Cauliflower Alfredo

The problem with so many creamy fattening foods is that they are so darn delicious. You can go to the store and buy many “light” alternatives, but while these options may be lower in calories, they are often sky high in chemical additives and strange ingredients you can’t pronounce.
So what’s a health and taste conscious person to do? Experiment and make your own recipes of course!
I’ve been using cauliflower a TON lately as a swap for things from rice to oats to mashed potatoes. One night while I was making a cauliflower mash I noticed the creamy texture you can get from pureeing cauliflower and thought, wow this could make an awesome sauce!
This recipe is super simple and you can adjust it to your own tastes with additional seasonings like cayenne, or a more buttery flavor with a tablespoon of butter or olive oil. With a vegan option and 2 ginormous servings for 60 calories, it’s an all around win.


Serves heaping ½ cup servings or 4 heaping ¼ cup servings

1 1/2 cups raw cauliflower florets (160g)
2 garlic cloves, roughly chopped
2-4 tablespoons grated parmesan or nutritional yeast (to desired cheesy taste)
1 cup unsweetened cashew milk
¼ teaspoon dried oregano
¼ teaspoon onion powder
½ teaspoon salt
½ teaspoon black pepper

Place all ingredients into a medium pot and bring to a boil. Cover the mixture and let it simmer for around 15 minutes until cauliflower is completely soft.
Using a blender or food processor, blend the mixture until smooth.

Serve on top of pasta, zucchini noodles, veggies, or just about anything! Maybe not ice cream though…



Spiced Cauliflower Tomato Soup

Soup is the best thing in the cold months. Even out here in California, temperatures are dropping and I love warming up a nice cup of soup when I come home.
To really get full though, I like thick or chunky soups and this recipe certainly does not disappoint.
This soup is super tasty, ultra thick and under 60 calories per cup. Oh it’s vegan, gluten free (duh) and 3.5 grams of fiber!


Makes 5 1 cup Servings

1 large white onion
3 cloves garlic
4 cups cauliflower
1 small hot chili pepper
3 cups organic vegetable broth (add more for thinner soup)
¾ -1 cup diced no salt added tomatoes
½ teaspoon each oregano, thyme and black pepper
¼ teaspoon cumin
Salt to taste


Cut onion into smaller pieces and mince garlic cloves.
Spray the bottom of a large pot with olive oil over medium heat. Place onions and garlic in the pot. Stir occasionally until onions soften.
Cut chili pepper and place it into pot along with cauliflower. I used frozen cauliflower but fresh works well too.
Stir around until cauliflower softens (around 5 minutes).
Add in vegetable broth and tomatoes, stir, and turn up heat and wait until soup comes to a boil.
Once at a boil, turn flame down to a simmer, cover pot, and let cook for 25-30 minutes.
After the 25-30 minutes are up, add in spices. Taste mixture to see if you would like to adjust your spices.
Using an immersion blender or a regular blender, blend the entire soup and then you’re done!
Note- this freezes well so feel free to keep out what you will eat within a few days and freeze the rest in an airtight container!


Pumpkin Cream of NO Wheat

I am allergic to gluten which means no wheat for me, but that doesn’t mean I don’t crave the taste of delicious warm cereal. One night when I was making cauliflower rice I thought, why not use cauliflower to make my own hot cream of (no) wheat?!
This turned out better than I imagined- the key is to make sure every last cauliflower florette is riced because big chunks of cauli aren’t particularly appetizing in this dish. Oh, and the whole large serving is a mere 60 calories.
This is the perfect breakfast or snack that you can totally customize with your own spices, toppings and add ins! For some added protein swirl in some pea protein (vegan) or greek yogurt. For added nutrition and flavor top with seeds, nuts and fruit- seriously endless possibilities. My favorite breakfast combo is vanilla pea protein, chia seeds, hemp seeds, raspberries and a drizzle of raw honey- yumm.


Serves 1

1 heaping cup of small cauliflower florets
½ cup milk of choice (I used cashew)
¼ cup water
1 teaspoon ground flaxseed
¼ teaspoon pumpkin pie spice.
Splash of vanilla extract
Sweetener of choice
2-4 tablespoons pure pumpkin puree


Place cauliflower in blender or food processor and blend until consistent rice texture is achieved. Place riced cauliflower in a small saucepan with all other ingredients except pumpkin puree under medium heat.

