Category: Recipes I Have Tried

Ingredients:

🥣 Greek-style soy yogurt
🥛 Soy milk
🌼 Vanilla
🍓 Frozen raspberries

Method:

1️⃣ Mix together the Greek-style soy yogurt, soy milk, and vanilla until smooth.
2️⃣ Scatter the frozen raspberries over the top without mixing them in.
3️⃣ Freeze overnight in your Ninja Creami container.
4️⃣ Process on the Ice Cream setting until creamy and smooth.
5️⃣ Enjoy immediately for the perfect raspberry ripple texture ✨

Crust

* 2 cups whole wheat flour
* 1 tsp instant yeast
* ¾ tsp salt (omit if desired)
* ¾–1 cup warm water

Mix, knead 8–10 minutes, rise 1 hour, then roll thin.

Sauce

Blend together:

* ½ cup no-salt tomato sauce
* 1 tbsp tomato paste
* 1 tsp garlic powder
* 1 tsp onion powder
* 1 tsp Italian seasoning
* Pinch smoked paprika (optional)

“Cheesy” Sauce

Blend until smooth:

* 1 medium cooked potato
* ¼ cup cooked white beans or cannellini beans
* 2–3 tbsp nutritional yeast
* ½ tsp garlic powder
* ½ tsp onion powder
* 1 tsp lemon juice
* ¼ tsp turmeric (for color)
* Unsweetened almond milk as needed for a thick, spreadable consistency

Toppings

Pile them on!

* Mushrooms
* Onions
* Bell peppers
* Spinach
* Tomatoes
* Broccoli
* Corn
* Jalapeños
* Pineapple (if you’re on Team Pineapple 🍍)

Bake

Bake at **475°F (245°C)** for **12–15 minutes**, until the crust is browned.

After baking, sprinkle with:

* Nutritional yeast
* Fresh basil
* Red pepper flakes
* Dried oregano

Optional “Pepperoni”

Thinly sliced baked tofu seasoned with smoked paprika, garlic, onion powder, fennel seed, black pepper, and a touch of tomato paste makes an excellent oil-free pepperoni substitute.

This style of pizza is surprisingly satisfying because the potato-bean “cheese” gives the creamy richness without the saturated fat. It fits very well with an Esselstyn/McDougall/Campbell approach while still tasting like comfort food. 🍕

Ingredients

• 1½ cups cooked chickpeas (or 1 can, drained)
• ½ cup roasted red pepper
• ¼–⅓ cup fresh lemon juice
• 2 cloves garlic
• 1 tsp paprika
• ¼ tsp smoked paprika (optional)
• 2–4 tbsp aquafaba (or water), as needed
• 1–2 tsp tahini (optional) or omit
• Salt to taste or omit

Instructions

1. Add everything to a food processor.
2. Blend until smooth, adding aquafaba or water a tablespoon at a time until creamy.
3. Taste and adjust the lemon, garlic, and paprika.
4. Chill for 30 minutes before serving for the best flavor.

To replace the richness of the oil

Try one of these:

* 1–2 tbsp cooked white beans
* 1–2 tbsp cooked potato
* 1 tbsp unsweetened plant yogurt
* Extra aquafaba for an especially fluffy texture

These make the hummus creamy without adding much fat.

Approximate nutrition (without tahini):

* About 50–60 calories per 2-tablespoon serving
* <1 g fat
* 2–3 g protein
* 3–4 g fiber

If following McDougall – Esselstyn – Campbell very strictly, we omit both the olive oil and tahini entirely. You’ll still get a smooth, flavorful hummus thanks to the roasted red pepper, chickpeas, lemon, garlic, and aquafaba.

2 Ingredient Oat Bread

1.5 cup rolled oats
1.5 – 2 cups water
1/4-1/2 tsp salt (optional but suggested)

1. Combine ingredients in a blender pitcher or cup.

2. Allow to soak for 15-30 minutes.

3. Blend until smooth. Batter should be pourable but not watery. It will thicken a bit as it sits. Start with less water and adjust consistency as needed by adding more.

4. Heat your pan over medium-high heat.

5. Pour batter in the center of the pan.

6. Rotate pan to create an even circle. Allow to cook until top bubbles and looks dry (1-2 minutes)

7. Flip and cook for an additional minute on the other side. [I recommend a very wide metal spatula.]

This bread is soft and chewy compared to typical wheat bread. Enjoy!

