Monday, November 26, 2012

Broccoli, Carrot, and Potato Alfredo

I hope you had a wonderful Thanksgiving.

We had a great time in California. It was great to go and see all of the family and good friends who took care of us.

It's also great to be back.

I love cooking in my kitchen!

We went to the beach, Disneyland, visited with friends and family, and just had a great time being with our kids.

Cauliflower Bechamel has been a popular post as of late. I decided to change it up. One of my taste testers tried the new version, and said it tasted much like chicken Alfredo.

I added potatoes to the cauliflower sauce to give it more body, and changed the seasonings. This is definitely my new favorite version.

The sauce is simple, but very delicious.

I love adding steamed carrots and broccoli.

This is a version I have been wanting to try for a long time (adding potatoes and changing seasonings) and I am so glad I did. I am very pleased with the results.

Broccoli, Carrot, and Potato Alfredo
By Ashlee Crozier


2 medium-sized gold potatoes, scrubbed
1 large head of cauliflower, broken into florets
1 teaspoon vegetable base concentrate, (I use Better Than Bouillon No Chicken Base) or 1 cube vegetable bouillon, I like Repunzel brand
2 teaspoons salt
1/4 cup nutritional yeast
1/4 cup plus 2 tablespoons soy or almond milk (start with less, add more for preferred consistency of sauce)
1/4 to 1/2 teaspoon cayenne pepper
3 tablespoons dried parsley (high quality)
Additional salt and pepper to taste (don't skip this step, or it wont taste good!)
2 teaspoons italian seasoning
1 teaspoons dried basil
1/2 teaspoon oregano (optional)
4 carrots, washed and coined
4 cups broccoli (measured before cooking)
1 pound of spaghetti pasta, broken in half and cooked according to package directions (I use brown rice spaghetti pasta, but white or whole wheat would also work)


1.) Bring 2 quarts of water to a boil in a large pot on the stove top. Place scrubbed potatoes and cauliflower florets in the pot and cover with lid (make sure there is enough water to just cover the potatoes and cauliflower). Boil on high for 25 to 30 minutes, or until the potatoes and cauliflower are tender and crumble when pierced with a fork. I actually use my electric pressure cooker to cook both vegetables at the same time on the high pressure setting, for 8 minutes.

2.) Meanwhile, bring a sauce pan of water to boil (about 1 quart of water) and place carrots in the pot. Boil for about 20 minutes or until tender, adding the broccoli florets during the last 7-9 minutes of cooking. Carrots take longer to cook than broccoli, so they need to be added to the water at different times. Optionally, you can cook the carrots and broccoli in two different pots.

3.) When potatoes and cauliflower are fork tender, remove from heat and strain. Pour all of it into the blender, being careful not to burn yourself! Add nutritional yeast, vegetable base concentrate (or vegetable bouillon cube), 2 tsp. salt, and 1/4 cup of milk. Blend on high for 30 seconds to one minute. If sauce is too thick (think of how it will look when combined with pasta) then add additional milk, 1 tablespoon at a time.

4.) By this time the broccoli and carrots should be done. Strain, and place in large pot. Combine with prepared pasta. Add sauce, and season with Italian seasoning, basil, parsley, oregano, cayenne pepper, and additional salt and pepper. Toss to combine. Serve warm.


My kids love this with fried tofu, and I like to eat it with a big salad. This sauce is fat free, which is totally awesome! It has lots flavor, body, and is very creamy. Sometimes I have to pinch myself to remember that it's dairy and fat free.

When is the last time your kids happily ate cauliflower, potatoes, broccoli, and carrots, all in one meal? They will now!


  1. Love your posts Ashlee!!! We had an amazing time with Catie & Ryan here but it also has been fun and interesting to make sure everything was dairy free for Catie. I think Mom and Aimee did an amazing job!!! Aimee discovered her best new recipe for pumpkin pancakes and for one meal we did a potato bar. Mom made the best "cheese sauce" out of cashews from the seven secrets book! It makes me want to cook alot more like this, so I always check your site to see what you are up to!!! We missed you guys but i am glad you guys had an amazing time in California!!!

    1. Oh, that sound so fun. That is so nice that you made everything dairy free for Catie. I am sure she was very grateful for that, and I would have just loved to help!

      We had a great time in Cali, but it sure sounds like I missed out on a wonderful home-made Thanksgiving dinner (ours was at a restaurant and I pretty much couldn't eat anything on the Thanksgiving menu!).

      I ended up with a kale and white bean soup, and just a green salad, no cheese. No pie.

      Maybe I will make my own Thanksgiving dinner just to feel better!

  2. I keep meaning to try out the cauliflower bechamel, I will let you know how it goes when I try it! Love your posts Ash! One question/request, can you post some tricks on how to better reduce/eliminate refined oils in baking and eating? Or update us on how that is going and tips on how to make it work? LOVE YOU TONS!

    1. Yeah, super-easy...thanks for the request, I love it!

      I want to know all about these famous, dairy free pumpkin pancakes you made during Thanksgiving.

    2. Hmmm... I should post the recipe for pumpkin pie pancakes on my blog. I made so many batches to perfect the recipe, some with almond flour, some without dairy or nuts so Catie and Ryan could have some, some with chocolate chips. I think I cooked a million pancakes over the Thanksgiving break! Ah! :)

    3. Um, yes, please!!??!?! Pumpkin pancakes sound awesome!