Healthy Creamy Cauliflower Sauce

I bet you thought that I couldn’t possibly come up with anymore uses for cauliflower, but low and behold, here we are!  Yes!  Yet another use for cauliflower!

One of my favorite “super-quick” meals when I don’t have a lot of time to cook or prepare is to just cook up a bag of frozen green beans.  Green beans are one of the best greens you can eat! They are loaded with health benefits, and um, they’re yummy!

That’s great, but wasn’t this post about cauliflower sauce? Don’t worry, we’re getting there! You see, even though my go-to meal of green beans with a bit of olive oil and sea salt is still delicious as is, I wanted to find a way to spice it up a bit…enter cauliflower! I made this cauliflower sauce to top my green beans, and wa-la! A SUPER yummy meal with even MORE health benefits than before, because of the added cauliflower and other veggies and healthy ingredients in the sauce!

Another bonus is that though this is a light meal, it is FILLING!  It will make your tastebuds happy and your tummy content!  And, yes, the sauce is easy to make, and as another bonus, it keeps great for a few days in the fridge, or you can freeze it as well, so once it’s made, you’ve got the hard part of a nice healthy meal done.  You can top noodles with it, green beans (like I did), other veggies, eggs, breads, you can use it as a pizza sauce…oh boy, the possibilities are endless.

Okay, last thing before getting to the recipe, I promise!  This is just the basic recipe.  You can add different herbs and spices, or take some of the ones I used out.  You can also throw a handful of cheese in there if you wanted to or other cooked veggies and fresh herbs, so don’t be afraid to get creative with it!  Let’s get to it!


  • One small head of cauliflower, chopped into florets (about 5 cups of small cauliflower florets)
  • 1/2 cup cashews, soaked for a minimum of 4 hours beforehand
  • 1/2 Tbsp. olive oil
  • 1 onion, chopped (I actually used 1/3 red onion, 1/3 white onion, and 1/3 yellow onion for variety and flavor)
  • 2 large garlic cloves, chopped
  • 1/2 – 1 cup water
  • 1/2 tsp. garlic granules
  • 1/4 tsp. dried basil
  • 1/4 tsp. dried oregano
  • 1/4 tsp. dried parsley
  • pinch of nutmeg (I know that doesn’t look like it would fit here, but trust me it really works)
  • 1/4 tsp. sea salt


1.) Soak your cashews for a minimum of 4 hours before getting started.

2.) Place the cauliflower in a saucepan, and cover with water.  Heat over medium/high heat.  Bring to a boil, and cook for 10 minutes until the cauliflower is very tender. Drain and set aside.

3.) In a small frying pan, heat the olive oil over medium heat.  Add the onion and garlic, and cook until tender (about 5-7 minutes).  Remove from heat.

4.) Drain the cashews and place them, the cooked cauliflower, cooked onion and garlic, spices and sea salt, and 1/2 cup of water in the bed of a food processor.  Process on high until smooth.  Add up to 1/2 cup more water until the sauce has reached your desired consistency.

5.) If serving right away, place back in a sauce pan and heat to desired temperature.  Top whatever you would like with it…I highly recommend this sauce on some cooked green beans…DELISH!

Delicious, Healthy, Simple – Enjoy! 🙂

%d bloggers like this: