Cauliflower Alfredo Sauce (Paleo, Vegan)

Cauliflower Alfredo Sauce (Paleo, Vegan)

This Cauliflower Alfredo Sauce is versatile and so easy to make. An added bonus is that heating is not necessary; simply serve and enjoy.  Not only is it paleo (Dairy-Free), but it is also vegan and can be nut-free too depending on the type of milk you use.

I have also steamed a bit of zucchini and cashews with the cauliflower to add depth to the flavor of this sauce. Another nice addition is to sauté crimini mushrooms and add them to the finished sauce.

If you are avoiding tomato sauce, this would be a wonderful pizza sauce with added Italian seasoning to taste. Try ou the recipe and have fun with how you serve it. Please leave a comment about your favorite experiments.

Cauliflower Alfredo Sauce on Zucchini Ravioli & Cauli-rice & Beet Stuffed Portobello Mushrooms

1 head cauliflower, chopped & steamed
1 clove garlic (optional)
1 Tbsp broth seasoning
3 Tbsp unfortified nutrional yeast
1/4 cup milk (almond, cashew or coconut)
sea salt & pepper to taste

Steam cauliflower until tender. Place cauliflower & remaining ingredients in Blendtec or other high-quality blender. Blend using “Whole Juice” setting or until smooth. Add more milk as needed. Serve over dishes such as my Cassava Flour Pasta, Stuffed (Portobello) Mushrooms, Paleo Ravioli, etc.


Paleo, Vegan Stock Powder / All-Purpose Seasoning


This Corn-Free Stock Powder is inspired by Vedgedout and adapted to my family’s dietary needs. Before our garlic and onion intolerance became very real, I used both and this was fantastic. Even without the garlic and onion, this is a wonderful seasoning mix that I use for just about everything. See notes below for some examples.

2 oz dried shitake mushrooms
3 Tbsp  sea salt
2 Tbsp coconut sugar
1 tsp ground black pepper
dash cayenne
2 tsp dried thyme
2 tsp dried oregano
2 tsp paprika
1 tsp turmeric
2 Tbsp dried parsley
2 tsp ground mustard
1 tsp celery seeds

1-2 cup nutritional yeast (optional, but a great addition)

Optional add-ins:
6 Tbsp organic onion powder
2 Tbsp organic garlic granules (or 6 Tbsp w/o onion)

Place all ingredients in a high-speed blender. Blend on high until a fine powder results. Store in a glass jar in pantry.

Notes: ● Rather than waste the powder in the Blendtec Jar, I add water & run the “Clean” setting and use the liquid as a sauce base. Another option is to run the “Hot Soup” setting & make stock. I tend to use this seasoning powder in much of my cooking. Some examples: soup, sauces like my Paleo Coconut Butter Alfredo, flavoring for my Cashew cheez crumbles/spread, ground beef, meetballs, burgers, sautéed or roasted veggies,  Kale Chops, etc.  The possibilities are endless & because this is made at home with safe for you ingredients, you can rest assured that an all-purpose seasoning on hand.

For soup: try 1 Tbsp per 1 cup of water & adjust according to your palate.

Paleo Breakfast Parfait

Sometimes breakfast needs to be changed up or it changes because of a need. This morning we were out of our gluten free oats and so our “granola” cereal option was out. So this Corn-Free Mama got creative and was inspired by a meal the Mini-Foodies and I shared with dear friends at Green Grub in Turlock, CA. The cafe’s version used fortified almond milk (we were not yet reactive to the vitamins) and a granola. My version uses a protein filled smoothie (for a vegan option, omit collagen) and a seed & but crumble inspired by my Cashew Ginger Pie Crust that tastes more like peanut butter, but is legume free.

Seed & Nut Crumble
3/4 cup roasted, unsalted sunflower seeds
1/4 cup cashews
5 Medjool dates, pitted
1 Tbsp chia seeds
1 Tbsp coconut oil
1-2 tsp powdered ginger

Pulse all ingredients in a food processor until they resemble a course to fine meal depending on your desired texture.

