Recipe by Morgan Avery

This rich, creamy, flavorful Alfredo sauce is made from plants! No butter, no cream, no cheese. Zero cholesterol, and full of fiber! But also super flavorful and satisfying. Even picky kids will be asking for more.

Makes 4-6 servings*
2 cups cauliflower florets
1 cup raw cashews, soaked
1 medium white onion, diced
4-5 garlic cloves, minced
1/2 cup nutritional yeast
1 cup water or vegetable stock, more as needed
1 TBSP tahini
1 TBSP dijon mustard
1/8 tsp ground nutmeg
2-3 cups mushrooms, sliced 1/4 inch thick 
Sea salt and black pepper, to taste
Optional: 1-2 cups frozen green peas, thawed
Cooked pasta of choice (I used fresh linguine)*


In a pot, gently boil the cauliflower florets in water until soft, then drain. Meanwhile, in a large saute pan, cook the diced onion and garlic on medium heat until soft and translucent. Add half of the onion and garlic to the blender, and add the sliced mushrooms to the other half still left in the pan.

In the blender with half the onion and garlic, add the cooked cauliflower, soaked and rinsed cashews, nutritional yeast, nutmeg, tahini, mustard, a pinch of salt and pepper, and water or vegetable stock. Blend until thick, creamy, and smooth, slowly adding more liquid if needed.

Add a pinch of salt and pepper to the mushrooms and continue cooking until they soften. 
Once the mushrooms are soft, stir in the cauliflower sauce to combine. 

Enjoy with pasta and serve immediately. Add chopped parsley and red pepper flakes for garnish and additional flavor.

Servings depend on how much pasta you cook (I’m not sure how much we used because it was freshly made), this may be a perfect ratio, or you may have more sauce than pasta. This stuff is gold – it’s so delish, and easy to repurpose and enjoy again!

Morgan is a plant based personal chef based on the Seacoast offering meal prep, cooking lessons, retreat services and workshops. She is an accredited health counselor and nutritional therapist, with a plant-based professional cooking degree from Rouxbe Cooking School. She is a passionate animal advocate and environmentalist, and can be found at or @morganaveryco on Instagram.

Categories: Recipes


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