Cauliflower Alfredo Sauce

Cauliflower was a boring vegetable I pretty much ignored until I discovered its exceptional health boosting powers.

[su_expanding_quote_book source_author=”Michael Greger MD” source_title=”How to Not Die” full_quote=”Cruciferous vegetables like broccoli, brussels sprouts, cabbage, cauliflower and kale can potentially prevent DNA damage, activate defenses against pathogens and pollutants, help prevent lymphoma, boost liver detox enzymes and target breast cancer cells. The component responsible for these benefits is thought to be sulforaphane, which is formed almost exclusively in cruciferous vegetables.” short_quote=”Cruciferous vegetables can potentially prevent DNA damage, activate defenses against pathogens and pollutants, and help prevent cancer”]

And Alfredo sauce was something I avoided as heavy, fatty and too white. I like color in my food after all. But my family loves Alfredo sauce.

This recipe happily marries the benefits of cauliflower with my family’s eating pleasure. Simple and quick to make, it can also be a vegan Alfredo sauce.

Recipe Variations

  • Use almond milk or broth for a lighter meal
  • Use dairy milk for a creamier sauce
  • Add 1/2 cup of shredded Parmesan for a special treat

Serving Variations

  • Toss with whole-wheat fettuccini, cooked shrimp and peas
  • Toss with bowtie pasta, chopped up leftover chicken and sautéed mushrooms
  • Saute sliced onion, sliced red bell pepper and coarsely chopped kale and toss with pasta
  • Toss with steamed edamame and pasta
Califlower Alfredo Sauce
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Servings
4 servings
Servings
4 servings
Califlower Alfredo Sauce
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Servings
4 servings
Servings
4 servings
Ingredients
Adjust servings: servings
Units:
Instructions
  1. Cut off bottom of cauliflower stem and leaves, chop into large pieces
  2. Place cauliflower in a steamer basket in a pot with 1 inch of water. Cover and bring to a boil over medium heat. Steam 8 – 10 minutes until very tender when pierced with a fork.
  3. Place steamed cauliflower in food processor or blender with remaining ingredients and puree.
  4. Adjust salt and pepper to taste.
Recipe Notes

A Color My Food recipe

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White Bean and Kale Stew

I may be a little obsessed with nutrient-dense foods and repeating over and over again how greens, beans and onions are an immune-boosting power cocktail, but putting aside repetition, this soup is flavorful and sticks to the ribs.

Variations:

  • Add other vegetables (bell pepper, a turnip, maybe a cup of chopped broccoli or cauliflower) depending on what is in my refrigerator
  • Garbanzo beans or kidney beans if that was on hand
  • Add sausage (cook with the chopped onions)
  • Add leftover cooked chicken when adding the kale
  • Use other greens (spinach, swiss chard) instead of kale
Kale and White Bean Stew
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Servings
4 servings
Servings
4 servings
Kale and White Bean Stew
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Servings
4 servings
Servings
4 servings
Ingredients
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Instructions
  1. Heat olive oil in medium pot over medium heat. Add chopped onions and cook 5 minutes. Add carrots and celery, cook another 5 – 10 minutes until softened, add garlic and cook 2 more minutes.
  2. Add white wine and simmer 8 minutes.
  3. Add white beans, 4 cups broth, thyme sprigs, and bay leaf and bring to boil. Reduce heat to medium-low and simmer 20 minutes.
  4. Add kale and simmer 5 minutes longer. Remove thyme sprigs and bay leaf.
  5. Mix in vinegar and chopped fresh herbs. Season with salt and pepper.
Recipe Notes
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Wild Rice, Sausage and Leek Stuffing with Walnuts

This is my most favorite stuffing because of its luscious flavors and texture. It’s not only delicious, it is also a healthy dish given the nutrients in whole grains combined with walnuts and leeks.

Added to which, gluten-free members of the family can also enjoy it. And you can make it vegan by omitting the sausage.

