Hacks: Making Comfort Food, Healthy! Cauliflower Edition


cauliflower healthy hack

We all want healthy children, but let’s be honest… what we really want is to feel guilt-free when we give in to their requests. There are some healthy hacks for that. I’m going to give away some of my secrets here, so keep reading!

The magic of cauliflower is known to many. According to Nutritiondata.self.com, “this food is very low in saturated fat and cholesterol. It is also a good source of Protein, Thiamin, Riboflavin, Niacin, Magnesium and Phosphorus, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, Vitamin B6, Folate, Pantothenic Acid, Potassium and Manganese.”

Riced cauliflower is probably the most popular, easy-to-get item from the freezer section. My children, however, are not fooled into believing that riced cauliflower is as good as the real thing. I have been successful with Cauliflower Pizza if the kids don’t see the box (I know, it’s silly). I do have some tricks up my sleeve though, like adding frozen cauliflower to smoothies. Sounds easy, right? That’s because it is! There is a trick to it though, add a frozen banana or avocado to keep your smoothies creamy. In my family, our favorite comfort food is pasta.

Check out this version of a healthy, mock Alfredo recipe. You can make it dairy-free, gluten-free and vegan with a few substitutions. It’s so simple, and I promise your family will love it!


  • 1 head of cauliflower, steamed or 1 bag of frozen cauliflower (follow directions on package)
  • 1-1/2 cup of milk or milk alternative
  • 2 Tbs Butter or olive oil
  • 2 tsp Salt
  • 1 tsp Pepper
  • 1lb pasta


Cook pasta as directed on package. In a blender, add cauliflower, milk, butter, salt and pepper. Pulse, then blend until smooth. Add milk or water from cooked pasta to the blender if needed. Spoon cauliflower sauce over pasta, sprinkle with grated cheese or nutritional yeast and enjoy!

You can add to the nutritional value by switching out traditional pasta for:

  • Whole wheat pasta
  • Red lentil pasta
  • Brown rice pasta
  • Chickpea pasta
  • Edamame pasta
  • Black bean pasta

pasta for healthy meals

Did you try this healthy hack? Tell us how it went in the comments below!





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Hello lovely people! I’m representing Union County! I am a S. Florida native, a Lipan Apache and homeschooling mother of two, a girl(6) and boy(9). My family moved here from Arizona and purchased our forever home, a 100+ year old restoration project, in 2012. I have B.A. in Interior Design, studied at the Center for Middle Eastern Studies, then Accounting/Finance. I thought I retired for good after I had my son, but I guess that’s just not my style. My husband and I own Area8 Computer Consulting, LLC locally. I’m a medicine woman and artist of indigenous jewelry/crafts at the Union County Arts Council. Nature is my homegirl, and you’ll find me gardening, foraging, or searching for waterfalls. My oldest passions are books and cooking. I have a ridiculous amount of books, and an ever growing cookbook collection. I’m so grateful to be a contributor and serve this community.


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