blissful
Master Chef
- Joined
- Mar 25, 2008
- Messages
- 6,325
While we eat a lot of vegetables, we've replaced a lot of unhealthy sauces with vegetable sauces, sauces based on vegetables.
These recipes, you can add fat especially if you need to gain weight, use high fat items like nuts, avocado, tofu. There are hundreds of vegetables sauces without oil or very little oil on the internet. (we don't use oil but you might)
I saw in the daily thread someone found a good zucchini sauce, a sauce with the main ingredient is zucchini. Well done! Taxlady:" Cutting out the tomatoes is my motivation too. Here's the link to the recipe:.
https://blog.memeinge.com/roasted-zucchini-sauce/ "
Most of the recipes include blending in a food processor or blender, and cooking to thicken. We do this a lot.
Broccoli sauce
https://thefitchen.com/creamy-vegan-broccoli-sauce-17/
Jill's Game Changer no-cheese sauce
https://www.bigoven.com/recipe/jills-game-changer-cheese-sauce/2500292
It's blended then brought to a simmer in a pan.
This one we used a lot. It uses potatoes, carrots, and onions, cooked, then blended. (I cook them whole, then peel, then blend them.)
another Vegan no-cheese sauce based on the above veggies.
https://shaneandsimple.com/vegan-cheese-sauce/
In addition to the oil free mushroom gravy we use, there are many MANY more sauces that use NUTS or TOFU or Tahini (or ground sesame seeds). These are higher fat items and they can be reduced to your particular situation. Although we mostly use oil free, nut free sauces, you might like them.
The lemon garlic tofu cream sauce, as a replacement for sour cream or cream cheese, is just a few cloves of garlic, a few tablespoons of lemon juice and a 14 oz container of silken tofu. I put that in a wide mouth quart jar, and blend it with a hand blender.
This sauce we slather on ww bread, then bake, and the top starts to dry out but the sauce stays moist above the bread, like a light cream cheese. Or it's a nice topping to swirl into a smooth soup, or top tacos or pizza.
This is a listing of dressings and sauces.
https://minimalistbaker.com/the-best-vegan-sauces/
I also like using hummus as a spread. I keep avocado flesh frozen for the rare times we use it in an spread/dip/sauce. We use salsa a lot. Peanut sauces are very popular. Oil free salad dressings are often made here. (A mustard dressing is my favorite for lettuce.)
I hope you find something you like in a vegetable sauce.
These recipes, you can add fat especially if you need to gain weight, use high fat items like nuts, avocado, tofu. There are hundreds of vegetables sauces without oil or very little oil on the internet. (we don't use oil but you might)
I saw in the daily thread someone found a good zucchini sauce, a sauce with the main ingredient is zucchini. Well done! Taxlady:" Cutting out the tomatoes is my motivation too. Here's the link to the recipe:.
https://blog.memeinge.com/roasted-zucchini-sauce/ "
Most of the recipes include blending in a food processor or blender, and cooking to thicken. We do this a lot.
Broccoli sauce
https://thefitchen.com/creamy-vegan-broccoli-sauce-17/
- water for boiling
- 2 garlic cloves, peeled
- 3 cups broccoli florets (could use dehydrated, rehydrated)
- ⅓ cup whole coconut milk, canned
- 1 Tablespoon white wine vinegar
- 1 Tablespoon nutritional yeast*
- 1 Tablespoon olive oil
- ½ teaspoon sea salt
- ¼ teaspoon pepper
Jill's Game Changer no-cheese sauce
https://www.bigoven.com/recipe/jills-game-changer-cheese-sauce/2500292
- 2 cups rolled oats
- 1/2 cup nutritional yeast flakes
- 1/4 cup cornstarch
- 2 teaspoons onion granules
- 2 teaspoons sea salt
- 1 12oz jar HEB roasted red bell peppers in water
- 1 tablespoon lemon juice
- 1/4 teaspoon liquid smoke ; pecan or apple
- 4 cups warm water
It's blended then brought to a simmer in a pan.
This one we used a lot. It uses potatoes, carrots, and onions, cooked, then blended. (I cook them whole, then peel, then blend them.)
another Vegan no-cheese sauce based on the above veggies.
https://shaneandsimple.com/vegan-cheese-sauce/
- 2 cups potatoes, peeled and roughly chopped
- 1 cup peeled carrots, diced
- ¼ of small-sized onion roughly chopped
- ½ cup nutritional yeast
- 1 Tbsp lemon juice
- 1 tsp. garlic powder
- 1 tsp. onion powder
- ½ tsp. salt or to taste
- ½ – ¾ cup of warm water
In addition to the oil free mushroom gravy we use, there are many MANY more sauces that use NUTS or TOFU or Tahini (or ground sesame seeds). These are higher fat items and they can be reduced to your particular situation. Although we mostly use oil free, nut free sauces, you might like them.
The lemon garlic tofu cream sauce, as a replacement for sour cream or cream cheese, is just a few cloves of garlic, a few tablespoons of lemon juice and a 14 oz container of silken tofu. I put that in a wide mouth quart jar, and blend it with a hand blender.
This sauce we slather on ww bread, then bake, and the top starts to dry out but the sauce stays moist above the bread, like a light cream cheese. Or it's a nice topping to swirl into a smooth soup, or top tacos or pizza.
This is a listing of dressings and sauces.
https://minimalistbaker.com/the-best-vegan-sauces/
I also like using hummus as a spread. I keep avocado flesh frozen for the rare times we use it in an spread/dip/sauce. We use salsa a lot. Peanut sauces are very popular. Oil free salad dressings are often made here. (A mustard dressing is my favorite for lettuce.)
I hope you find something you like in a vegetable sauce.
