Easy Vegan Cauliflower Alfredo



    It’s been a while since I posted a new recipe so I thought TODAY was as good a time as any! I’ve been really staying busy with my coaching business and I’ve been working on a couple of other projects as well. (Stay tuned!) Last week I had a free “Vegan Hacks” event on Facebook where I shared my favorite ways of staying vegan without feeling deprived! I meant to share my Vegan Alfredo recipe on the last day but I ran out of cashews and had no photo to share!! SO here we have it!! I hope you enjoy this cauliflower & cashew based Alfredo sauce! This recipe is vegan, gluten free, soy free,  processed sugar free, and free from preservatives and additives! 


EASY Vegan Alfredo Sauce


1 head of cauliflower

1/4 cup Raw Unsalted Cashews

5-6 garlic cloves (depending on size)

1TBLS olive oil

Broth (enough to mostly cover cauliflower in pan. 1.5-2 cups works for me. Water will work as well.)

Juice from half a lemon

2 tsp garlic powder

2 tsp onion power

1 tsp sea salt

pepper to taste

1 package of your favorite gluten free pasta


(For this recipe I also added some sautéed mushrooms and green peppers! Totally optional!)




  1. Break apart cauliflower. Add to pan with cashews, garlic cloves, and broth.
  2. Heat to boiling. Cook for 10-15 mins or until cauliflower is soft. (To keep more of the nutrients in the cashews you can presoak them for at least 2 hours prior, and exclude them from the boil.)
  3. Prepare pasta by package directions.
  4. Remove cauliflower boil from heat. Add to blender or food processor.
  5. Add remaining sauce ingredients and blend well until smooth.
  6. Top your pasta with your vegan Alfredo and enjoy! <2

It’s maple-garlic thyme! ;)

What’s better than two recipes for the price of one? FREE! Sweet right? 😉 These recipes are for Roasted Maple-Garlic Thyme Red Cabbage Steaks with Mashed Sweet Potatos and Sweet Cashew cream sauce, followed by Sweet and Spicy Garlic Maple Cauliflower with Herbed Brown Rice. 
I’ll begin with the cabbage. I bought a nice locally grown red cabbage the other day. We eat quite a bit of cabbage at our house, usually green. It’s cheap, filling, and nutritious. I’ve made cabbage steaks before but these were green and the yellow-brown color of the honey mustard sauce I used wouldn’t look nice against the purple of the red cabbage. A garlic maple combination came to mind and the thyme was a spur of the moment addition. I’m glad I made that decision because they turned out delicious and my family ate them right up!

I generally pair my cabbage dishes with some variety of potato. For this meal I thought the orange sweet potato would look striking against the contrast of the purple cabbage. Our house is divided. You either love sweet potatoes (me), or you hate them (everyone else in my house.) I thought my people might give them more of a fair chance if they were mashed and topped with something sweet and creamy (not unlike candied yams with marshmellow.) Thus the sweet cashew cream sauce was created! My family really enjoyed this meal and I think you will too. 

Roasted Maple Garlic Thyme Red Cabbage (For this is did not measure as I pretty much seasoned as I might a traditional steak.)

One head red cabbage

2 garlic cloves

Garlic powder

Onion powder


Sea salt


Natural maple syrup

Coconut oil

  1. Preheat oven to 400°
  2. Slice cabbage head into one inch thick “steaks”
  3. Rub both sides of steaks with coconut oil.
  4. Season steaks generously on both sides
  5. Add garlic and drizzle maple to top side of steaks.
  6. Bake for 20 mins then flip and drizzle with more maple.
  7. Bake for another 10-20 minutes
  8. Remove from oven and enjoy.

Mashed Sweet Potatos 


6 small-medium sweet potatos 

1/4 cup coconut milk

1 TBLS olive oil

1/2 tsp sea salt

Pepper to taste

1 garlic cloves

1/4 cup almond milk (add more if smoother consistency is desired.)

1/4 tsp garlic powder

  1. Chop potatoes into cubes and add to boiling water. (I don’t peel mine but you can if you like)
  2. Boil until soft
  3. Drain and add remaining ingredients.
  4. Mash using a potato masher or a hand mixer.
  5. Serve topped with Sweet Cashew Cream Sauce (Recipe below.)

Sweet Cashew Cream Sauce


1/2 cup raw cashews

1/2 cup water

1/2 cup coconut milk

2 TBLS pure maple syrup 

1/4 tsp salt

  1. Simmer all ingredients in sauce pan for 15 minutes
  2. Add to blender and blend until very smooth
  3. Drizzle on top of mashed sweet potatoes. 

    The following day I was still very into the whole maple-garlic-thyme deal, but I wanted to spice it up a bit using some red pepper flakes. Cauliflower has become a staple in our house, although I can’t recall ever eating it before going vegan. I’d be lost without it now. So many years wasted!! 

    Herbed Brown rice made for a delicious and easy side dish for the cauliflower. I’ve always used “easy” rice and it worked out great for this recipe. Feel free to use traditional rice if you wish. We had no leftovers that night either! 

    Sweet and Spicy Maple Garlic Cauliflower


    1 head cauliflower

    1.5 TBLS coconut oil

    1 large garlic clove

    1/2 tsp garlic powder

    1/4 tsp onion powder

    1/4 tsp sea salt

    Pepper to taste

    1/4-1/2 tsp thyme 

    1/4 tsp red pepper flakes

    2 TBLS natural maple syrup

    1. Preheat oven to 400°
    2. Break apart or chop cauliflower into desired size pieces.
    3. Place cauliflower in large mixing bowl followed by remaining ingredients. 
    4.  Mix well so cauliflower is coated.
    5. Place in baking dish or cookie sheet and bake for 15 minutes
    6. Flip pieces of cauliflower and add more maple if desired
    7. Bake for another 5-10 minutes 
    8. Remove from oven and serve immediately. 

      Easy Herbed Rice


      1 cup dry brown easy rice (with as much water as package directs.)

      1/4 tsp onion powder

      1/4 tsp garlic powder

      1/4 tsp thyme

      1/8 tsp basil

      1/8 tsp dill

      1/8 tsp sea salt

      Pepper to taste

      1 tsp olive oil

      1 tsp fresh lemon juice

      1. Bring water and rice to boil (as directed on package)
      2. After rice has been cooking 5 minutes add remaining ingredients except lemon. Continue cooking by package directions.
      3. Once done, add lemon juice then serve.