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Cheesy Cauliflower and Potato Bake

by Ricki Heller 56 Comments

This rich, creamy vegetable bake is reminiscent of scalloped potatoes, with added cauliflower. It’s sugar-free, gluten-free, grain-free, dairy-free, egg free, vegan, low glycemic and suitable for an anti-candida diet.

healthy vegan, gluten-free recipes on rickiheller.com

I’m so excited to have another fabulous recipe to share with you today from my friend Somer McCowan’s new book, The Abundance Diet: The 28-Day Plan to reinvent your health, lose weight, and discover the power of plant-based foods. 

Now, don’t get nervous: I am not advocating a weight-loss diet here! (Those of you who know me know that I don’t believe in dieting, counting calories, points, carbs, etc.). So, that’s not what The Abundance Diet is all about!

As Somer says in her introduction, she uses the word “diet” in the classic sense, meaning, “the kinds of food that a person habitually eats.” So this book focuses on “diet” as a way of eating healthfully. Weight loss may be one of the consequences of eating this way, but improved health is the primary goal.

And with this book, you’ll achieve that goal pleasantly–along with some gorgeous food!

Abundance diet raw cookie bites recipe on rickiheller.com

[How good do these Raw Cookie Bites look? Drool!]

The book is loaded with spectacular photos from Annie Oliverio (including the gorgeous cover photo above, which is also today’s featured recipe!).

Inside, you’ll find four parts: Part I, “Getting Started,” tells you all about Somer’s own journey back to health after a diagnosis and many years dealing with ulcerative colitis, a debilitating bowel disease. In addition, there are sections on assessing your relationship with food and “reinventing your kitchen”–a primer on how to stock a healthful pantry and refrigerator.

Part II, or “The 28-Day Plan” explains Somer’s philosophy behind the foods and why it’s not a conventional “diet.”

In Part III, “The Recipes,” you get the goods! From an entire chapter solely on Green Smoothies (yay!) to breakfasts, salads/dresssings, soups and stews, dips and “snackage” (love that!), main dishes and desserts  and a bonus section on juice fasts.

Some of the recipes I have bookmarked include Island Bliss Green Smoothie, Razzleberry Lemonade, Chocolate Buttermilk Pancakes, Raw Neapolitan Overnight Oats, Black Bean Veggie Burger Salad with Avocado Ranch Dressing, Tomato Basil Bisque, Vegan Pho (Vietnamese Noodle Soup), Cheesy Herb and Vegetable Crust Pizza, Homestyle Mexican Casserole, Blueberry Peach Tart with Apricot Crumble, Chocolate Orange Silk Mousse and Cherry Garcia Soft-Serve. But truthfully, there were loads more I want to try out, too.

While Somer does use bananas, dates and other dried fruits, I found that almost all of the recipes could be easily adapted to my special diet. Like me, Somer favors recipes made from real, whole foods, without artificial anything–so I found myself drooling over many a page in the book!

candida diet, vegan, sugar-free, gluten-free BBQ Bacon chickpeas snack on rickiheller.com

[BBQ “Bacon” baked Chickpeas look like the perfect snack!]

Finally, the book wraps up with Part IV, “Fitness and Maintenance,” a section on how to maintain your healthy eating beyond the 28 days of the book’s plan. Overall, this is far more than a cookbook; it’s a guide and resource for living a healthful lifestyle along with great food.

I had a tough time choosing a recipe to try, but finally settled on the Cheesy Cauliflower Potato Bake (with its interesting backstory–see the recipe note copied from the book, below).

vegan, candida diet cauliflower potato bake on rickiheller.com

[My own casserole of cheesy cauliflower-potato goodness!]

One of the HH’s favorite foods is Scalloped Potatoes, and he’s not a huge fan of cauliflower, so I thought this would be the perfect way to offer him something he already loves while sneaking in an extra veggie. The dish was so cheesy, smooth and creamy, with a crisply baked topping and bursting with melt-in-your-mouth chunks of potato and cauliflower, that he couldn’t resist. I just loved it, too.

IMPORTANT NOTE ABOUT THE BOOK: Due to an unfortunate printing error, the 28-day menus are absent from the book. You can download them directly from Somer’s blog, here. 

Cheesy Cauliflower and Potato Bake from The Abundance Diet

Cheesy Cauliflower and Potato Bake

reprinted with permission from The Abundance Diet by Somer McCowan (© 2015, Vegan Heritage Press LLC)

This is a lighter and fresher version of an artery-clogging cholesterol-laden casserole made with potatoes, sour cream, cheese, butter, gelatinous cream-of-something soup, cornflakes coated in butter, and more cheese. This satisfying bake doesn’t leave you feeling like you need to take a nap afterwards.

