Summer is coming to an end and fall is here. As the days are getting shorter, and the evenings are getting darker, the desire to eat warmer wholesome foods begins to set in. It is almost like a trigger in our brain; like a bear getting ready to hibernate for winter. The cravings for something yummy, warm and full of satisfying flavors, and textures…“Something gooey,” I hear you say…

Even though our summer days are changing into fall, it is important to remember to continue to eat clean and healthy; to make conscious decisions based on your bodily needs.

Here is a recipe that a close friend shared with me (of course, I made some tweaks).

You’ll need:

  • 1 tsp olive oil or avocado oil
  • 1 small yellow onion, finely chopped
  • 4 garlic cloves, crushed (more if you like the taste of garlic)
  • 1 medium cauliflower, chopped including stem
  • 2-3 tbsp of nutritional yeast (when in doubt add more)
  • 1 tbsp fresh lemon juice
  • 1 – 1 ½ cup vegetable stock (or I like my own homemade bone broth)
  • 1-2 tsp sea salt (I love Maldon sea salt)
  • ½ tsp Braggs Aminos or soy sauce
  • Optional: 1 tbsp. European butter, ghee or olive oil


  1. Heat oil in a medium-sized pot over medium heat, add in the onions. Let it cook for a about 3-5 minutes (keep on medium heat) until the onions have gone soft and translucent (you are not trying to brown the onions as this will make your sauce look discolored and dark).
  2. Add garlic and cook for a minute.
  3. Add the chopped cauliflower, stir and cover for 5 minutes until a little soft. I do like to cook it so it is a little golden brown, then add the stock into the pan, cover and cook until the cauliflower is tender and soft.
  4. Transfer mixture to a blender.
  5. Add salt, nutritional yeast and butter/ghee/oil and blend until nice and smooth (I would recommend that you add in the salt and nutritional yeast a little at a time, as some people like light salt and light nutritional yeast).
  6. Ready to serve on top of pasta, zucchini noodles, baked spaghetti squash or even roasted vegetables!

This sauce is best when served immediately as it does thicken as it cools. It doesn’t seem to keep that well when you make it in advance; however, you can thin the sauce with additional vegetable broth or homemade bone broth. You can also use this recipe for some of the more exotic creamy dishes like Indian style korma, or a cream-based dish. Just create the sauce the same way, add in some spices, and voila! Enjoy.

Dipika is a certified holistic health coach and lifestyle practitioner. Her expertise in holistic health services empowers her clients to activate a lifestyle with balanced mind, body and soul. Dipika can be reached at or (760) 821.3119.

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