* This video was made over a year ago. I no longer use any ceramic pans because even the so called “good ones” are not safe, in my opinion. [In comments he says he uses cast iron pan.]

Ingredients

* 12 oz whole wheat elbow macaroni (or lentil/chickpea pasta for extra protein)

Cheese Sauce

* 2 medium Yukon Gold potatoes, peeled and diced
* 1 large carrot, sliced
* 1 cup unsweetened almond milk
* ½ cup nutritional yeast
* 2 tbsp chickpea flour (helps thicken)
* 1 tsp onion powder
* 1 tsp garlic powder
* 1 tsp smoked paprika (optional)
* 1 tsp Dijon mustard (optional)
* 1 tbsp lemon juice
* ¼ tsp turmeric (for color)
* Freshly ground black pepper
* Water as needed for blending

Crunchy Topping

* ¾ cup rolled oats
* ¼ cup nutritional yeast
* 2 tbsp almond flour (optional, for extra crispness)
* 1 tsp smoked paprika
* ½ tsp garlic powder
* ½ tsp onion powder

Pulse the topping ingredients in a food processor until they resemble coarse breadcrumbs.

Directions

1. Boil the potatoes and carrots until very tender (about 15 minutes).
2. Cook the macaroni until just al dente.
3. Blend the cooked vegetables with the almond milk and all sauce ingredients until completely smooth.
4. Stir the sauce into the cooked pasta.
5. Transfer to a baking dish.
6. Sprinkle the oat topping evenly over the pasta.
7. Bake at 400°F (205°C) for 20–25 minutes.
8. For an extra-crispy crust, broil for 1–3 minutes, watching carefully.

Finishing Touch!!

• Low-sodium Tajín with Lime: Sprinkle over each serving to taste just before eating. The chile-lime flavor adds a wonderful bright, tangy kick to the creamy mac & cheese.

Extra-Crispy Top-Tip

Lightly mist the topping with a few sprays of water or unsweetened almond milk before baking. It helps the oats brown without using oil.

Optional Add-ins

* Steamed broccoli
* Peas
* Cauliflower
* Mushrooms
* Diced roasted sweet potato
* Soy curls (rehydrated and lightly seasoned) for extra protein

This recipe serves about 6, with approximately:

300–350 calories
14–17 g protein (more if using chickpea pasta)
7–9 g fiber
No added oil
No added salt (unless you choose to add some) 
No added sugar

Mashed Potatoes

* 2 lb Yukon Gold or russet potatoes
* ¼–½ cup unsweetened plain soy or oat milk (or potato cooking water)
* 2 tbsp nutritional yeast
* 1 tsp garlic powder
* ½ tsp onion powder
* Fresh ground black pepper
* Optional: 1 tbsp white miso if you don’t mind a small amount of sodium (omit for true low-SOS)

Mash until creamy.

“Cheese” Sauce

Blend until silky:

* 1 medium cooked carrot
* ½ cup cooked potato
* ¼ cup nutritional yeast
* ½ to ¾ cup unsweetened plain almond milk (start with ½ cup and add more as needed)
* 1 tsp garlic powder
* ½ tsp onion powder
* ½ tsp smoked paprika
* 1 tsp lemon juice
* Black pepper
* Add water as needed for a pourable consistency.

Smoky “Bacon” Bits

– Option 1 Mushrooms

* Finely dice cremini mushrooms.
* Sprinkle with smoked paprika, garlic powder, onion powder, and black pepper.
* Bake at 400°F on parchment for 20–30 minutes, stirring once, until browned and chewy.

– Option 2 Frozen tofu

* Freeze, thaw, and squeeze dry your extra-firm tofu.
* Crumble into tiny pieces.
* Toss with smoked paprika, garlic powder, onion powder, nutritional yeast, and a splash of low-sodium soy sauce or balsamic vinegar if desired.
* Bake at 400°F for 25–35 minutes until crisp.

– Option 3 Smoky soy curl bacon

Toppings

* Chopped green onions
* Fresh chives
* Black pepper
* Extra nutritional yeast
* Fresh parsley

Assemble

1. Spoon the mashed potatoes into bowls.
2. Pour over warm cheese sauce.
3. Sprinkle generously with the smoky mushroom or tofu “bacon.”
4. Finish with green onions and chives.

To make it even more “loaded”

You could also add:

* Steamed broccoli florets
* