and simmer in veg broth until brown.  I used No Egg Noodles for this chicken and noodles version, you can find them at most large grocery stores bottom shelf near egg noodles.  I topped it with the cauliflower alfredo sauce and a sprinkle of scallions, and it tasted like a gourmet meal... Really!

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Cooking With Mary, Plant Based  by Mary Waldeck  Copyright Protected 2014-2018  All Rights Reserved.
  • Home
  • Main Dish A-H
    • ACORN SQUASH, with Vegan Sausage and Mushroom Stuffing
    • Avocado Cauliflower Salad
    • BBQ'd Jackfruit
    • BBQ RIBZ, SEITAN
    • BBQ Tofu
    • Buddha Bowl, with Tofu & Squash
    • Burger, Crunchy Vegan Burger
    • Burritos
    • Cabbage Rolls
    • Cauliflower Alfredo
    • Chicken Breast, Breaded and Baked. VEGAN
    • Chicken Salad, Plant Based
    • Chik'n Fajitas
    • Chickpea Burger
    • Crab Cakes, Jackfruit & Chickpeas
    • Deep Dish Pizza
    • Eggplant, Baked
    • Eggplant Casserole
    • Eggplant Lasagna
    • Enchiladas
    • Hash Brown Omelette
  • Main Dish I-Z
    • Broccoli Potato Casserole
    • Jackfruit "Crab"cakes
    • Piña Colada Cauliflower
    • Pizza with Flax Seed Crust
    • Pizza, Nacho Pizza
    • Pot Pie
    • The Potato Diet
    • Potato Lasagna
    • Quiche, Plant Based
    • Seitan Crunchy Nuggets
    • Seitan, How to Make Basic Recipe
    • Seitan Turkey Sausage
    • Shepherd's Pie
    • Tacos, Black Bean
    • Tofu Scramble
    • Ultimate Veg Loaf
    • Vegetable "Egg" Rolls
  • Side Dish A-P
    • Artichoke Salad
    • Cabbage Salad
    • Cole Slaw, Grandma's Old Fashioned
    • Cornbread
    • Crab Salad Ceviche, Plant Based
    • Crabmeat Spread, Plant Based
    • Deviled Potatoes
    • Flax Flatbread/ English Muffins
    • Hash Browns, Easy
    • Hash Brown Omelette
    • Kale, Creamy Kale
    • Kale Salad
    • Mushrooms, Crunchy Baked Mushrooms, No Oil
    • Onion Rings, Baked, No Oil and CRUNCHY!
    • Oven Roasted Vegetables
    • Pickles, Bread & Butter Pickles
    • Potato Cakes
    • Potato Nuggets
    • Potato Cakes, Stuffed
    • Potato Salad
    • Potato Vegetable Stuffing
    • Potatoes and Green Beans
  • Side Dish Q-Z
    • ROASTED GARLIC
    • Roasted Potato Wedges
    • SALAD RICE PAPER ROLLS
    • Scalloped Potatoes
    • Seed Crackers
    • Spaghetti Squash
    • Spaghetti Squash, Stuffed Southwestern Style
    • Stuffing
    • Vegetable Curry, Lighter Version with Soy Curls
    • Vegetables, Oven Roasted with Maple Glaze
    • Waffles, Mashed Potato Waffles
    • Whole Wheat Bread
    • Whole Wheat Honey Bread
    • Zucchini Rounds, Baked
    • Zucchini Stuffed Mushrooms
  • Soups & Stews
    • Bok Choy, Kale, and Potato Soup
    • Broccoli Mushroom Potato Soup
    • Butternut Squash Soup
    • "Chicken" Noodle Soup
    • Chili, Butternut Squash Chili
    • Chili, Sweet Potato Chii
    • Cream of Mushroom Soup
    • Creamy Vegetable Soup
    • Lentil Stew
    • Curry Vegetable Soup
    • Garbage Soup
    • Kale, Potato, and Mushroom Stew
    • Minestrone Soup
    • Onion Mushroom Barley Soup
    • Potato Cauliflower Soup
    • Potato, Mushroom and Spinach Soup
    • Potato Noodle Soup
    • Potato Soup, Quick and Easy
    • Soup!... Green Soup!!
    • Skyline Chili
    • Sweet Potato & Black Bean Soup
    • Vegetable Soup, Crockpot Version
    • West African Peanut Stew
    • White Bean Soup
  • Cheeze, Dressings, Sauces
    • Almond Walnut Cheeze
    • Avocado Salad Dressing
    • Cauliflower Alfredo Sauce
    • Cashew "Cheese" Slices
    • Cheeze, American Style Cheeze Slices
    • Cheezy Sauce
    • Creamy Cashew Cheeze
    • Gravy, Creamy Country Pepper Gravy
    • Gravy, Old Fashioned Gravy, Fat Free
    • Mayonnaise, Plant Based
    • Mustard Hummus
    • Orange Nutty Salad Dressing
    • Pesto Sauce, Oil Free
    • PEANUT SAUCE
    • Ranch Tofu Salad Dressing
    • Salad Dressing, 3-2-1 Fat Free and Delicious
    • Walnut Sunflower Cheeze
  • Bean Dishes
    • Beans and Greens
    • Black-eyed Pea Falafels
    • Chickpea Nuggets
    • Cowboy Caviar
    • Falafel's, Baked
    • Falafels, Loaded
    • Garbanzo Flour Pizza Crust
    • Garbanzo Garden Burgers
    • Hummus with Roasted Red Peppers and Green Olives
    • Lentil Loaf and Potato Cupcakes
    • Lentils, Seasoned
    • Lentil Veg Loaf stuffed with Mashed Potatoes
    • Sloppy Joes
    • Smoky Tofu Burger
    • Tofu Avocado Salad
    • Tofu, Crunchy Baked Tofu
    • Tofu Meatballs
    • Tofu Scramble Tacos
    • Tofu Nuggets Air Fried
  • Rice & Pasta
    • Beans and Rice
    • Brown Rice Curry with Vegetables
    • Curry Rice with Vegetables
    • Italian Casserole
    • Lasagna Rollups
    • Loaded Lasagna
    • Mac N' Cheeze, w Butternut Squash
    • Mushroom Stroganoff
    • Noodles with Alfredo Sauce
    • One Pot Pasta Mexican Style
    • One Pot Pasta, Veggie Overload
    • Pad Thai
    • Pasta Salad
    • Stir Fry, Low Fat Curry
    • Sushi, Vegetable
    • Zucchini Pasta with Oven Roasted Veggies
  • Holiday
    • Apple Mushroom Walnut Stuffing
    • Banana Bread
    • Cranberry Sauce
    • Green Bean Casserole
    • Mushrooms, Stuffed Mushrooms
    • Roasted Acorn Squash with Apple Mushroom Stuffing
    • Seitan Smoked Turkey Log
    • Stuffed Pumpkins
    • Stuffed Seitan Roll
    • Vegetable Wellington
  • Desserts & Sweets
    • Apple Crisp
    • Apple Pear Bake, With Coconut and Walnuts
    • Apple Walnut Muffins
    • Chia Pudding
    • Chocolate Covered Almond Stuffed Dates
    • Chocolate Walnut Flax Muffins
    • Fruit Smoothie
    • Granola Bars and Snack Mix
    • Oatmeal Chocolate Chip Cookies, with Banana, and Walnuts
    • Peach Cobbler
    • Pears, Baked with Pecans and Honey
    • Pear Cobbler
    • Pumpkin Chocolate Pecan Bars
    • Smoothie, Cherry Banana
    • Strawberry Pineapple Cobbler
  • Blog
  • Education
  • Contact
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