This recipe I found very interesting as it uses cauliflower

instead of the calorie/fat laden Alfredo sauce…

I got the idea from A Pinch of Yum

where I have gleaned many good and healthy recipes…

Creamy Cauliflower Sauce


1 large head of cauliflower about 5 cups small florets

6 cups water

2 tablespoons butter

8 cloves garlic minced

1 teaspoon kosher salt

1/2 teaspoon freshly cracked black pepper

1/4 cup milk

Optional: tablespoon of olive oil sprinkling of Parmesan


Place the water and the cauliflower in a large pot and bring to a boil. Simmer for 5-7 minutes, until the cauliflower is fork tender. Do not drain. Saute the garlic with the butter in a small skillet over medium low heat. Cook for a few minutes, until the garlic is fragrant and soft.

Use a slotted spoon to transfer the cooked cauliflower to the blender. Add 1 cup of the cooking liquid from the cauliflower, along with the cooked garlic and butter from the skillet, the salt and the pepper. Puree until completely smooth. Depending on how powerful your blender is, this could take a few minutes. Add the milk and pulse to combine. You can adjust the milk according to how liquid you want the sauce to be. 1/4 cup was perfect for me. If you won’t be serving this immediately, let cool and transfer to an airtight container and refrigerate until needed. Serve hot. Enjoy!

FREEZER MEAL: Portion the cooled sauce into freezer safe containers or ziploc freezer bags. Thaw completely in the refrigerator before reheating in a skillet over low heat on the stove-top, stirring frequently.

I processed mine in the food processor

but it would have been a smoother texture if processed in the blender

…ready for the freezer and one portion for the boat…

I cooked the whole wheat noodles in advance and brought them onboard
but although they are healthier than white egg fettucini
they didn’t hold up as well as I would have liked.
Taste was good though and a fraction of the fat and calories as the real alfredo sauce…

Buon appetito!