Ottawa, Ontario

info@plantforwardnutrition.com
Starr Wellness

238 Argyle Ave.

Ottawa, ON

K2P 1B9

Tel: 613-218-2717

Emily Manuel, B.A RHN
 

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Creamy Purple Cauliflower Sauce


Purple pasta sauce? Say what?! Yes! I was in a grocery store the other day and spotted this purple cauliflower, the first thing that came to my mind was "I need to make a purple sauce!" I did, and it worked out! Dairy free, gluten free and full of healthy ingredients it's sure to impress the pickiest vegetable eater. Takes only 15 minutes to make and is super simple!


Cauliflower is a powerhouse when it comes to nutrients it contains almost all the vitamins and minerals a human needs, wow! It's high in fibre, a great source of antioxidants and a great source of choline. Choline is necessary for a healthy nervous system, often people are deficient in it. Cauliflower is also super versatile, use it in pizza crusts, as rice, dipped in hummus, in sauces - the options are limitless! Ingredients:

1 small purple cauliflower (can be any colour)

1 clove of garlic (2 if you really like garlic)

1 tsp oregano

1/2 cup cashew milk

2 tbsp nutritional yeast

2 tsp of salt

2 tsp pepper

1 tbsp quinoa flour (can use any flour)


Box of your fav pasta. Mine is Chickapea a chickpea and lentil pasta (20 g of protein and 11g of fibre per serving!) and whatever veggies you'd like to add!


Great veggie combos:

-Kale, mushrooms, brussel sprouts and peppers (pictured)

-Olives, sun-dried tomatoes, cherry tomatoes and peppers

-Mushrooms, mushrooms and more mushrooms.... make it your own! :)


To make the purple pasta sauce, steam cauliflower florets for 10 minutes. if you don't have a colander, put 1 inch of water in a pan, add a big pinch of salt, lay cauliflower in the pan on medium heat and cover.


In a blender, add all of the other ingredients except for the milk. Add a bit of milk and puree your mixture, adding the milk slowly. Stop once the consistency is creamy and combined. You may not use all the milk or you may need a little more depending on the size of your cauliflower head.


Cook up your veggies, add to pasta and top with the sauce! I found that the sauce tasted less garlicky the next day, still delicious!


Bon appetit!