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.


Cheese Sauce (Paleo, Vegan)

This cheese sauce is versatile because it can be made with nuts or nut-free to accomodate nut allergies. If you are avoiding peppers, then a carrot is a wonderful addition. For a more sharp cheddar – like flavor, use the roasted sunflower seeds as a base.


I have used this sauce in so many ways and it is a go-to when I need a boost of flavor or a sauce for my dishes. I also use it with cauli-rice and veggies for added protein. The possibilities are as limited as the imagination, so experiment and enjoy.


1 cup cashews, soaked or roasted sunflower seeds
1/2 red bell pepper, deserved or carrot
5-6 Tbsp unfortified nutrional yeast
2 Tbsp hemp seeds or chia seeds
2 1/2 Tbsp lemon juice or  2 Tbsp. apple cider vinegar
3/4-1 tsp sea salt
1 tsp ground mustard seed
1/2-1 tsp paprika
1/2 tsp turmeric
1/4-1/2 cup water

Place all ingredients in Blendtec or other high-speed blender. Using “Whole Juice” setting, blend until smooth. Taste & adjust seasonings if needed as well as water for desired consistency.

Enjoy as a dip, as cheese on pizza, on nachos or a burrito bowl.


Sweentened Condensed Cashew Milk (Paleo, Vegan)

Sweentened Condensed Cashew Milk (Paleo, Vegan)

For the first time this week I made herbal coffee from scratch and wanted a non-dairy, non-dairy creamer solution. I didn’t think my sweetened condensed hemp milk would do the trick because the herbal coffee needed an extra creamy option. Because I use cashews in my most creamy non-recipes, u thought they would do the trick and my sweetened condensed cashew milk came to be.

My Foodie-in-Crime came upon it in the fridge and asked what it was. His eyes lit up and he used it to pour over blueberries and his berries and cream was delicious. He also added a bit of oatmeal and an instant, delicious breakfast / snack was born. I used some in my Portuguese Sweet Bread recipe because I was out of my other homemade milks and it was a nice add.

As you can see, my slightly sweet alternative to half-and-half is as versatile as your imagination, so give it a try and see what you come up with and please leave comments on Hou use it or plan to use it.

Sweentened Condensed Cashew Milk

2 cups filtered water
1 cup cashews, soaked & drained
4-6 Medjool dates, pitted

Soak cashews either overnight with a pinch of sea salt or place then in a saucepan pot with enough water to cover them & boil for about 8 minutes.

Drain cashews. Place all ingredients in a high speed blender. Blend until smooth & creamy. I use a Blendtec & the “Whole Juice” setting. Enjoy!

Don’t forget to leave a comment about how you use this versatile recipe.

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.

Bread Machine Jam with stovetop option (Paleo, Vegan)


Condiments are one of the first foods Corn Alergics have to either give up or learn to make from safe ingredients. Let’s examine why commercial jams and jellies are a no-go for our community using the ingredients for Smuckers Strawberry Jelly as an example:


1. HFCS: corn, enough said

2. Corn syrup: ditto

3. Fruit Pectin: while commercial pectin may actually come from a fruit, it is often combined with destrose & citric acid for binding, both of which are often corn-derived. (Source:

4. Citric Acid: while it sounds like it comes from citrus fruit, it is commercial more affordable to use a corn-derived source.

So there you have it 4 out of 5 ingredients are or may be derived from corn. Of course not all jams and jellies have the same recipe, but it is very difficult to find a jam/jelly in the supermarket that is free of pectin. I have found, through my CSA, an artisan producer of jam and marmelade, but the products are pricey. And so with this recipe, I offer you a whole food jam option that takes about 10 minutes of prep time and 1 hr 5 mins passive cooking time and is affordable.

12-16 oz fruit (berries are great)
1 Tbsp lemon juice*
2 Tbsp chia seed
1-2 Tbsp arrowroot starch (optional)*

Place all ingredients in bread machine pan. Select “Basic” setting & allow to mix for 5-6 minutes. Press “Stop”. Select “Bake”. When the cycle is complete, place jam in a jar allowing it to cool.


A berry jam is a great topping for ice cream or fudge as pictured above.


This jam is a perfect topping for pancakes.

