Since I received a bunch of private requests for those recipes I thought I'd
just repost them to protect the anonymity of the lurkers ;). Besides, we
seem to be gathering a large crop of newbies - welcome, everyone!
Not Cheese Sauce (from Veggies Unite! Play with the lemon/yeast proportions)
1/3 C instant mashed potato flakes
2 C water
1/2 of a sweet red pepper, peeled (or not)
1t onion powder
1/3 C nutritional yeast
2T lemon juice
1t broth powder
Peel (if desired) and shred the sweet red pepper. Liquify all ingredients in
a blender. Pour into a small saucepan and cook and stir over medium heat
until thick and almost boiling. Strain if desired and serve immediately over
pasta, potatoes or broccoli, or reheat later with a little more water after
the flavors have blended more. It thickens as it cools. Serves approximately
4. 70 calories, 0.3g fat.
Additional info: 4.3% cff, 69.5% carbs., 26.2% protein
Joanne's Friend's Alfredo Sauce
1 1/2 pounds lite silken tofu, extra firm
1/2 C vegetable broth
2t basil or Italian herb blend
1t onion powder
1/2C nutritional yeast (can substitute soy parmesan)
4T Butter Buds
Cook pasta per package directions. Whiz the rest of the ingredients in a
blender until smooth. Pour over hot pasta and mix well. Serves approximately
8 (very rich sauce). 241 calories, 2.6g fat.
Additional info: 9.6% cff, 62.8% carbs., 27.6% protein
NOTE: Can also replace broth with 2T broth powder and 1 1/2 cups of V8 juice.
If this recipe looks similar to the Alfredo recipe above, it's because that's
how it started out. I LOVE spinach and I just went with it. As a soup, this
recipe barely exceeds the limits of this list at 11% cff (104 calories, 1.3g
fat), but as a pasta sauce or dip it works beautifully all the way around.
Creamy Tofu Spinach Sauce/Dip
10oz package frozen spinach
12oz lite silken tofu, extra firm
1t Spike seasoning, or your favorite mixture
2/3 C nutritional yeast
1t garlic powder
2t broth powder
1/2t basil or Italian herb blend
8oz gemelli or other medium-sized pasta, cooked
Barely defrost spinach (so that it retains that lovely green color) but do
*not* drain. Mash tofu with a fork, add the rest of the ingredients except
spinach and blend with a hand blender until completely smooth. Add the
spinach and mix well. Heat and spoon over hot pasta or chill for a yummy dip.
Serves 4 huge portions (my kids are big eaters) at 317 calories and 2.4g fat;
6 servings at 211 calories and 1.7g fat.
Additional info: 6.8% fat, 66.8% carbs., 26.4% protein
I hope you enjoy these and you will post whether you do or not - we need the
negative feedback as well as the positive!!!!