Dressings and Sauces

SOS-Free Soyless Soy Sauce

Ingredients

  • ¼ cup vegetable broth
  • ¼ cup balsamic vinegar
  • 1 ½ cups water
  • 1 tbsp date paste
  • ¼ tsp ground ginger
  • ¼ tsp garlic powder
  • fresh ground pepper

Instructions

  1. Bring all ingredients to a boil
  2. Turn the heat to medium high and simmer for approximately 20 minutes until the liquid is reduced to one cup
  3. Store in the fridge in a glass jar
  4. Shake well before using

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Dressings and Sauces

Fruity No-Oil Dressing

1/4 cup blueberries (or raspberries, strawberries, peaches etc etc.)
1/4 cup raspberry vinegar (or red wine vinegar)
4 whole, pitted dates
1 small shallot
1 T sunflower seeds
splash of water
Dash of some fresh black pepper

Place all ingredients into a blender or food processor. Blend it up and enjoy! Refrigerates well for 4-5 days.

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Dressings and Sauces

Cheese Sauce

Cheese Sauce over couscous2 cups water (reserve 1/2 cup water for end)

1/2 cup oats

1/2 medium cauliflower, chopped

1 Red (bell) Pepper, chopped

1/2 cup nutritional yeast

1 tsp paprika

1/2 tsp pepper

2 tsp garlic powder

2 tbsp lemon juice

3 tbsp + 1/2 tsp of almond butter

Directions:

 

  • Fill a large pot with water, and bring to a boil. Add in the chopped cauliflower, carrots and bell pepper. Cook for 10-15 minutes, or until softened. Drain, and add to a food processor or high speed blender.
  • Add in the remaining ingredients. Process/blend until smooth.

 

Blend (add more water if you want it to be thinner)

If you would like to help support my blog, consider shopping on my Amazon Store for Whole Food, Plant Based kitchen gadgets, books, food, home delivered food and more!

Please share and click FOLLOW so that I know you would enjoy more recipes, hints and information.

Special thanks to my Pod Mentee Ptery for sharing the beautiful picture of her first time making this recipe plated over couscous and spinach.

I have helped many people learn ways to navigate this lifestyle, please contact me for a coaching session. I have learned many strategies, tips and hacks while coaching people since 2012. I would love to help you be successful as well.

Amy holds a Plant-Based Nutrition Certificate from T. Colin Campbell Center for Nutrition Studies and eCornell

Also, check out my BeGreenWithAmyYouTube channel for awesome recipes, tips and hacks.

Be Strong, Be Well and Be Green!

Dressings and Sauces, Recipes, Salads and Sides

Kale and Fruit Salad with Nut Citrus Dressing

INGREDIENTS:

FOR THE DRESSING:

1/4 cup raw almonds or cashews
2 oranges, pealed (de-seeded)
2 teaspoons balsamic vinegar
6 large chunks fresh pineapple

FOR THE SALAD:

6 leaves curly green kale, finely chopped
1 apple, chopped
1 cup red grapes, whole or sliced
1 cup fresh mango chunks

INSTRUCTIONS:

Combine the dressing ingredients in a high-powered blender.

Toss desired amount of dressing with the salad ingredients. Refrigerate leftover dressing.

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Dressings and Sauces

I Miss Thousand Island Dressing 

I Miss Thousand Island Dressing 

INGREDIENTS:

1/2 cup raw cashew butter or 1 cup raw cashews

1/2 cup unsweetened soy, almond or hemp milk

2 tablespoons balsamic vinegar

2 tablespoons lemon juice

1 teaspoon dried dill

1 teaspoon onion powder

1/2 teaspoon garlic powder

3 tablespoons tomato paste

2 dates, pitted

1 cucumber, peeled

1/4 cup finely chopped onion

 

INSTRUCTIONS:

In food processor or Vitamix, Blentex, Nutribullet or other high powered blender, blend the cashews, milk, vinegar, lemon juice, dill, onion powder, garlic powder, tomato paste, dates and cucumber until smooth.

Put mixture in a small bowl and fold in the finely chopped onion.

If you would like to help support my blog, consider shopping on my Amazon Store for Whole Food, Plant Based kitchen gadgets, books, food, home delivered food and more!

Dressings and Sauces

WFPB Cheese or Alfredo or Dressing Recipe

IMG_1696

My husband Rick and I run two WFPB, SOS Free Meetup groups. We have a total of three meetings per month with presentations, recipe demos, pot luck dinners and more.

Meet Others: Socialize with like minded people so you don’t lose your mind.

One of our members shared her thanks with a WFPB cheese recipe which can be used as a base for Alfredo Sauce and Cesar Salad Dressing!:

Amy,

I am over the top excited so I have to write you. I was SOOOOO inspired last night at the WFPB Pot Luck – your energy, wisdom and enthusiasm, sitting at the table with Alex (and her WFPB parents) who is so young and so smart and adventurous about her new WFPB food prep (and resulting greater health) and JoAnn who I cornered to give me an update on how I get my fairly hard home-made soy yogurt to become hard cheese!!!!!

