No Added Oil Tofu White Sauce

IMG_4727_3.jpg

About two months ago at Dinner with Doctor event, we had a topic related to heart health. To emphasize the moderate use of healthy fat for a healthy heart, we decided to prepare the entire dinner with no oil. Out of all dinners we served, this recipe was probably requested the most by our guests and I made the promise to everyone that I would post the recipe on our website.

It took a while for me to get around, but finally the recipe is here. You will be surprised at how easy it is to make this recipe at a very low cost, and still enjoy the deliciousness of healthy food. There’s no need to use store-bought dressings laden with preservatives. For this particular recipe, I used home-made tofu because I had just made some fresh tofu and ran out of store-bought tofu.

This can be a base for many different type of dressings that you can make by adding more acidity (i.e. lemon juice or water), herbs or some spices. Use your imagination! If you are boiling potatoes save the water from potatoes and add that water into the sauce. It adds more flavour to it and no need to buy vegetable stock.

Just FYI, this recipe is adapted from a cookbook called ‘Amazing Health Cookbook’ by Barbara Watson who is a creative director of StepFast Lifestyle Design. I normally go through different cookbooks and websites to get inspirations and ideas before I plan a Dinner with Doctor menu, and her book has always been one of them.

IMG_4738_1'.jpg

Ingredients

  • 1 cup silken Tofu*

  • 1/3 cup raw sunflower seeds

  • 1/3 cup vegetable stock

  • 3 1/2 tbsp lemon juice*

  • 3/4 tsp salt

  • 1/2 tsp garlic powder

  • 1 tsp onion powder

Nutrients (per 2 Table spoons)

Calories: 49.5kcal

  • Total fat: 3.5g

  • Saturated fat: 0.3g

  • Total carbohydrates: 0.8g

  • Dietary fiber: 0.7 g

  • Sugar: 0.5 g

  • Protein: 2.4 g

  • Sodium: 22mg

Directions

(makes 1 1/3C)

  1. Add all the ingredients in a blender and blend until it reaches smooth consistency. You may add vegetable stock slowly to control the thickness of the sauce.

  2. Store in a refrigerator for 3 to 5 days. The sauce gets thickened as it gets chilled.

*Some silken tofu has more water content than the other. Use your judgement as you add vegetable stock

*You can use either freshly squeezed or bottled lemon juice

I hope this recipe helps in your journey to health and that your change of lifestyle may also have positive influence on others. If you are following us on instagram or facebook page please make comments on the next recipe that you would like to see. The link is embedded at the bottom of our web page. Or you may simply send us an email to info@pathwaystowholeness.ca for any inquiries.

Hope to see you at the Dinner with Doctor next Saturday.

From your partner towards wholeness,

IMG_4734_1.jpg