[su_expanding_quote_book source_author=”Marge Wittenberg” source_title=”The Essential Good Food Guide” full_quote=”When it comes to nutrition, the clear winners (in the rice family) are the whole grain varieties, easily distinguished by their medium to dark colors including brown, red, purple, black. With only its inedible hull removed, whole grain rice is a good source of fiber, vitamin E and trace minerals.” short_quote=”When it comes to nutrition, the clear winners (in the rice family) are the whole grain varieties”]

This is part of the Thanksgiving 2016 Menu and goes with a 14 – 16 pound turkey.

Variations

  1. Add 2 cups washed and chopped mushrooms when cooking leeks
  2. Use 4 cups thinly sliced fennel instead of leeks
  3. Use 2 tablespoons chopped fresh rosemary instead of thyme
Wild Rice Sausage and Leek Stuffing with Walnuts
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Servings
12 servings
Servings
12 servings
Wild Rice Sausage and Leek Stuffing with Walnuts
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Servings
12 servings
Servings
12 servings
Ingredients
Adjust servings: servings
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Instructions
  1. In a medium saucepan toast wild rice over medium heat, stirring occasionally for about 5 minutes.
  2. Add broth and bring to a boil. Turn down heat to simmer, cover and cook 45 minutes until rice is tender.
  3. While the rice is cooking, heat 2 tablespoons olive oil in a skillet and cook turkey sausage, breaking up with a spoon and stirring occasionally until it turns brown.
  4. Add leeks, celery and thyme and cook over medium heat. If it is too dry, add 1 - 2 tablespoons olive oil; cook until leeks and celery are tender. Remove from heat.
  5. Mix wild rice with vegetables, parsley and chopped walnuts.
  6. Bake Stuffing in Turkey: Fill neck and main cavities of turkey with stuffing. Spoon remaining stuffing into a buttered baking dish. Cover with foil and bake about 25 minutes. Uncover stuffing and bake until the top is golden and it is crisp around the edges, about 15 minutes. OR
  7. Bake Stuffing in Baking Dish Only: Preheat oven to 350°F. Butter a 13x9x2-inch baking dish. Place stuffing to prepared dish. Cover with buttered foil, buttered side down. Bake until heated through, about 40 minutes. Uncover and bake until top is slightly crisp and golden, about 20 minutes longer.
Recipe Notes

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Nutrient-Rich Mashed Sweet Potatoes with Red Bell Pepper

Sweet potatoes are far more nutrient rich and have less calories than white potatoes; one medium spud containes 400% of daily requirment for vitamin A, is rich in vitamins B6 and C, potassium, fiber and beta-carotene.

[su_expanding_quote_web source_site=”Medical News Today” source_url=”http://www.medicalnewstoday.com/articles/281438.php” right_quote=”Consuming foods rich in beta-carotene may reduce the risk of developing certain types of cancer, offer protection against asthma and heart disease and delay aging and body degeneration.” short_quote=”Consuming foods rich in beta-carotene may reduce the risk of cancer”]

These mashed potatoes with the additional superfoods red bell pepper and onion, make not only a delicious meal but also boosts our immune system.

Variations:

  • Use 2 leeks, washed well and thinly sliced, instead of onion and bell pepper
  • Instead of red bell pepper, use poblano pepper
Mashed Sweet Potatoes with Red Bell Pepper
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Servings
4
Servings
4
Mashed Sweet Potatoes with Red Bell Pepper
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Servings
4
Servings
4
Ingredients
Adjust servings:
Units:
Instructions
  1. If the sweet potatoes are not organic, peel them. Cut into bite-size pieces and place in a saucepan. Put in salt, cover and bring to a boil. Turn down heat and simmer until tender, 15 – 20 minutes.
  2. Meanwhile heat canola oil in a skillet. Place onion in skillet and cook, stirring occasionally until it is transparent about 8 – 10 minutes. Add red bell pepper, mix in and cook another 10 minutes until bell pepper is tender.
  3. Drain sweet potatoes. Place back in saucepan and mash. Add 1/2 cup of broth, mash again. If it is too dry, mix in another 1/2 cup of broth or more until it has the consistency you prefer. Mix in onion/red bell pepper mix, season with salt and black pepper and serve.
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