I love pasta! It was my absolute weakness before I went gluten free. I would just consume large amounts of it in any form, and I would specifically crave a rich, creamy sauce. I used to have pasta/pizza Sundays and I used to indulge in these kind of meals as much as I wanted. I’m in a lot of luck with so much information available now online on how to prepare tasty, satisfying meals that are gluten-free, dairy-free, and most importantly – a healthier, cruelty-free choice! This recipe comes from FoodMatters and it’s an absolute must-try.
The white sauce made from cauliflower gives this recipe some special qualities.
Cauliflower contains a number of nutrients, which makes it an excellent addition to any diet. It is rich in B vitamins and is a good source of protein, phosphorus and potassium. Cauliflower is also rich in vitamin C, and manganese, which have strong antioxidant properties. In fact, a cup of boiled cauliflower gives you 55 mg of vitamin C.
Regular consumption of cauliflower helps protect against free radicals and reduce the risk of diseases caused by oxidative stress, such as heart disease and cancer.
Cauliflower has anti-inflammatory qualities, too. It contains vitamin C and omega-3 fatty acids that help reduce inflammation. Its consumption is helpful in diseases such as arthritis, inflammatory bowel disease, ulcerative colitis, as well as in diabetes.
It’s also useful for reducing the risk of cardiovascular and cerebrovascular diseases, including the prevention of atherosclerosis. The disease leads to the narrowing of blood vessels, which causes various tissues to receive less oxygen and nutrients. By reducing the chronic inflammation, cauliflower helps maintain the potency of blood vessels and to improve blood flow to the major organs of the body.
The rich fiber content in cauliflower helps the proper functioning of the digestive system. According to science, fiber has a protective effect on the mucous membrane of the stomach, thereby reducing the risk of ulcer and cancer.
Cauliflower is useful for memory, according to test results. Consuming three servings of dishes of spinach, green leafy vegetables, yellow and cruciferous vegetables like cabbage, cauliflower, turnip, radish, horseradish, mustard, etc., slows down the deterioration of cognitive abilities by 40%.
This is one super tasty vegan-friendly lasagna that you’ll be making again and again! Rich in nutrients, it’s a much lighter take on the traditional dish.
CAULIFLOWER “WHITE” SAUCE
- 3 cups of cauliflower florets (approx. 1/2 head)
- 2-3 crushed garlic cloves
- 1 tsp salt
- 1 tsp pepper
- 3/4 cup nut milk
- 2 tsp dried herbs (we used parsley, basil, thyme)
- 3 tbsp nutritional yeast
- juice of half a lemon
WHAT TO DO
- Lightly steam cauliflower for 5-10 minutes.
- Combine steamed cauliflower, garlic, salt, pepper, nut milk, herbs, nutritional yeast and lemon juice in the food processor and process until smooth and creamy.
- 1 batch of cauliflower “white” sauce
- 1 bottle pasta sauce (we used a 600mL organic tomato, garlic and basil one)
- Gluten-free pasta sheets (we used some that are a combo of rice flour & maize, take a look in your local health food store for some great varieties)
- 1 cup baby spinach
- 2 small zucchini’s sliced thinly
- extra nutritional yeast
- extra dried herbs
WHAT TO DO
- Preheat oven to 350°F (180°C)
- Begin layering your lasagna in an oven proof dish by spreading a layer of pasta sauce, pasta sheets, white sauce, baby spinach, another layer of pasta sauce, pasta sheets, white sauce, sliced zucchini, pasta sauce, lasagna sheets and aiming to finish with a layer of white sauce on top.
- Top with a sprinkle of extra dried herbs, nutritional yeast and a little pepper.
- Place in the oven to bake for 45-50 minutes. If you notice the dish getting a little dry throughout this time period, poor a little more sauce (if you have some left) or water down the sides to help the pasta continue cooking.
Note: If you would rather use no pasta sheets, this recipe would still work well by layering with vegetables like sliced zucchini and eggplant.
What other recipes would you love to see revamped into their vegan alternatives?
Don’t forget to share the awesomeness with your loved ones!