Cauliflower Alfredo Linguini

Traditional Alfredo Sauce is made with butter, cheese, cream and sometimes eggs and while it is unbelievably delicious, it is so heavy and full of fat. While we love the traditional version maybe once a year, I created this alternate, healthier, recipe that has all the flavour and thickness and deliciousness without the fat and heaviness. Made with cauliflower, this recipe lightens up the original and results in a healthy, thick, garlicky tasty sauce. This recipe makes a generous amount and half the sauce is perfect for 250g of linguini, fettuccini or any other pasta you wish and you will have remaining sauce for another pasta night or to add to a wrap or sandwich or to toss roasted diced sweet potatoes in. So good!

Cauliflower is an anti-inflammatory, antibacterial and anti-viral food. It keeps you hydrated as its make up is mostly water. It is a rich source of VitC and it has fiber so very good for digestion. It contains plant-based protein, which is more easily used (bio-available) to our bodies. Cauliflower also contains iron, calcium, potassium and magnesium.

Fresh garlic contains an amino acid protein called ‘alliin’. When the garlic clove is chopped, minced or crushed, a heat sensitive enzyme, ‘alliinase’, is released. Cooking cut garlic before alliinase is released stops the nutritional magic from happening. Together alliin + alliinase form allicin, which is an antioxidant, an antibiotic and has been found to reduce inflammation. Studies have shown that allicin can help promote a healthy heart by lowering bad cholesterol and the antioxidants in garlic may help protect against dementia.

As always, when you make this recipe, I would love to see your creation so please post a photo of your Cauliflower Alfredo Linguini goodness and tag my IG account #RenataCollective or leave a comment with your thoughts!

Prep Time: 5 minutes / Cook Time: 25 minutes / Makes: 4 cups of sauce (use half for 250g of pasta)

Ingredients

7 Medium Cloves Garlic - minced
1½ Tablespoon Ghee (Alternate: vegan or dairy butter)
1½ Tablespoon Coconut Oil
½ teaspoon Chili Flakes
1 Small Onion - diced
1 Medium Head of Cauliflower – cut into florets (you should have about 5 cups)
1 Tablespoon Fresh Thyme Leaves or ½ teaspoon Dried Thyme
½ teaspoon Garlic Powder
½ Cup Oat Milk
1 teaspoon Siracha - optional
250g Linguini Noodles – Gluten Free or Wheat (or your choice of any other pasta shape)
½ Cup Vegan Parmesan or Real Parmesan
1 Tablespoon Dried Parsley
A Pinch of Herbed Seasoned Sea Salt
A Few Grinds of Fresh Black Pepper

How It’s Made

Mince the garlic and set it aside so it can work its nutritional magic.
Prepare the other ingredients.
In a large skillet with sides, over medium heat, melt the ghee and the coconut oil together.
When melted and hot, add the red pepper flakes, garlic and onion and sauté for a minute until the onion and garlic start to soften. Turn the heat off and set aside.
Bring a large pot of water to a boil. Add the cauliflower florets and cook until they are easily pierced with a sharp knife – about 10 minutes.
When they are cooked soft, keep a ½ cup of the water the cauliflower cooked in and scoop out the cauliflower with a slotted spoon. Keep the water in the pot as you will cook the pasta in this water.
Put the cooked cauliflower into your blender. Add the ½ cup reserved cooking water and the garlic, onion mixture. Add the garlic powder, and thyme. Blend until smooth.
If the sauce is too thick (depending on how much cauliflower you used, add the oat milk a drizzle at a time blend until the sauce is smooth. You don’t want it too thin so watch how much milk you add.
Add a generous pinch of Herbed Seasoned Sea Salt or plain sea salt and a few grinds of fresh black pepper. Add the dried parsley. Blend for 10 seconds until these seasonings are mixed in.
With a clean spoon, taste the sauce and adjust with additional salt and pepper. A dash of hot sauce can be added and blended to spice it up more if you like.
Bring the pot of water you cooked the cauliflower in to a boil. Add the pasta and cook to the length of time on the packaging. Test to make sure the pasta is al dente. Drain the pasta well and add it to the pan you cooked the garlic and onions in.
Add half the cauliflower sauce and toss it with the pasta. If you need more, add more, but start with half the amount in the blender. This recipe makes a generous amount and half the sauce is perfect for 250g of pasta.
Serve the Cauliflower Alfredo Linguini with a generous sprinkling of vegan parmesan, or regular parmesan, or both (the combo is delicious!), an additional grind of fresh black pepper and a sprinkle of dried parsley.
Store the remaining sauce in an air tight container in your fridge for a week. It also freezes well in a Ziplock baggie or a freezer container for up to three months. To use, thaw, drain off any water that forms, heat it in a small saucepan until it thickens and season it with a dash of garlic powder, a pinch of salt and a grind of pepper.