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Cauliflower Alfredo Sauce and Straightforward Pasta

Cauliflower Alfredo sauce turns a nutritious crucifer into the bottom of a pleasant, creamy dairy-free pasta sauce. You’ll be able to retailer it or use it to make a straightforward vegan Alfredo pasta with spinach. The pasta dish options prebiotic meals, which can profit digestive well being.

Hello buddies! Thanks for the type responses to Sunday’s post. I’m pleased to say {that a} new oven has been put in and inspected and deemed protected to make use of.

Talking of that, I’ve moved into the dessert section of my recipe testing endeavors. After lengthy days of trialing batches of baked goods, it’s a reduction to have a straightforward, comforting, and nutrient-dense plate of pasta for dinner. The creamy cauliflower Alfredo sauce that I’m sharing immediately has made many such meals potential.

I’ve seen a bunch of recipes for cauliflower Alfredo sauce over time. Most just lately, I found this one from the oldsters at Purple Carrot, which regarded nice. I liked the thought of including spinach to the completed pasta. I attempt to add greens to my meals at any time when I can, and pasta is such a good vehicle for them.

In the previous couple of weeks, I’ve experimented with a couple of batches of creamy, cauliflower Alfredo sauce. I made a decision so as to add a nut or seed to the sauce—extra on that under—and I’m actually pleased with the consequence.

A pasta with prebiotics

Do you hear an increasing number of about prebiotic meals nowadays? I certain do, and I’m glad that these meals are getting consideration.

Prebiotic meals comprise kinds of dietary fiber that feed probiotics. Probiotics are strains of micro organism which have been related to well being advantages, together with digestive regularity, pores and skin well being, and immunity. Prebiotic fibers and probiotic micro organism have a synergistic relationship.

Prebiotic meals embody garlic and onions, chicory root, Jerusalem artichoke, asparagus, pulses, spinach, and cruciferous greens. The crucifer household contains the cauliflower featured within the cauliflower Alfredo sauce.

A green bottle is laid on a white surface, with green capsule shaped pills tumbling out beside it.

The Each day Synbiotic from Seed

I’ve realized quite a bit about prebiotic meals and the bacterial strains that they maintain this summer time. Why? As a result of I’ve hung out attending to know the vegan Daily Synbiotic from Seed.

A synbiotic is a prebiotic + probiotic mixed. Seed’s Each day Synbiotic is a 24-strain, broad spectrum probiotic and prebiotic. It’s formulated for digestive, intestine immunity, and extra systemic advantages. I wrote in regards to the Synbiotic earlier this summer time, after I shared it within the firm of a refreshing, kombucha berry smoothie.

Months later, I can report that I’m nonetheless taking and loving the synbiotic. It has supported me and contributed to my wellness by a summer time that was loads of enjoyable, but additionally full of labor stress and disruption. The Each day Synbiotic is now the probiotic+prebiotic that I like to recommend to clients and buddies.

There are such a lot of elements that make the Seed Each day Synbiotic distinctive. My favorites:


The Each day Synbiotic is delivered and packaged in a means that’s light to the earth. The transport boxis created from algae that might in any other case harm delicate marine ecosystems. The synbiotic arrives in a (very stunning) reusable glass bottle. And refills arrive in bio-based pouches which might be home-compostable, edible, and dissolve in water!

2-in-1 ViaCap Supply Expertise

The Each day Synbiotic is designed as a capsule-within-a-capsule. It has a prebiotic outer capsule created from Indian pomegranate that protects the inside probiotic capsule from abdomen acid, bile salt, and digestive enzymes, guaranteeing 100% survivability to your colon. This prebiotic additionally protects the probiotic in opposition to moisture and warmth. In consequence, you don’t have to retailer the synbiotic within the fridge.

The probiotic inside capsule incorporates Seed’s proprietary components of clinically and scientifically studied bacterial strains that assist wholesome regularity, intestine barrier integrity, pores and skin well being, coronary heart well being, and a lot extra.

A green, glass pill bottle is standing atop a white surface.


Seed’s reference library incorporates data on the analysis that was referred to as upon within the synbiotic’s growth. The synbiotic is presently being studied in two medical trials. The reference library additionally contains data on the synbiotic’s rigorous allergen, pesticide, and thermostability testing.

Seed can also be enthusiastic about clear communication. As a part of my expertise working with the model, I wanted to finish Seed University, a free on-line course on Instagram that outlined the science behind the product, the intestine microbiome, and probiotics generally.

A few of it was acquainted to me and a few wasn’t. I used to be very glad for a possibility to study. And I appreciated that the crew at Seed is dedicated to evidence-based discourse.

Each day Synbiotic supply

For those who’d like to do this earth-friendly, vegan Each day Synbiotic out for your self, you will get 15% off your first month’s provide of Seed’s Each day Synbiotic by utilizing code GENA15 at checkout on the Seed website.

A creamy, vegan cauliflower Alfredo sauce is being prepared in a blender.

Cauliflower Alfredo sauce components

This cauliflower Alfredo spinach pasta is created in partnership with my buddies at Seed. I like this recipe for its vitamin and taste. Nevertheless, I additionally love the simplicity of its components.


Is there something cauliflower can’t do? Right here, it offers a creamy and nutrient-dense base for a garlicky sauce. I’d like to strive the cauliflower Alfredo sauce with broccoli instead of cauliflower sooner or later, however the coloration would after all be very totally different!

Nuts or seeds

I’ve made this sauce a couple of occasions, which implies that I’ve had an opportunity so as to add totally different nuts and seeds. They improve the creaminess of the cauliflower Alfredo sauce, and so they additionally add healthful fats and good nutrition.

