This flavorful, creamy, delicious easy cauliflower sauce is definitely a knockout. It's perfect over fettuccine noodles, on pizza, mac and cheese, or anything other food you wish to smother with this oh-so-creamy cauliflower sauce. To truly grasp why you should make this creamy sauce, you must understand its main ingredient: cauliflower.
What is Cauliflower?
Cauliflower is one of several vegetables belonging to the cruciferous, or brassica, species. Broccoli, cabbage, Brussel sprouts, and kale are all a part of this genus too. However, cauliflower's white flesh makes it different from all the other members of the brassica family. Furthermore, you can also purchase cauliflower in 3 other colors besides white. Cauliflower comes in orange, a genetic mutation introduced in Canada that contains high levels of beta-carotene, vitamin A, and a composite that is responsible for its pretty orange color.
Like orange, cauliflower can also come in green. Commonly referred to as a broccoflower, this unique color emerged in the early 1990s and is sold in different varieties and two different shapes. Lastly, there is also a purple variety of cauliflower. A water-soluble pigment called anthocyanin is the source of its purple color, and it can be found in several vegetables and plant-based items such as red cabbage and red wine.
History of Cauliflower
Cauliflower has existed for several centuries. Cauliflower first appears on the historical record in the book Natural history written by 1st-century author and naturalist Pliny the Elder. Cauliflower was called cyma and was somewhat different compared to its modern counterpart. Cauliflower was also affiliated with Cyprus island during the Middle Ages and was imported to Western Europe in the 12th and 13th centuries. However, cauliflower would have to wait until Italians introduced the French to cauliflower in the late 1600s to make a regular appearance on dining tables regularly. Finally, the English jumped on the cauliflower bandwagon and traveled over to India in 1822, England, and the rest is history.
Now, hundreds of commercial variations of cauliflower are produced in several provinces throughout the world. However, they all originate from these four main groups. Italian cauliflower is the genetic strain from which all other cauliflower forms, including several of the beautiful colored florets, were derived.
Northern European annuals emerged in the 18th century in Germany, and it is a large part of Europe's and North America's fall and summer harvest. Northwest European biennial originated in the 19th century in France. This variety of cauliflower is harvested during winter and the beginning of spring in Europe. The Asian variation of cauliflower arose in India during the 19th century. This version is described as a tropical cauliflower commonly used in China and India.
Why Make Cauliflower Sauce?
I know what you are thinking. Why make cauliflower sauce when you can make regular sauce? Other than the beautifully delicious taste of this sauce, it has an abundance of health benefits.
Like its cruciferous siblings, cauliflower is loaded with antioxidants, phytochemicals, and enzymes that will be very beneficial to your health. Additionally, cauliflower is also an excellent source of vitamins E, K, and C.
Cauliflower may aid cancer prevention. Cauliflower supports the destruction of stem cells, reduces the tumor's growth speed, and plays an active role in preventing cancers such as bladder, breast, colon, prostate, liver, and lung cancer. Cauliflower boost digestion. It is a rich fiber source and can help with irritable bowel syndrome (IBS), constipation, and stomach infections. It helps improves brain function. Containing high levels of choline, cauliflower helps to stimulate brain function and intellectual capability. Cauliflower helps you to control your weight. Cauliflower is revered because of its high fiber and water content, making it a low-calorie, nutrient-dense food that stimulates weight loss. Additionally, cauliflower also rids the body of toxins which can decrease your metabolism.
What Is Cauliflower Sauce?
This cauliflower sauce is basically a healthier plant-based alternative to Béchamel sauce. Cauliflower sauce closely resembles the texture and consistency of milk and cream-based sauces usually thickened with a flour-and-butter roux. This thick and delicious creamy cauliflower sauce is the perfect alternative to dairy-based sauces and works well with several foods.
While cauliflower is delicious by itself, cauliflower is not the most flavorful vegetable out there. Think of this sauce as a base that needs a little extra love to make it taste amazing. To increase this cauliflower sauce's flavor, you can add a little roasted garlic, sautéed garlic, and onions, lemon juice, or your favorite herbs and spices to your blender along with the cooked cauliflower.
How to Make Cauliflower Sauce
All you need to make this easy cauliflower sauce is 1 head of cauliflower cut into florets, water, olive oil, garlic, and a little salt and pepper. Add the water to a pot, simmer the cauliflower florets until they are super tender, then add the cauliflower, all of the other ingredients, and a little of the cooking liquid to the blender, then place the lid on the blender and puree it until you have a smooth, super creamy cauliflower sauce.
What Can I Make with Cauliflower Sauce?
The best part about this cauliflower sauce is you can literally use it on anything you can think of. You can make several batches of this delicious cauliflower cream sauce and make 2-4 different meals during the week. You can substitute this sauce in foods that use milk or cream-based sauces such as macaroni and cheese, mashed potatoes, fettuccine alfredo, creamed corn, or you can even add it to your soups and sauces as a thickener.
This sauce is a meal prep wonder. Not only is this cauliflower sauce very light and healthy than a traditional Béchamel sauce which tends to be heavier, but it decreases the cooking time on some of the comfort foods we hold near and dear to our hearts to nothing. There is no need to add a roux and wait for your sauces or soups to thicken. This cauliflower sauce is the perfect consistency and helps you get dinner on the table in 15-30 minutes.
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Easy Cauliflower Sauce
- Total Time: 15 minutes
- Yield: 1 cup 1x
Ingredients
- 1 cup cauliflower
- 4 cups of water
- ½ Tablespoons olive oil
- 2 cloves garlic
- ½ teaspoon sea salt
- ½ teaspoon pepper
- 2 Tablespoons water from boiling cauliflower
Instructions
- Bring water to a boil in a medium pot. Add cauliflower and boil until cauliflower is very tender.
- Scoop it into the blender and allow to cool for 5 minutes.
- Add 2 tablespoons of water from boiling, olive oil, garlic, salt, and pepper. Blend until smooth and pour over the pasta of your choice!
- Prep Time: 5 mins
- Cook Time: 10 mins
Nutrition
- Calories: 100
- Sugar: 3 g
- Sodium: 1100 mg
- Fat: 7 g
- Saturated Fat: 1 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 9 g
- Fiber: 3 g
- Protein: 3 g
The broccoli sauce was delicious!
★★★★★