Filling

2 large russet potatoes (1 pound), peeled and cut into 1/2-inch dice [I used redskinned potatoes for an ACD-friendly version]

1 small head cauliflower, cut into small florets (4 heaped cups)

Sauce

1/4 cup raw cashews (soaked 4 to 6 hours)

1 cup unsweetened almond milk

3 tablespoons tapioca starch

1 tablespoon mellow white miso

1 teaspoon smoked paprika

1 small garlic clove, minced

1 teaspoon sea salt (or to taste)

1 teaspoon onion powder

1 tablespoon apple cider vinegar

2 tablespoons tomato paste

1 tablespoon dry sherry (optional) [I omitted]

1/2 teaspoon ground mustard powder

3 tablespoons nutritional yeast [can add more miso for ACD stage 2]

Dash of cayenne

Preheat the oven to 375°F. In a large pot, bring 6 to 8 cups of salted water to a boil over high heat. Add the potatoes and cauliflower, reduce the heat to medium, and boil for 10 minutes. Don’t worry if the vegetables are still slightly firm, as they will continue cooking in the oven.

While the vegetables are cooking, make the cheesy sauce: In a blender or food processor, combine the cashews, almond milk, tapioca starch, miso, smoked paprika, garlic, salt, onion powder, vinegar, tomato paste, sherry, mustard powder, nutritional yeast, and cayenne and blend until completely smooth and creamy, 1 to 2 minutes.

Drain the potatoes and cauliflower in a colander. Arrange the cooked vegetables in a lightly oiled 9×9-inch square casserole dish. Pour the cheesy sauce over the vegetables, gently folding the sauce into the vegetables if necessary.

Bake for 45 to 50 minutes, or until the top is crusty and golden, the sauce is thickened, and the vegetables are completely cooked through. Makes 4 servings

Suitable for: ACD Stage 2 and beyond; sugar-free, gluten-free, grain-free, dairy-free, egg free, vegan, low glycemic.

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[Disclosure: this post may contain affiliate links. If you buy using these links, at no cost to you, I will earn a small commission on the sale.]

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Filed Under: ACD Maintenance, ACD Stage Three, ACD Stage Two, anti candida diet, blog event, cookbook, dairyfree, gluten free, grain free, nuts, recipes, review, side dishes, Uncategorized, vegan, vegetables Tagged: anti candida diet, anti-candida, blog event, blogging, cookbook, dairy free, easy, egg free, food allergies, food sensitivities, gluten free, grain free, healthy, holidays, nuts, pareve, parve, quick, recipe, recipes, savory, side dish, sugar free, vegan, vegetables, vegetarian, wheat-free

Reader Interactions

Comments

  1. Gail says

    August 14, 2015 at 1:57 pm

    I guess my favourite healthy meal would have to be a kale salad with a citrusy dressing…….I know, kinda boring……..

    Reply
  2. Sophia says

    August 14, 2015 at 2:24 pm

    It’s tough to pick one favorite healthy recipe, but my favorites are probably big, filling salads. Greens, legumes, nuts, veggies, and maybe a little sweet potato or fruit, all topped with a creamy, herby dressing.

    Reply
  3. Donna L says

    August 14, 2015 at 6:32 pm

    I like to make veggie burgers. They never come out the same twice. I usually make them with whatever I have , sometimes eggplant/almond with buckwheat and spinach, other times I use quinoa with what ever vegetables I have on hand. Mushroom/lentils and the list goes on……

    Reply
  4. Holly says

    August 14, 2015 at 7:15 pm

    Right now, my favorite healthy recipe is probably this yummy cauliflower and pesto salad:

    http://www.kalynskitchen.com/2015/04/cauliflower-rice-with-basil-parmesan-pine-nuts.html

    Reply
  5. Petra says

    August 15, 2015 at 12:06 am

    Its so amazing what plants can do for us. Since I discovered this kind of diet I would never go back to the way I grew up.

    Reply
  6. Deb E says

    August 15, 2015 at 1:41 am

    Even though it’s 100 degrees now I still love a hearty lentil soup, especially with my fave veggie–carrots. Added spices keep it flavorful and healthy.

    Reply
  7. Suzanne says

    August 15, 2015 at 8:02 am

    This time if year my favorite recipes are anything salad – this new yummy looking recipe will be saved for the cooler fall weather which is just around the corner.

    Reply
  8. Courtney says

    August 15, 2015 at 10:20 am

    I love fruit salad 🙂

    Reply
  9. Olga says

    August 15, 2015 at 11:29 am

    Greens with tahini dressing, topped with small cubes of roasted sweet potatoes.

    Reply
  10. Jenn says

    August 15, 2015 at 12:54 pm

    This looks sooooo good! I keep seeing this everywhere for the book reviews and I NEED to make it soon!!