For instance, I’ve added tahini and cashew butter to the sauce. Every works effectively for creaminess. Cashew butter is a bit sweeter, whereas tahini is barely extra bitter. I’ve additionally tried including a couple of tablespoons of shelled hemp seeds, that are an incredible supply of protein.

Lastly, I’ve tried the cauliflower Alfredo sauce with soaked, uncooked cashews. Cashews are the idea of my easy cashew cheese and cashew cream. They work magic in creamy, dairy free recipes.

Dietary yeast

Nutritional yeast provides a “tacky” taste to the cauliflower Alfredo sauce.


The garlic on this recipe might be adjusted to style. I’m delicate to robust garlic taste in cooking, so I’ve a light-weight contact with it. For those who love garlic, it is best to actually add as a lot as you’d like.

White miso

Miso provides each saltiness and a few umami to the cauliflower Alfredo sauce. For those who don’t have white miso at house, you possibly can omit it and add a bit additional salt to the sauce as an alternative.

Non-dairy milk

Unsweetened plant milk is one other supply of creaminess for the Alfredo pasta. I wish to make this recipe with unsweetened oat or soy milk; the latter will add some protein. Unsweetened cashew milk can also be a sensible choice for the recipe.

An overhead image of a creamy, white sauce, which has just been prepared in a blender.

How you can make cauliflower Alfredo sauce

Ease of preparation is likely one of the greatest issues about this pasta. My purpose after I made it was to mix as many steps as potential.

With that in thoughts, I used the identical pot of boiling water to steam the cauliflower, boil the pasta, and prepare dinner the spinach. The cauliflower steams first. Then, you’ll salt the cooking water and add the pasta. When the pasta is nearly prepared, you’ll add the spinach to it.

The sauce itself is a breeze to make. Merely add your steamed cauliflower and different sauce components to your blender and mix away.

Preparation & storage

You should use the cauliflower Alfredo sauce with pasta instantly after you make it. You can even retailer it for future use. The sauce will maintain in an hermetic container within the fridge for as much as 4 days after you put together it.

Can cauliflower Alfredo sauce be frozen?

Sure, you possibly can undoubtedly freeze the cauliflower Alfredo sauce. I like to do that in massive, wide-mouthed mason jars. I’m cautious to depart some head house on the high of the jar, which prevents the jar from cracks because the liquid inside freezes and expands.

The sauce might be frozen for as much as six weeks.

Variations & additions

Spinach provides coloration and vitamin to an already healthful pasta. Nevertheless, you possibly can add further greens as you want. Broccoli florets, further steamed cauliflower florets, reduce inexperienced beans, peas, steamed zucchini or summer time squash, and steamed kale would all make great additions.

A close up, overhead image of rigatoni that has been dressed with cauliflower Alfredo sauce and tossed with spinach.
A rimmed, cream colored ceramic dish holds a creamy pasta dish with spinach.

Prep Time: 10 minutes

Cook dinner Time: 30 minutes

Complete Time: 40 minutes

Yields: 4 servings

Cauliflower Alfredo sauce

  • 1 small head cauliflower, thick stem eliminated and reduce into florets and items (about 1 lb after preparation)
  • 1 cup unsweetened oat, cashew, or soy milk
  • 1/4 cup nutritional yeast
  • 1 tablespoon white miso
  • 1 1/2 tablespoons freshly squeezed lemon juice
  • 2 tablespoons uncooked cashew butter, tahini, or shelled hemp hearts (alternatively, you should utilize 1/4 cup soaked and drained uncooked cashews)
  • 1 clove uncooked garlic
  • 1/2 teaspoon effective salt (additional for the pasta water, if making)
  • Freshly floor black pepper or crushed purple pepper flakes, to style

Pasta & spinach

  • 8 ounces medium pasta form of selection (I like penne, fusilli, casarecce, and rigatoni for this recipe)
  • Just a few huge handfuls of child spinach or washed and chopped kale leaves
  • cashew parmesan cheese (non-compulsory, for serving)
  • Deliver a big pot of water to a boil. Match the pot with a steamer attachment. Steam the cauliflower until fork tender (about 10 minutes). For those who’re getting ready the cauliflower Alfredo spinach pasta, reserve the boiling water.

  • To organize the cauliflower Alfredo sauce, add the cooked cauliflower, milk, dietary yeast, miso, lemon juice, nut/seed butter, hemp hearts, or cashews, garlic, and sea salt to a robust blender. Mix until easy. Style and add freshly floor black pepper or crushed purple pepper to your liking.

  • To organize the pasta: take away the steamer attachment from the boiling water as soon as the cauliflower is prepared. Salt the water. Add the pasta and prepare dinner in keeping with package deal directions. Within the final 3 minutes of cooking time, add the spinach or kale to the pasta and simmering water. 

  • Drain the pasta and greens and return them to the pot. Add the blended cauliflower Alfredo sauce. Combine the whole lot and modify salt as wanted; add freshly floor black pepper to style. Serve, topped with cashew parmesan if desired.

An overhead image of a rimmed, cream colored ceramic plate on a cream colored surface. The plate holds a creamy plant-based pasta dish with greens.

I hope that this straightforward pasta meal will carry you a similar consolation and good vitamin it has introduced me prior to now few, hectic weeks.

The cauliflower Alfredo sauce itself is a flexible keeper. Use it with any pasta form, drizzle it over baked potatoes or steamed greens, and so forth. It’ll ship on nourishment and creamy goodness it doesn’t matter what.


This submit is sponsored by Seed Each day Synbiotic. All opinions are my very own. Thanks on your assist!

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