A little bit of Italian and Alfredo

I am working Mom that L-O-V-E-S to cook. For me, it’s not a chore. In fact, I feel all out of sorts when I have to take a break (sick, weird work schedules, etc.) from my kitchen. It’s my little space of the house, and there is such a satisfaction I get from making, mostly from scratch, meals for my family. Not to mention, good-tasting food is SUCH a weakness! I would pick savory over sweet most days, and I am positively in love with flavor.

Cooking has been a love long before it was a necessity, but with my increasing health issues (and increasing weight!) I did a major overhaul of my eating habits. One of the biggest changes we instituted was over breads and bread-products. We are not definitively gluten-free, but we are pursuing bread options that are actually good for us versus empty calories. This might sound fine and good until you are introduced to a little bit of our food dynamic. Husband = 1⁄2 Italian = lots of pasta and bread = lots of changes and conversions to make. Combine this food culture, our commitment to purposeful eating, and my absolute adoration (or demand?) of good-tasting food … and I have my work cut-out for me!

That is why I am proud to share a recipe for gluten-free alfredo sauce, and I hope it helps your family, too!

Alfredo in the making!

More often than not, to make a sauce thicken, you need a flour. And if you’re trying to avoid white flour, this can sometimes be a challenge. This recipe’s success was a HUGE win for us! It has been a long time since we’ve been able to enjoy alfredo!


4 tbl butter

2 cloves of garlic, minced

1⁄4 c. rice flour

1 1⁄2 + c milk

1 tsp dried parsley

dash of onion powder


  1. Melt butter in a small saucepan on medium heat. Once butter is melted, add minced garlic.
  2. Stir minced garlic, and slowly cook garlic. Stir occasionally as it cooks. You want it to be fragrant and light brown, but not burnt!
  3. Turn heat off, and stir rice flour into butter/garlic mixture. (This is making a “roux”.) Stir until combined; it will look like a flour/butter mass – the mix will come together.
  4. With a whisk, stir in 1 1⁄2 cups of milk. Turn the heat back on medium-low. Continue to whisk until milk is well mixed, and use the whisk to break up any clumps.
  5. Bring mixture to a boil, and let it boil for 5 minutes. Keep stirring and scraping the bottom of the pan –  you don’t want to bottom to burn.
  6. Turn heat down to a low, and add parsley and salt. Let this simmer for about 15 minutes.
  7. As it simmers (and cools) it will thicken. Some people like alfredo sauce that’s very thick, some like it thin. You can slowly add milk, 1-2 tablespoons at a time until sauce is at a desired consistency.
  8. Mix in with desired stuff – I used about 1⁄2 pound of sprouted flour pasta (more on that someday!) and 1 grilled chicken breast, and 2 cups of broccoli.

Presto! Alfredo that's not too bad for you!

I hope this helps you on your journey to help your body with your food!


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8 thoughts on “A little bit of Italian and Alfredo

  1. My French Heaven June 25, 2014 at 4:12 pm Reply

    I am trying to be healthier as well and it is not easy when you are a foodie like us ;) Thanks for the great recipe. I shall try it soon and let you know how it goes. Very nice post!

    • Sarah June 25, 2014 at 8:23 pm Reply

      Fabulous! Please do let us know how it goes!

  2. alifemoment June 25, 2014 at 4:51 pm Reply

    I love this pasta recipe and the header of your blog (amazing colors and concept) :)

    • Sarah June 25, 2014 at 8:23 pm Reply

      Thanks so much! Believe it or not, it’s not the finished product. *Someday* I will get around to creating the logo. :)

      • alifemoment June 26, 2014 at 6:48 am


  3. Ema Jones June 26, 2014 at 1:27 am Reply

    I love Italian food..
    Enjoy Pasta and basil clam sauce

  4. […] THURSDAY: Breakfast: scrambled eggs, leftover oatmeal, smoothies Lunch: roasted veggies, sandwiches/wraps, fruit of choice Dinner: chicken broccoli alfredo […]

  5. […] juice Lunch: leftover quesadillas, blueberries + whipped cream, homemade English Muffins Dinner:  Chicken Broccoli Alfredo, (making GF pasta) smoothies, side salads Snacks, […]

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