    Reply
    • Ricki Heller says

      August 15, 2015 at 1:26 pm

      Yes, it’s a great book! We loved this recipe. 🙂

      Reply
  11. Donna S says

    August 15, 2015 at 1:41 pm

    My favorite is mixed greens. Wilted, sauteed, raw. Often I fill a large bowl, then put whatever else I’ve planned on top. It morphs into a salad, wilts with the heat of the hot dish. My latest fav way is under oatmeal with dried tom and mushrooms, topped off with nutritional yeast. YUM!

    Reply
    • Ricki Heller says

      August 15, 2015 at 1:51 pm

      That sounds fabulous! 🙂

      Reply
  12. lindsay says

    August 15, 2015 at 2:18 pm

    great recipes! I know i’d love them all. This included. and miso is a great ingredients. I keep forgetting i have it!

    Reply
  13. Annie says

    August 15, 2015 at 2:30 pm

    <3 <3

    Reply
  14. Chrystal in Canada says

    August 15, 2015 at 2:59 pm

    My neighbour from Lebanon taught me a delicious parsley-tomato-onion-lemon juice-olive oil salad —- I could eat it for days 🙂

    Reply
  15. Jenny says

    August 15, 2015 at 3:41 pm

    These days I’ve been loving enormous salads. If I’m making a healthy meal for the entire family, we all (including my kids) love the Beans Paprikash recipe from Living Candida Free!

    Reply
  16. Babs says

    August 15, 2015 at 4:43 pm

    My favorite is a salad made with black beans, cilantro, mango, red pepper, lime, and balsamic vinegar. So delicious and easy!

    Reply
  17. Jacqui says

    August 15, 2015 at 4:48 pm

    I’m thinking this might just become my new favorite! It looks delicious.

    Reply
  18. Nicollette D says

    August 15, 2015 at 5:19 pm

    This book looks great! I love when food is healthy and delicious. My favorite recipe is simple: a grain, a green, and a bean. Put em all in a pot and voila, cruelty free healthy meal.

    Reply
  19. liz cleland says

    August 15, 2015 at 6:12 pm

    I love fruit salads!! Especially when it is a HOT Summer day

    Reply
  20. amber says

    August 15, 2015 at 8:27 pm

    This recipe is sensational! My mouth is watering.

    Reply
  21. Linda says

    August 15, 2015 at 9:19 pm

    I can tell that that this casserole will become a family favorite and a frequent request. Thanks for sharing it!

    Reply
  22. Katie says

    August 15, 2015 at 11:49 pm

    My favourite healthy recipe is a salad topped with beans, veggies, and cooked sweet potato

    Reply
  23. Sina says

    August 16, 2015 at 7:22 am

    Oh this sounds incredibly delicious, Ricki! Can’t wait to try it! 🙂 I love cashew cheese sauces!

    Reply
  24. Brenda says

    August 16, 2015 at 10:17 am

    This recipe sounds awesome. Healthy eating is the way to go ))))

    Reply
  25. Constance says

    August 16, 2015 at 11:19 am

    I can always eat a chickpea burger… or roasted chickpeas… or hummus… or pretty much anything involving chickpeas 😉

    Reply
  26. moomoo says

    August 16, 2015 at 9:15 pm

    Can you recommend a substitute for the tapioca starch? I have bought so many special ingredients for various recipes but this somehow is not one of them. Many of these items go to waste and I’m trying to avoid that from here on out!

    Reply
    • Ricki Heller says

      August 16, 2015 at 9:27 pm

      I’ll ask Somer to chime in, too, but I would guess that arrowroot, cornstarch, or potato starch would all work.

      Reply
      • moomoo says

        August 22, 2015 at 6:55 pm

        I have all of these. Maybe I will hedge my bets and try equal amounts potato starch and arrowroot.

        Reply
        • Ricki Heller says

          August 22, 2015 at 7:57 pm

          Go for it! 🙂

          Reply
          • moomoo says

            September 4, 2015 at 12:42 pm

            I tried it w/half potato starch and half arrowroot and it turned out great! Probably could have just done one or the other, so maybe I will try that in subsequent versions. Thanks!

          • Ricki Heller says

            September 4, 2015 at 10:10 pm

            Yay! So glad it worked for you. This recipe has definitely become a staple in our rotation here! 🙂

  27. Christina says

    August 17, 2015 at 2:51 pm

    Oh, mamma, this looks delicious. I’ve told you this before: we’re not huge fans of cauliflower, but each time I’ve opened my mind to your cauliflower-featuring recipes, I’ve been blown away, so I’ll trust you on this one! Hehe. Thanks for sharing this 🙂 I’ll let you know when we try it! Be well 🙂

    Reply
    • Ricki Heller says

      August 17, 2015 at 10:01 pm

      Makes me so happy to read that, Christina! As I said in the post, I’m not exactly a cauliflower lover, either, but I really enjoyed it in this dish! And yes, let me know what you think if you do give it a try! 🙂

      Reply
  28. Sandy Zimmer says

    August 18, 2015 at 9:34 am

    I love roasting veggies on the grill, with a little grapeseed oil and salt.