Tropical Smoothie
1 banana
2 small naval oranges, peeled
1 cup water
1/4 cup hemp seeds
1/8-1/4 cup hydroselated collagen
1 Tbsp chia seeds
2 cups frozen mango chunks
1 cup frozen pineapple tidbits

Blend all ingredients except frozen fruit in Blendtec on “Whole Juice” setting or in other high-speed blender until smooth. Add frozen fruit. Blend on “Smoothie” setting or until smooth.

Mango “Frosting” (optional)
1 cup mango purée
1/2 cup coconut butter
1-2 Tbsp coconut oil

Blend all ingredients in Blendtec until smooth and fluffy. You may need to adjust amounts or add water depending on how cold the purée is.

Optional Toppings
Ground roasted & unsalted sunflower seeds
Ground roasted golden flax seeds
Chia seeds

Choose your parfait vessel. Place a layer of crumble at the bottom. Cover with a layer of smoothie. Top with ground seeds.  Add a second layer of crumble followed by smoothie and seeds. Top off with frosting. Enjoy!

Protein Packed Ginger Hot Cacao (Paleo)


My Mini-Foodies are always ready to enjoy a hot cup of cacao no matter the weather and, as a confessed chocoholic and a professor who has taught several classes and workshops on theobroma cacao, how can I deny them the nutritious delight?

It is true that most hot chocolates on the market are void of nutrition and are filled with sugars and “food product”-style ingredients, so they are clearly not an option for Corn Allergics.

You will find thst I have several cacao beverages here, but this one is different because I have added gelatin for a protein boost as well as for its other nutritional benefits. This is a fabulous way to make a protein drink filled with flavor. Please feel free to tinker with the amounts of ginger and sweetness by adding or decreasing the former and / or omitting the latter. The recipe as is, is well sweetened so I do not recommend adding more dates.

1 1/2 cups homemade hemp milk or other safe milk
3-4 Tbsp gelatin (collagen hydrosylate)
3-4 pieces crystallized ginger
1 medjool date, pitted
1 1/2 – 2 Tbsp cacao powder

Place all ingredients in Blendtec*. Use  “Whole Juice” setting. Then use “Hot Soup” setting until desired temperature is reached.  Enjoy!

Note: *I recommend using a high speed blender so that the hot cacao is smooth. I don’t use a Vitamix, so if you do, please experiment with the settings & leave a note in the comments letting me & fellow readers who it went for you.

Whole Fruit Slushy (Vegan, Paleo)

Whole Fruit Slushy (Vegan, Paleo)

We Corn Alergic often find ourselves longing for beverages we used to have or simply for a variety beyond water and loose leaf tea for example. It has been warmer this winter in Central CA so o came up with this refreshing slushy beverage on Super Bowl Sunday for refreshing way to quench thirst and to buy me more time to finish dinner.

This recipe is versatile sp keep the proportions as is and very the fruit(s) used.

2 cups coconut water
3 cups frozen fruit
   (1.5 cup each mango & pineapple)

Blend all ingredients in a high speed blender until smooth & slushy. Enjoy!

Notes: A single fruit slushy would be amazing too. Doesn’t a peach or nectarine slushy sound awesome? Berry combos would also do the trick.

Blender Mocha Hot Cacao (Paleo, Vegan)

The fall weather often makes me miss enjoying a nice latte, mocha or hot cocoa prepared for me.  Rather than lament that I can’t stop by my favorite cafe and share a mug of coffee with my favorite coffee fan, I decided that I’d come up with my own yummy, healthy and safe version at home.

Remember to use safe for you ingredients. If you simply want a mug of hot cacao, omit the coffee beans.


2 cups milk*
2 tbsp cacao powder, raw
1/2-1 dz coffee beans

After making or selecting your milk, add cacao powder & coffee beans. Blend using hot soup setting on Blendtec (this is a 90 second cycle that heats up contents). Serve & enjoy while hot!


*Notes: I used homemade hemp milk to which I added 1/2 tsp vanilla bean powder, 1 tbsp chia seeds & an extra date. Almond, cashew, dairy or coconut milk would also work well.

Add sweetener of choice & / or vanilla to taste.

Adjust amount of cacao & / or coffee beans for desired flavor.