I got home and immediately got on the web searching for cashew cheese because JoAnn’s recipe takes 30 days to get hard cheese. Oh my – I leave the country in 2 weeks and I really want to experience my 1st cashew cheese before then!

I just made my first ever spreadable cashew cheese (pic attached). I tweaked the recipe below because I had no lemon juice. I used fresh pineapple juice (hey- its citrus!). I also used 2 cups of raw organic cashews and added 2 large gloves of roasted garlic because I just made a big batch of that and for me there is never too much garlic. It is delicious and it has not even chilled yet. It will make a great dip. The next batch will be sweet – a cashew cream!!!!

Thank you for the life enhancing work you and Rick do!!! My life is better because of how much I am learning from you all and from the other WFPB people at the pot-lucks.

LOV’IN FOOD

Lauren

​CASHEW CHEESE SPREAD

Ingredients:

  • 1 1/2 cups raw cashews
  • 1/2 cup water (to start)
  • 3 tablespoons nutritional yeast
  • 1 tablespoon lemon juice
  • 1 teaspoon apple cider vinegar
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon salt substitute

1. Soak the cashews. Place about 1 1/2 cups of cashews in a container with warm water and soak for at least 2 hours.

2. Drain the cashews and add all ingredients(cashews, water, nutritional yeast, lemon juice, apple cider vinegar, garlic powder, black pepper, and salt substitute) to a high-powered blender and blend until smooth. This will likely be very thick and you will need to manage the speed to ensure that it continues blending. If it’s way too thick, add a little more water.

I’ve found this specific list of ingredients to be the perfect combo. The nutritional yeast adds a distinctly cheesy taste, the garlic and salt substitute intensify the flavors, while the acid from the lemon juice and apple cider vinegar brighten things up. In all, it’s an extremely flavorful base recipe that can be pulled in a million different directions.

3. Chill. Spoon the cheese into a jar or container and refrigerate. I don’t know exactly why, but cashew cheeses become much better after refrigerating for several hours. The texture improves and the flavors meld together perfectly.

The final texture will be solid, but spreadable. You can easily thin it out (such as for pasta sauces) by adding more water. If stored in a sealed jar, the cheese will last for about a week in the refrigerator.

Cashew Cheese Tips & Ideas

Make an extra firm cheese spread by stirring in an extra tablespoon of nutritional yeast until dissolved, and even some Italian herbs like rosemary and sage.

Thin with more water and pour into a food-grade squirt bottle to make a pretty cashew cheese garnish

Make a “cheddar” cashew cheese by blending with a little dried turmeric and some extra water. Then, toss with macaroni for cheddar mac & cheese.

Make the perfect Alfredo sauce by cooking fettuccine, draining the pasta, and tossing with this cashew cheese and about 1/3 cup of the reserved pasta water to achieve the right consistency.

Blend with more water, garlic, Dijon mustard, and Kalamata olives (not to many for those limiting salt) for a Caesar salad dressing

This is the WFPB mother sauce. There are at many ways this basic sauce can be used.

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We also have a Be Green With Amy YouTube with lots of recipes and more!

Desserts, Dressings and Sauces

Chocolate Sauce

chocolate sauce

This recipe was found in an article. The recipe author is Timaree Hagenburger who wrote a wonderful recipe bookThe Foodie Bar Way

Ingredients

– 5 Medjool dates (pits removed, soaked in 3/4 cup water) – 1 Tablespoon cashews or sunflower seeds (can soak with the dates) – 2 Tablespoons unsweetened cocoa/cacao powder – 1/2 cup cooked black beans – 1/4 teaspoon cinnamon – 1/2 teaspoon vanilla – Extra water on hand to add to during blending

Directions

1. In a high-powered blender, combine all of the ingredients, including the soaking water for the dates, and blend until silky smooth.

2. Add extra water, a tablespoon or so at a time, (up to ~5 tablespoons total), to achieve the right consistency, (a semi-thick sauce rather than a stiff dip).

3. Store in a squeeze bottle, in the back of the fridge.

To print this recipe, click here, then scroll down and click on print button below recipe

Check out my BeGreenWithAmy YouTube Channel for lots of whole food, plant based hacks, recipes and more.

If you would like help to learn ways to navigate this lifestyle, please contact me for a coaching session. I have learned many strategies, tips and hacks while coaching people since 2012. I would love to help you be successful as well.

Amy holds a Plant-Based Nutrition Certificate from T. Colin Campbell Center for Nutrition Studies and eCornell

Be Strong, Be Well and Be Green!

Dressings and Sauces

No-Honey, Honey Mustard Dressing

I had this at a potluck dinner. I quadruple this recipe and make weekly in my Vitamix.

It is great with sushi, salads and stir-fry!

Ingredients:

  • ½ cup raisins
  • ¼ cup walnuts
  • ½ cup water
  • ¼ cup balsamic vinegar
  • 1 clove garlic
  • 1 tsp (low / no salt) Dijon mustard

Directions:
1. Blend all ingredients in a high-powered blender or food processor until smooth.

