This Spaghetti Squash with Creamy Cauliflower and Basil Alfredo Sauce recipe is a winner for two reasons…because finding a variety of meal and entree recipes are my biggest challenge.
Not only is this meal gluten-free by using healthy spaghetti squash in place of traditional pasta, but it also replaces traditional alfredo sauce with a smooth, creamy and flavorful alfredo-style sauce made with cauliflower.
Here’s what the ingredient list looks like for Ragu’s “Classic Alfredo”:
INGREDIENTS: WATER, SOYBEAN OIL, CREAM, PARMESAN CHEESE (PART-SKIM MILK, CHEESE CULTURES, SALT, ENZYMES), MODIFIED CORN STARCH, ENZYME MODIFIED EGG YOLK, WHEY, SALT, ROMANO CHEESE (PASTEURIZED PART-SKIM MILK, CHEESE CULTURES, SALT, ENZYMES), WHEY PROTEIN CONCENTRATE, XANTHAN GUM, AUTOLYZED YEAST EXTRACT, DISODIUM PHOSPHATE, GARLIC POWDER, SPICE, NATURAL FLAVOR. (source)
Soybean Oil – soy is a well known and documented GMO ingredient. Unless it is labeled “organic” or is labeled “non-GMO Project Verified”, we can only assume it’s made from GMO soy.
Salt – processed, toxic iodized salt
Modified Corn Starch – corn is a well known and documented GMO ingredient. Unless it is labeled “organic” or is labeled “non-GMO Project Verified”, we can only assume it’s made from GMO corn.
Spice/Natural Flavor – a sneaky way to include harmful ingredients without having to disclose them on the ingredient label
Cream/Part-Skim Milk/Cheese Cultures, Enzyme Modified Egg Yolk, Whey/Whey Protein - if it’s not organic or the milk you are consuming is not coming from a local, family farm, it’s highly likely the milk is coming from factory-farmed cows that have been given antibiotics, hormones, fed GMO grains, etc.
It’s basically a jar full of GMO’s.
5 Fast Facts About Spaghetti Squash:
excellent anti-oxidant
contains anti-inflammatory agents
1 cup contains 214.1% DV of vitamin A
1 cup contains 22.9% DV of fiber
1 cup contains 19% DV of magnesium
5 Fast Facts About Cauliflower:
1 cup contains 9.1% DV of potassium
1 cup contains 85.9% of vitamin C
1 cup contains 8.5% DV of fiber
excellent anti-oxidant
contains anti-inflammatory benefits
5 Fast Facts About Almonds (Almond Milk):
helps to regulate cholesterol and blood pressure
energy booster
loaded with calcium and fiber
1/4 cup contains 8 grams of vegan protein
high in anti-oxidants
5 Fast Facts About Red Bell Peppers:
high in anti-oxidants
1 cup contains 195.8% DV of vitamin C
excellent source of carotenoids
contains potential anti-cancer benefits
helps reduce inflammation
5 Fast Facts About Onions:
rich source of sulfur compounds
excellent for cardiovascular health
inhibits bone loss in women
reduced blood pressure
lowers blood cholesterol levels
5 Fast Facts About Mushrooms:
excellent source of potassium
rich source of riboflavin, niacin and selenium
supports a healthy immune system
provides anti-inflammatory benefits
natural source of vitamin D
5 Fast Facts About Basil:
2 teaspoons provide 60% dv of vitamin K
2 teaspoons provide 5.9% dv of calcium
provides anti-inflammatory benefits
good for digestive tract health
anti-oxidant and anti-bacterial
5 Fast Facts About Garlic:
regulates blood sugar levels
lowers high blood pressure
contains anti-bacterial and analgesic properties
anti-viral
helps to lower cholesterol levels
5 Fast Facts About Pink Himalayan Salt:
contains 84 minerals
unrefined, unprocessed, raw
promotes stable pH balance in cells
controls water levels in the body
aids digestion and facilitates better nutrient absorption
5 Fast Facts About Cayenne Pepper:
increases metabolism
improves high blood pressure
has anti-fungal properties
anti-inflammatory
circulatory stimulant which aids in detoxification
5 Fast Facts About Nutritional Yeast:
vegan source of vitamin B12
contains 18 amino acids and is a complete protein
boosts immune system
excellent anti-oxidant
contains 15 minerals
Tip #1: The first time I made this, I didn’t saute the veggies first and just mixed them in with the spaghetti squash and cauliflower sauce. It was still good, but it is much, much better with the original recipe instructions of sauteing them first. I showed those directions in the recipe.
Tip #2: You can also use regular pasta (or your favorite gluten-free) pasta with this recipe. I’ve made it for my family with regular pasta and they loved it!
Tip #3: I like a little extra cayenne pepper in mine, but start with just a little and add more as you’d like.
Spaghetti Squash with Creamy Cauliflower and Basil Afredo (Vegan, GF)
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The Healthy Family and Home
Ingredients
1 large organic red bell pepper (diced)
1 cup organic mushrooms (diced)
1 small organic onion (diced)
1/4 cup organic fresh basil (diced)
1 - 2 tablespoon organic coconut oil
For the sauce
1 large organic cauliflower
2 cups homemade almond milk
5 cloves organic garlic (freshly crushed)
2 tablespoons nutritional yeast
1/4 - 1/2 pink himalayan salt (or to taste)
1 pinch organic cayenne pepper (or to taste)
For the spaghetti squash
1 spaghetti squash
1 - 2 teaspoon organic extra virgin olive oil
Directions
Prepare the spaghetti squash pasta
Step 1
Prepare spaghetti squash by cutting the spaghetti squash in half.
Scrape out all the seeds from the inside.
Rub olive oil on the inside of the spaghetti squash.
Bake face down at 350 degrees for approximately 45 - 50 minutes.
Use a fork to scrape the inside of the squash out to use as "pasta".
Prepare the sauce
Step 2
Cut the cauliflower into florets and boil in a large pot for about 15 minutes or until tender, and then strain.
Put the cauliflower, milk, nutritional yeast, pink himalayan salt, cayenne pepper and garlic in a Vitamix and blend until smooth and creamy.
Prepare vegetables and assemble
Step 3
Dice the red bell peppers, onions and mushrooms.
In a saucepan, saute the red bell peppers, onions and mushrooms until they are tender.
Combine the sauteed vegetables, spaghetti squash pasta and cauliflower alfredo sauce.
Toss with fresh chopped basil right before serving.
Enjoy!
Note
Recipe inspired by and slightly adapted from: http://bakerbettie.com/vegan-cauliflower-alfredo/
Related posts:
Vegan Italian Spaghetti Squash Bake
How To Make Spaghetti Squash Pasta
Raw Vegan Red Pepper Basil Creamy Pine Nut Pesto