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Cauliflower Mint ‘Alfredo’

So, funny thing. I’m not a vegan.


I’m not a vegetarian, either.

But Rachael, all of your recipes are vegetarian or vegan friendly.

I know! That’s because I eat a LOT of veggies.

My take on meat is this: I eat it when I feel my body needs it. This is generally a few times a week, more so during my menstruation, and a bit more in the winter months.

I listen to what my body needs and feed it accordingly. Usually, this means lots of veggies, which is why I have a lot of vegetarian and vegan friendly recipes.

When I do eat meat, I pay top dollar for the most sustainable and nutritious option I can find. Why? Because my body is worth it.

I also make sure most of my plate is mainly filled up with vegetables, with healthy fats and sustainable protein making up a smaller portion.

A few years ago, I made a dip recipe with similar ingredients as to what is in this vegan Alfredo sauce, minus the mint. A couple weeks ago I randomly had a craving for the dip, but couldn’t find the recipe again. I then got to thinking that the creaminess of it could potentially be a yummy alfredo-like sauce. I had some mint on hand and thought ‘why not’.

I threw in a few ingredients, and viola, it actually tasted delicious! The mint is subtle, but makes it. When filming the video, I almost forgot to add in the garlic — which is definitely an important part! You see me add it in half way through, but you can add it at the beginning.

Similar to when making a pesto, add most of the olive oil at the beginning, while continuing to add a few drizzles during the blending process.

I personally serve this Cauliflower Alfredo over a gluten free pasta, because my body and wheat don’t get along well, however, you can serve this over whatever kind of pasta or carb you want. I bet zucchini noodles would be a good addition!

Or you could have it as a dip! It’s really up to you.

CAULIFLOWER MINT ‘ALFREDO’ Cook Time: 25 minutes | Yields: 4 - 5 servings
  • 1 head of Cauliflower, steamed until a fork can poke through easily

  • 1 box or can Cannellini Beans (13 - 15 oz)

  • 1 cup fresh Mint Leaves

  • 3 - 4 Cloves of Garlic

  • 1/2 cup of Extra Virgin Olive Oil

  • 1 tsp Salt

  • 1 box Gluten Free Pasta of your choice

  1. Cut cauliflower into pieces.

  2. Steam cauliflower until tender, or until a fork can poke through a floret easily. This usually takes 15 - 20 minutes, depending how big the florets are.

  3. In another pot, cook Gluten Free Pasta.

  4. Let the cauliflower cool slightly, but not completely.

  5. Using a blender (I use Vitamix), combine cauliflower, beans, mint, garlic, olive oil, and salt. Blend until smooth and creamy looking. You may need to stop and add a few more drizzles of olive oil throughout the process.

  6. Serve over gluten free pasta. Enjoy!

Easy as pie. Similar to most substitutions, don’t expect it to taste exactly like a cheesy, milky Alfredo. Do expect it to taste delicious and creamy, even without the dairy! It think you’ll be amazed how creamy it is.

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