Cauliflower Alfredo

So, most of you know, I’m not a cook.  I’ve set the smoke alarm off just boiling water!  True story.  But, I’m experimenting in the kitchen and having fun with it.  If I knew it was as much fun as it is, I would have started experimenting with cooking long ago.

My latest experiment is with cauliflower.  I wanted to make a sauce, and I’ve always heard about an alfredo made with cauliflower (and I just so happened to have some) so I decided to try it.

I looked online for a “base” sauce to start and then I just experimented with my own additions or subtractions.  The “base” came from here:

Here’s what I did:

My Cauliflower Alfredo

In a medium saucepan, I put two teaspoons of olive oil to warm, add 3 cloves of garlic and gently sauté, add the cauliflower and water, just enough to cover the cauliflower.  I added red pepper flakes (generous because I like spice), Italian seasonings, salt and pepper.  Let cook until cauliflower is tender.

Use an immersion blender and start blending in the pan.  Once blended, I added one heaping tablespoon of Greek yogurt, seasoned a bit more, and then added one tablespoon of Parmigiano Reggiano grated cheese.  Keep blending and let it come just to a boil.  If your sauce is still really runny (which mine was because I added way too much water), then cheat with a little thickener (flour or cornstarch and water (Bobby Flay is now having a coronary)).  You won’t need much, just about two teaspoons is what I added, to thicken the sauce.  Just remember to mix the flour or cornstarch with cold water before adding it to the sauce, or it will clump up.

After you reach a thick consistency, pour it over warm pasta (my favorite is De Boles Organic Oat Bran Spaghetti Style Pasta).  Top with a light sprinkle of Parmigiano Reggiano cheese or nutritional yeast.  I topped mine with black beans for an added protein boost.

Ok…this was good.


2 tsp olive oil
3 cloves garlic
1 container of cauliflower (already cut up from Whole Foods because I’m lazy, you could use one head)
Enough water to cover cauliflower (you could also use broth)vbsd
1 tsp of red pepper flakes (I used 2)
2 tsp of Italian seasonings
salt to taste
pepper to taste
1 heaping tablespoon of Greek yogurt
1 tbsp of Parmigiano Reggiano

Optional ingredients:

Nutritional yeast
Black beans

Check out the pictures
PS:  I’m not a photographer, either.


Cauliflower Alfredo Sauce

Cauliflower Alfredo Sauce

Cauliflower Alfredo Sauce over De Boles pasta

Cauliflower Alfredo Sauce over De Boles pasta

Cauliflower Alfredo Sauce over De Boles pasta with black beans

Cauliflower Alfredo Sauce over De Boles pasta with black beans


It’s All About the Calories

Do you know how many calories you need to lose weight?  Better yet, what IS a calorie?

Burn CaloriesA calorie is a unit of measurement for energy our body uses for its vital processes.  When we speak of calories in relation to food, it’s the amount of energy the food provides to fuel our body’s metabolic processes.  Calories are provided by our essential nutrients, such as fats, proteins, and carbohydrates.  Fats have the highest concentration of calories:  9 calories per one fat gram.  Proteins and carbohydrates each have 4 calories per gram.  So understanding and knowing where your calories are coming from plays an essential role in weight management.  Try to get your calories from fresh fruits, vegetables, whole grains, and good fats, and limit the amount of processed foods.

Losing weight is a science.  It’s all about calories in versus calories out.  You have got to burn more calories than you eat.  I’ve said this many times and it’s because it’s true!  It works.  If you are eating 1,500 calories a day, you need to burn at least 2,000 calories a day.  Do this for 7 days and you have burned an extra 3,500 calories.  This equals one pound of fat…bye, bye fat.

Contact me if you would like for me to calculate how many calories you’ll need to lose weight.  I can help.


BreakfastA healthy breakfast of Strawberry Shakeology, one small banana, 1/2 cup blueberries, and 1 cup of almond milk, all blended with ice to create a beautiful, powerful smoothie.

This smoothie packs a punch of 17.5g of protein, and 331 calories. This meal replacement will keep you satisfied until your next snack time. You can even add flax or chia to up the nutritional content.

Try Shakeology at

Size Matters

Size matters…you know, portion size.  Hmmm…what were you thinking?

Big Burger

You can’t scale back your portions until you come to grips with how much you’re really eating. Flip food packages over, read nutrition information and pay close attention to how serving sizes are defined. Case in point: A brand of granola may look rather harmless at 130 calories per serving, but upon closer inspection this is just a quarter cup, less than almost anybody would eat in one sitting. So if you’re more likely to pour a half-cup or more into your bowl, it’s vital to adjust the calories appropriately and make sure you cut back elsewhere during the day.

The same goes for items like frozen meals and desserts, bottled drinks and packaged snack foods.

Did You Know?

  • Using smaller plates, bowls and drink glasses can reduce how much you eat.
  • Eating breakfast can control appetite all day.
  • Watching TV while eating creates a distraction that causes you to eat more.
  • The more you chew, the fewer calories you’re likely to consume.
  • Cutting food into smaller bites can help you eat less.
  • “Low-fat” foods often boost flavor with extra sugar, making calorie savings an illusion.

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