    Reply
  29. Lydia Claire says

    August 18, 2015 at 4:47 pm

    A hearty soup with lots of veggies, beans and some pasta or whole grains thrown in.

    Reply
  30. Corrine says

    August 18, 2015 at 5:05 pm

    I like making a white sauce for pasta using cauliflower as the base. Oh She Glows Angela Liddon has a great recipe we always use.

    Reply
  31. Amy says

    August 18, 2015 at 6:25 pm

    This recipe is sounding like a new fave!!! I’ve been noshing on a lot of salads lately since it’s been so hot outside. Gotta love some kale, avocado, black beans, corn, tomatoes, and tofu. Yum!!!!

    Reply
  32. DJ says

    August 18, 2015 at 7:10 pm

    I love pinto bean salads with bell peppers, onions, tomatoes, avocados, cilantro and topped with fresh, homemade salsa.

    Reply
  33. Alisa @ Go Dairy Free says

    August 18, 2015 at 7:16 pm

    I have to admit, that looks seriously abundant. If that’s what Somer’s healthy food looks like, then I think this book must be a winner!

    Reply
  34. Jenny N says

    August 18, 2015 at 11:05 pm

    It’s hard to pick a favorite but I think right now I am big into a vegetable loaded stir fry.

    Reply
  35. Irma says

    August 18, 2015 at 11:25 pm

    Kale salad,:it’s so good! !

    Reply
  36. rissaj says

    August 19, 2015 at 7:44 am

    My family favorite is a cauliflower based Alfredo sauce over zucchini noodles! Sometimes we make cauliflower cheesy “breadsticks” to go with!

    Reply
  37. Andrea says

    August 20, 2015 at 12:01 am

    I love cauliflower, I like it steamed and once it is cold I pour some olive oil & apple cider on it, hint of Sea Salt and I don’t share 🙂
    I do share, and I love for my little ones to embrace different flavor profiles, textures.
    My little one is dairy free and so I am because of that .
    I am printing this recipe!

    Thanks!

    Reply
  38. Karen D says

    August 20, 2015 at 12:59 pm

    My zucchini noodle lasagna made with cashew ricotta

    Reply
  39. Lizzie says

    August 20, 2015 at 3:48 pm

    Stir fry with loads of fresh veggies. So easy, and super healthy.

    Reply
  40. gaby says

    August 20, 2015 at 8:11 pm

    Theres too many to choose from! I love turkish food, like stuffed peppers with rice and raisins and whatever magical spices they use! At home I love making lentil soups with lots of veggies.

    Reply
  41. Christy says

    August 22, 2015 at 10:42 am

    My favorite recipe is the best kale salad ever by ” oh she glows” . Best salad I ever eaten and so good for you too. Take it everywhere with me, picnics, dinners and everyone always asks for the recipe.

    Reply
  42. Michelle O. says

    August 22, 2015 at 11:00 am

    Right now I’m loving a cauliflower and sweet potato bake 🙂 I love cauliflower and am looking forward to trying this recipe.

    Thanks for the chance to win this cookbook!

    Reply
  43. Crystal G says

    August 22, 2015 at 12:05 pm

    I love zucchini pasta with nutritional yeast flake “parmesan”

    Reply
  44. Jessica Eagle says

    August 22, 2015 at 6:03 pm

    Thanks for thés wonderful giveaway. My favorite healthy meal is a huge salad full of fresh greens from my garden, tomatos, cucumber, black olive, artichoke and tofu fêta. Miammm…!

    Reply
  45. Jamie says

    August 23, 2015 at 8:28 am

    I make a pretty mean Quinoa Salad, adapted from my favorite Cous-Cous

    Reply
  46. Diane says

    August 23, 2015 at 9:02 am

    That Cheesy Cauliflower & Potato Bake looks delicious! I make a similar recipe with cauliflower and a cheesy sauce which is labeled Unmacaroni and Cheese. Yum. Even my boys will eat it 🙂

    Reply
  47. Ritchie says

    August 30, 2015 at 3:21 pm

    Falafel and salad in pittas.

    Reply

Trackbacks

  1. Review: The Abundance Diet by Somer McCowan – Delicious & Nutritious Plant-based Meals and Meal Plans for Everyone! | It's Got Vegan In It says:
    August 30, 2015 at 12:36 pm

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Hi! I'm Ricki, cookbook author, professional recipe developer, holistic nutritionist and anti-candida crusader. Let me show you how easy it is to eat plant-based, sugar-free, gluten free food that tastes great!

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