Stir mixture in saucepan fairly frequently as cauliflower cooks and mixture thickens.
Continue to stir as it comes to a boil.
Keep occasionally mixing until water is absorbed and desired consistency is achieved (4-8 minutes).
Turn flame off and add in pumpkin puree and stir to combine.
Can be enjoyed hot or cold!


Cauliflower Rice Burrito Bowl

Burrito bowls are a wonderful thing. Passing on the tortilla, you’re skipping the nutrition-less carbs and focusing on a burrito’s main attraction, the filling.
While I have made cauliflower “rice” on multiple occasions, it never had occured to me until waiting in line at my local Chipotle that I could in fact use this concoction to make my own, more nutrient dense version of the standard burrito bowl.
The next day I put my idea to the test and was beyond happy with the results. Since the rice is not the star but the base in a traditional burrito bowl, replacing it with riced cauliflower truly mimics the signature texture and taste when lime and seasoning is added. While I thoroughly enjoyed my choice of toppings, feel free to get creative with whatever vegetables, beans, etc. you choose. The sky (or the size of your bowl) is the limit!


Serves 2
4 cups roughly chopped cauliflower
3 tablespoons chopped cilantro/parsley
1 tablespoon lime juice
1/2 large white onion onion, chopped
1 bell pepper, chopped
½ cup mushrooms. chopped
½ cup canned black beans, drained and rinsed
Taco seasoning (or mix of chili, garlic, onion, cumin, paprika, oregano, salt, pepper and crushed red pepper)
Salt and pepper

Optional Toppings:
Shredded cheese
Fresh pico/salsa
Avocado slices/Guacamole
Plain Greek yogurt
Hot sauce
Shredded lettuce
Protein of choice (I used Siracha marinated tofu)


Pulse cauliflower in a blender or food processor until it resembles rice. Transfer to a bowl and season with salt and pepper. Cover the bowl with a paper towel and microwave for 2-3 minutes or until hot. Add chopped cilantro/parsley and lime juice to the “rice” and mix well.

Bring a skillet sprayed with nonstick spray to medium heat. Add onions, mushrooms, and peppers to skillet until mostly softened. With about a minute of cooking remaining, add beans to heat through, about 1 minute.
Top mixture with about 2 teaspoons of taco seasoning and stir to coat.
Separate rice into two bowl and divide vegetable mixture to each of the bowls.
Top with cheese, salsa/pico, avocado/guacamole and/or greek yogurt.


Cauliflower Rice Sushi

So unless your head is under a rock (and no judgement here, rocks are pretty sweet) you’ve probably heard of cauliflower rice. Basically you throw some cauliflower into a food processor or blender and whiz it up to magically create what appears to be white rice. You can use this “rice” in place of regular rice in many dishes.

The endless possibilities of cauliflower rice set off a lightbulb in my head- why not make sushi with it?! By no means is regular rice the devil, but by replacing it with cauliflower you are left with a nutrient filled but less calorie dense alternative- which basically translates as an excuse to have more wine.

Makes 1 roll

1 cup riced cauliflower
1 teaspoon rice vinegar
1 tablespoon egg whites
1 sheet nori
Tamari/Braggs liquid aminos

Possible Add-Ins:
Bell peppers
Sushi grade fish
Sesame seeds (to sprinkle on top)
…seriously whatever you want, this is the perfect time to clear out your fridge…

cauliflower sushi in hand

Create your cup of riced cauliflower by either hand grating it or using a food processor or blender. Place your riced cauliflower in a bowl and microwave for 3 minutes.

Add the egg whites to the cauliflower rice, stir it around and place it back into the microwave for another minute.

Remove the bowl from the microwave, add the rice vinegar and place your cauliflower rice into the fridge.

Once your “rice” is completely cooled you can begin assembling!

Place your nori sheet onto a flat cleaned surface and dump your rice onto the center of the sheet. Using your hands or the back of a spoon, spread the rice evenly onto the nori sheet.

Now it’s time to start adding the good stuff. Start placing your fixin’s onto the center of your sheet. Make sure that if you have several slices of the same ingredient that they are the same size so the ingredients line up well and it rolls up nicely.

rolling cauliflower sushi
Finally, your sushi is roll-ready. roll up your sushi, and for optimal slicing results, place your whole roll into the fridge for about 15 minutes.

cutting cauliflower sushi
Once it is cool to the touch, slice and enjoy with a side of your favorite soy sauce/alternative.
finished cauliflower sushi in circle