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Creamy Cauliflower “Alfredo” with Peas


Some days I dream of savory alfredo sauce over pasta, with a butter base so rich I already feel the pounds going straight to my hips.

In true Elissa fashion, I’ve discovered the perfect compromise, a way to get my creamy pasta dish without taxing my digestive system.  Even better, it’s made with a nutrient rich star ingredient that offers us many health benefits –  cauliflower.  Depth of flavor is added from white beans, garlic, lemon, and high quality olive oil and the cauliflower lends a silky smooth texture reminiscent of alfredo.

Using quinoa or a gluten free pasta of your choice, you can literally indulge in a plant based, low inflammatory, well balanced meal that offers:

  • Cancer fighting benefits from nutritional compounds in cauliflower prevent tumor growth, cancer cell development, and are preventative
  • Anti-Inflammatory compounds that prevent cellular damaging inflammatory attacks from happening
  • Aid the liver in neutralizing toxins, and contain enzymes that metabolize substances in the digestive tract and liver
  • Protect the stomach lining and clean the digestive tract, encouraging the detoxing and elimination of toxins

Creamy Cauliflower “Alfredo” with Peas

Serves 2


½ pound gluten free pasta (I prefer Andean Dream or Ancient Harvest)

1/3 head cauliflower, broken into florets (approx.1/3 pound)

½ cup organic white cannellini beans, cooked

½ cup organic peas

¼ cup organic, unsweetened hemp or almond milk

1-2 cloves garlic, pressed

1 T organic, extra virgin olive oil

2 tsp. fresh squeezed lemon juice

1 tsp. salt

fresh cracked pepper to taste

1/4 cup toasted pine nuts (optional garnish)

1/3 cup minced fresh parsley (optional garnish)



Cook the pasta according to the directions. When finished mix pasta with fresh peas.

As the pasta cooks, bring a medium pot of water to a boil, add a pinch of salt to season. Once boiling, add the cauliflower and beans, turn to a low rolling boil until the cauliflower is tender approx. 5 to 7 minutes and the beans will be very soft. Drain and add into high speed blender (I prefer Vitamix)

Add the nut milk, garlic, lemon juice, olive oil, salt, and pepper to the blender. Taste and adjust salt and pepper as needed.

Pour the cauliflower purée into the pot you boiled the cauliflower in and set over low heat. Add the pasta and peas and toss until evenly coated with sauce and warmed throughout.

Garnish with parsley or pine nuts if preferred, and any additional salt and pepper to taste. Serve hot



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