Vegan Cauliflower Alfredo Sauce

I am so excited to share this guest post for Vegan Cauliflower Alfredo Sauce created by my fabulous intern and fellow holistic nutritionist Stella from Wellness by Stella. Since I’m busy taking care of my sweet little boy, you will see quite a few posts from Stella over the next few weeks. 

Stella’s Vegan Cauliflower Alfredo Sauce is thick, creamy, cheesy and decadent – everything you want out of a faux mac and cheese, right? Your family will never believe this sauce is made out of vegetables. Although it has the same flavour as good old creamy pasta, it is packed with detoxifying nutrients from the cauliflower, cheesy flavour from nutritional yeast, and protein from the quinoa pasta making it the perfect school lunch for your kids or warming family dinner.Stella's Vegan Cauliflower Alfredo Sauce Recipe on @jesselwellness #veganalfredo

Health benefits of nutritional yeast

Nutritional yeast is an inactive yeast made from sugar cane and beet molasses. It is packed with nutrients but has a delicious nutty and cheesy flavour that makes it perfect for vegan sauces.

  • Nutritional yeast has antiviral and antibacterial properties making it perfect for boosting your immune system. It is most often prescribed in Germany as a herbal remedy for infections and has been found to have significant effects on even tougher bacteria like E.coli and salmonella.
  • It is extremely high in chromium which is essential for blood-sugar management and the prevention of type 2 diabetes.
  • As a protein food, nutritional yeast benefits the entire body. It can help prevent a sluggish metabolism, fatigue, poor concentration, mood swings and lowered immunity.

Nutritional yeast is a staple in my kitchen and I use it in a bunch of my recipes. For more recipes using nutritional yeast check out my Warm Potato Asparagus Salad, Slimmed Down Caesar Salad, Hemp Lemon Salad Dressing, Spicy Black Bean Soup (below), and Broccoli Cornbread Quiche.

Spicy Black Bean Soup by @jesselwellness #recipe #vegetarian

Stella’s Vegan Cauliflower Alfredo Sauce Recipe

(gluten-free, vegan, nut free)

Prep time: 10 minutes | Cook time: 10 minutes | Serving Size: 4

Ingredients

  • 1 package quinoa pasta (or 3 cups chickpea, rice or other pasta)
  • 1 small head of cauliflower, chopped into florets
  • 2-3 cloves garlic
  • ¼ cup water
  • 1 Tbsp olive oil or ghee
  • ½ cup unsweetened almond milk
  • ½ cup nutritional yeast
  • 1 tsp sea salt

Directions

  1. Bring a large pot of water to a rolling boil. Cook the pasta according to the package directions.
  2. To make the sauce, steam the cauliflower florets until fork-tender, about 5 minutes. Add the cooked cauliflower, garlic, and water to a blender and blend on high until completely creamy.
  3. Transfer cauliflower sauce to a large saucepan over medium-low heat. Add the ghee or olive oil. Add the nutritional yeast and the almond milk and stir to combine. The sauce should be thick and creamy. Season with the salt. Taste and add more if needed.
  4.  Grease a baking dish with olive oil. Turn oven on to ‘Broil’. Add the cooked pasta to the sauce and stir to combine. Pour pasta into prepared dish and top with more nutritional yeast. Broil on high for 1-2 minutes or until top is golden (watch carefully).
  5. Serve and enjoy!

Wellness by Stella - Holistic Nutritionist

Stella is a Holistic Nutritionist, Pilates Instructor and Recipe Developer living in Toronto. Prior to entering the wellness world, Stella struggled with disordered eating and digestive issues for years. Now, she has vowed to make everyone’s journey towards health a happy one. Stella’s biggest motivation is seeing the progress of others. She believes in the healing power of food, empowering others in their pursuit of health and happiness – and doing it all deliciously! Find lots of recipes and wellness related articles on her website www.wellnessbystella.com

If you are interested in publishing a post on JesseLaneWellness.com, please email info@jesselanewellness.com.

Vegan Cauliflower Alfredo Sauce
Author: 
Recipe type: vegetarian
Cuisine: dinner
Prep time: 
Cook time: 
Total time: 
Serves: 4
 
Stella's Vegan Cauliflower Alfredo Sauce is thick, creamy, cheesy and decadent – everything you want out of a faux mac and cheese, right? Your family will never believe this sauce is made out of vegetables. Although it has the same flavour as good old creamy pasta, it is packed with detoxifying nutrients from the cauliflower, cheesy flavour from nutritional yeast, and protein from the quinoa pasta making it the perfect school lunch for your kids or warming family dinner.
Ingredients
  • 1 package quinoa pasta (or 3 cups chickpea, rice or other pasta)
  • 1 small head of cauliflower, chopped into florets
  • 2-3 cloves garlic
  • ¼ cup water
  • 1 Tbsp olive oil or ghee
  • ½ cup unsweetened almond milk
  • ½ cup nutritional yeast
  • 1 tsp sea salt
Instructions
  1. Bring a large pot of water to a rolling boil. Cook the pasta according to the package directions.
  2. To make the sauce, steam the cauliflower florets until fork-tender, about 5 minutes. Add the cooked cauliflower, garlic, and water to a blender and blend on high until completely creamy.
  3. Transfer cauliflower sauce to a large saucepan over medium-low heat. Add the ghee or olive oil. Add the nutritional yeast and the almond milk and stir to combine. The sauce should be thick and creamy.Season with the salt. Taste and add more if needed.
  4. Grease a baking dish with olive oil. Turn oven on to ‘Broil’. Add the cooked pasta to the sauce and stir to combine. Pour pasta into prepared dish and top with more nutritional yeast. Broil on high for 1-2 minutes or until top is golden (watch carefully).
  5. Serve and enjoy!

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