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Dressings and Sauces

Tangy Avocado Dressing

avocados

I had this at a potluck dinner

Ingredients:

  • 1 large tomato, sliced
  • 1 ripe avocado, pitted and peeled
  • 1/3 cup chopped red onion
  • 1/2 cup chopped green pepper
  • 2 cloves garlic
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons white wine or apple cider vinegar
  • 1 teaspoon no salt seasoning blend, adjusted to taste

Directions:
1. Blend all ingredients in a high-powered blender or food processor until smooth.
2. Add water if needed to achieve desired consistency.

Breakfasts, Desserts, Dressings and Sauces, Main Dishes, Need to know

Conquer Cravings: Salty Things

Salt Shaker

Going without salt can sometimes be a challenge. Here is some of the advice I share with my clients. 

It seems people miss things like cheese, chocolate, crunchy things, salty things, flour things, ice cream, coffee, sugar, creamer, milk etc. Just the mention of the food item, a thought or a picture of it, can set off consuming thoughts and longing.

This is for those who are not lucky enough to be able to make up their minds and swear these foods off forever. Although it is best to taper off these foods as they are calorie dense, harmful to your health, make one eat more calories and do not help heal the addicted brain, here is some help for those in transition.

My next few blogs will attack these Beasts. Today I will help you deal with Salty Things.

Salt can really make you retain water and make you weigh more. It makes food hyper palatable and therefore makes you eat larger quantities. It is also deleterious to your health;  it can cause blood pressure to rise and it is specifically harmful to the Endothelial cells which are the life jacket of your arteries.

If those are not enough reasons, did you know that microplastics have been found in salt?

What to do?

There are a few things you can add to your food to help deal with the Salty Beasty.

Benson’s Table Tasty 2 oz  (I use lots and buy the 1 pound bag) Benson’s Table Tasty 1 pound bag is great for adding to air popped popcorn, stir fry’s, hummus and most anything to which you would like to add salt.

You can also trick the tongue by adding things to your recipes like sun dried tomatoes (oil, salt and sulfur free), lemon zest and lime zest (preferably organic).

It is not your fault that you are craving things like salt. Your taste buds have been hijacked by the food industry. Nutritionists hate high-sodium foods. Even the mayor of New York City wants you to eat less salt. But how come the industry hasn’t been able to significantly reduce the salt-content of their foods?
Salt is as essential to the food industry as water. First, it fixes a lot of the problems that occur because foods are processed. Cornflakes lose their metallic taste with salt. Crackers without salt are bitter, soggy, and stick to the roof of the mouth. In bread making, salt keeps the machinery from gumming up. Salt makes food last longer on the shelves.
Salt covers up nasty tastes, especially of meat, that would otherwise remind you of damp dog hair.
Salt is the great antidote to all of these problems, and more. And salt is as cheap as water.
The industry could use less salt if they started using fresh spices, like rosemary, which have antioxidants abilities. But consumers want CHEAP food, and fresh spices are costly. So salt comes to the rescue.
And let’s face it: people love salt. Without salt, manufactured bread tastes like tin, and doesn’t even look puffy. It’s riddled with big air pockets and has a rough texture. If food manufacturers put out salt-free versions of their foods, nobody would buy them. And maybe that would be a good thing, but we all know that it’s not going to happen.
This is just some of what you will find in a book which is a great resource to help you understand why Salt Sugar Fat: How the Food Giants Hooked Us

Here is a great tasting, salt free mustard Salt Free Mustard

What are some strategies you use to combat the salt beasty?

Read more about this in my blog Making Deals With Cheat Meals.

I have helped many people recover from going off the wagon. If you would like help to prevent yourself from going off the wagon and learn other ways to navigate this lifestyle, please contact me for a coaching session. I have learned many strategies, tips and hacks while coaching people since 2012. I would love to help you be successful as well.

Please subscribe so I know you would like me to share more helpful hints.

Check out my blogs below on beating The Cravings Beasty.

Conquer Cravings:  Sweets

Conquer Cravings: Coffee

Conquer Cravings: Ice Cream

Conquer Cravings: Cheese

Conquer Cravings: Chocolate

Conquer Cravings: Baked Goods

It is not your fault that you are craving highly palatable foods. If you struggle with this, here are some of the tips which I share with my clients:  Fell Off The Wagon? Ouch….

What strategies do / did you use to resist temptation?

Please click FOLLOW so that I can send you more helpful hints, inspiration and recipes.

Check out my BeGreenWithAmy YouTube Channel for lots of whole food, plant based hacks, recipes and more.

If you would like to help support my blog, consider shopping on myAmazon Store for Whole Food, Plant Based kitchen gadgets, books, food, home delivered food and more!

If you would like to donate to help me with the costs of maintaining this website, recipe development, social media publicity and more, please donate here

Be Strong, Be Well and Be Green!

Amy holds a Plant-Based Nutrition Certificate from T. Colin Campbell Center for Nutrition Studies and eCornell