*Notes: for a more tart jam, use 1.5-2 Tbsp lemon juice. For a sweeter jam, add honey, maple syrup or coconut sugar (about 1/4-1/2 cup).

If you desire a thicker jam, add optional arrowroot starch in the last 15 minutes of baking.

Stovetop directions:
If you do not have a bread machine, but want safe-for-you jam, this recipe also works on the stovetop. Place all ingredients in a medium saucepan. Bring to boil & simmer until desired consistency is reached.

Cashew cheez crumbles/spread

Cashew cheez crumbles/spread (Paleo, Vegan)

This recipe is versatile like many of mine. The cheez can be used as crumbles on salads or burrito bowl style dishes. I have also used it as a cheez spread on homemade bread or crackers. The seasoning is also adaptable to your palate. Feel like having an herby cheez? Add Italian seasoning with or without garlic and onion. Looking for a little kick of spice? Add some ground chipotle pepper and / or cayenne.

Basic Ingredients
1 cup raw cashews
2  Tbsp palm shortening
1/4 tsp Sea salt

3/4-1 tsp mustard powder
2 Tbsp nutritional yeast
3/4-1 tsp paprika

Cashew cheez crumbles on ground beef & veggies

Place all ingredients in food processor. Pulse/Process until smooth. Adjust seasonings as needed.

Below are addins that can be used with the above basic recipe alone or in combinations:

Italian seasoning
garlic & onion powder
red pepper flakes
Ground chipotle pepper
Ground cayenne

Cashew cheese dip ( vegan paleo)

Raw Cashew Cheese (Vegan, Paleo)

Super Bowl is around the corner amd while I don’t usually host a Super Bowl party, I’ve been thinking about Super Bowl snacks for those of us who are corn allergic.

The other day I went to the local health food store and found a cultured cashew cheese spread I had had while living in the Bay Area and I was excited, that can be enjoyed in place of much of the traditional Super Bowl fare.  BUT like many foods a corn-free & gluten-free person purchases, it is PRICEY.  And so what was this corn-free foodie on a budget’s solution? I purchased one container in order to attempt to re-create at home. While mine is not exactly the same, it is yummy & versatile.

This recipe is a base for other flavor  variations. Feel free to use the amounts according to your taste preference.

1 cup soaked cashews
1/4 cup water
1/4-3/8 cup unfortified nutritional yeast
2 tbsp coconut aminos
1 tbsp apple cider vinegar
Sea salt
1/2-1 tsp ground mustard seed
1/4-1/2 tsp ground paprika

Soak cashews in filtered water & sea salt overnight, 1-4 hours or boil for 30 minutes.

Grind all ingredients in a food processor. Adjust spices according to personal preference. Enjoy.

There are many ways to enjoy this cheesey dip:
– with homemade crackers
– with homemade chips
– as a mayo substitute in deviled eggs
– as a spread in paleo wraps or sandwiches

Possible flavors & add-in include:
– Pesto: basil & garlic
– Herb & chives
– Pepper jack: jalapeño peppers
– Sun-dried tomatoes

Date Sweetened Sunflower Seed Butter (Sunbutter)


Need an alernative to peanut or nut butters? This recipe is a whole food sunflower seed spread sweentened only using dates. This is a Mini-Foodie favorite that lends itself to easy adjustments according to your palate and desired consistency, so experiment with the number of fates and amount of coconut oil until you reach your preferred flavor and consistency.

2 cups sunflower seeds, roasted & unsalted
3-4 Medjool dates, pitted
2-3 tbsp coconut oil
Salt to taste


Place igredients in food processor. Process until smooth, this may take up to 15-20 minutes. Adjust salt as needed.

Store in a glass jar in the fridge.


Corn-Free Hippie Ketchup

Corn-Free Hippie Ketchup


4.6 oz  Trader Joe’s tomato paste tube
1-2 tbsp Coconut sugar
1-2 tbsp maple syrup
1-1.5 tbsp coconut or apple cider vinegar
2/3 tsp sea salt
2/3 cup water
1-2 tsp garlic powder (optional)
1 tsp  powdered mustard
1/4 tsp allspice
Generous pinch of: ginger, cloves, nutmeg, paprika


Place all ingredients in a pot. Stir together.  Simmer over medium heat until ketchup thickens.  Store in a glass jar in refrigerator.