nutritionist Chelsea

Hi, I’m Chelsea, a nutrition coach ready to empower you with science-based info to help you become the healthiest version of yourself! Enjoy exploring my recipes and services offerings!

Cauliflower Alfredo with Peas

Cauliflower Alfredo with Peas

I served this “alfredo” to my husband without revealing the true ingredients of the sauce and he believed it was real (parmesan and cream laden) alfredo!  No sir, just a humble cauliflower cooked until tender and blended with garlic and onion powder 😊  Husbands and kids will be tricked alike with this wonderfully easy alfredo pasta!  A drizzle of good olive oil gilds the lily.

Serves: 4

Prep time: 5 minutes

Cooking time: 20 minutes

What (your ingredients):

I head cauliflower, roughly chopped

½ teaspoon garlic powder

½ teaspoon onion powder

½ teaspoon salt

¼ teaspoon red pepper flakes

4 oz. capellini pasta

¾ cup frozen peas

How (your directions):

Place cauliflower pieces into a large saucepan or pot and cover with water.  Bring to boil and cook for about 12 minutes, until the cauliflower is fork tender.  Tip: the cauliflower must be fork tender instead of al dente, so that it turns into a creamy sauce.

Meanwhile, boil salted water for pasta.

Ladle tender cauliflower into a high-speed mixer with about ¾ cup- 1 cup of cooking water.  Add garlic powder, onion powder, salt, and red pepper flakes.  Blend until smooth, about 30 seconds.

Add cauliflower alfredo to dried pan and heat on low.

Cook capellini in boiling salted water for 3 minutes.  Strain cooked pasta and add to cauliflower alfredo.  Mix to evenly distribute sauce.

Add frozen peas to pasta, cover with lid, and heat on low for 10-12 minutes.

Serve immediately with a drizzle of good extra virgin olive oil.

Enjoy!

Why (the science):  Cauliflower is a cruciferous vegetable, which means it provides powerful anticarcinogenic nutrients for our bodies.  What an incredibly versatile veggie, that it can pass as rice, pizza crust, and now alfredo sauce 😊

 

Pasta with Easy Mushroom Wine Sauce

Pasta with Easy Mushroom Wine Sauce