Spaghetti Squash and Cauli-Freddo Sauce

Today’s post is a celebration of creativity in the kitchen. I love finding new ways to enjoy familiar foods and add more vegetables and healthy fats into my diet, all while creating something delicious in the process. When I make something new, I like to get Loren to guess the ingredients after he’s taken his first bite. He couldn’t figure this one out, especially after I told him it was completely vegan and nut-free. 

A good long while ago I was listening to the Fat-Burning Man podcast, and the guest was talking about her experience in healing with real foods. She had suffered from multiple chronic conditions, was in constant pain, was overweight, and overall miserable. She healed herself by completely changing her diet, eliminating trigger foods and making vegetables her primary source of calories. One of the ways that she’s maintained all the positive changes she’s seen in her life is to make sure that the food she’s eating doesn’t feel restrictive and limited, and to do that, creativity is a must. I wish I remembered her name — I looked through the list of guests and just can’t find the episode I listened to — but one creative idea that stuck out in my mind from that interview was as cauliflower-based cream sauce. I finally decided to try it last week, and inspired by a version of one that I found on OhSheGlows, I came up with my own version of Cauli-Freddo Sauce! It’s delicious and a perfect topper for regular pasta as well as veggie options like spaghetti squash and zucchini “veggetti.”  

I love this recipe because it looks, feels, and tastes dairy-based but is completely vegan and made primarily with cauliflower. It feels decadent, but not only is it ‘not bad’ for you, it’s actively good for you, as cruciferous veggies like cauliflower, broccoli, and Brussels sprouts offer a host of phytonutrients that protect us from cancer and other degenerative and chronic diseases. I served this dish with cajun catfish and roasted asparagus. It was a hit!
cauliflower cream sauce

Cauli-Freddo Sauce (Cauliflower Cream Sauce)

Ingredients

  • 1 head cauliflower
  • 1 tablespoon extra virgin olive oil
  • 2 cloves garlic, chopped
  • 1 cup full-fat coconut milk
  • 1/4 cup nutritional yeast
  • juice from 1/2 lemon or 1 lime
  • 1/2 teaspoon onion powder
  • Sea salt to taste 
  • 1/4 teaspoon pepper, to taste
  • 1/4 teaspoon cracked cayenne pepper
  • Fresh parsley, for garnish

Directions

  1. Chop cauliflower into pieces and rinse
  2. Place steaming basket inside a large pot and add about 2 inches of water 
  3. Place chopped cauliflower in steaming basket, sprinkle with salt, and cover
  4. Steam cauliflower until a fork will easily go through
  5. Remove steaming basket and cauliflower and dump remaining water
  6. Place pot back over fire and add olive oil and chopped garlic
  7. Let gently sauté without burning and turn off fire
  8. Add cauliflower, sautéed garlic, another 1/2 teaspoon salt, and all remaining ingredients (except parsley) to a high-speed blender
  9. Blend until completely smooth
  10. Plate your “pasta” with sauce on top and sprinkle with chopped parsley 

cauliflower cream sauce

For the Spaghetti Squash

Ingredients

  • 1 spaghetti squash
  • avocado oil or olive oil
  • salt

Directions

  1. Preheat oven to 400 F
  2. Cut squash in half and grease each half with oil 
  3. Sprinkle lightly with salt
  4. Place face-down in 1/2 inch of water 
  5. Roast on 400 for 30 minutes
  6. Using a fork, scrape out the flesh into a bowl

cauliflower cream sauce

About 

I'm a wellness professional with a Master's in Integrative Health, passionate about spreading health, happiness and personal fulfillment to as many people as possible. I have a professional background in health and wellness, dietary supplements, and nutrition, and embark every day to live a well, balanced, happy life. In being true to myself and what I seek in life, I hope to inspire others to do the same, to cultivate wellbeing in their own lives.

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8 thoughts on “Spaghetti Squash and Cauli-Freddo Sauce

  1. Excellent recipe– I make spag squash “lasagna”, with paleo spag sauce (and if feeling naughty, a cup of lowfat ricotta). But just an FYI: if you’re not against using the microwave, place the halves of spag squash meat side down, in a ceramic pie dish, in about 1/2 – 1″ of water. Cover with Saran Wrap and nuke for about 10-15 minutes (depends on size of squash). Saves oven time, and the “spaghetti” ready, very quickly. Option 2: put in oven for 10-15 minutes in 400, for that “twice-baked” spaghetti taste and texture.

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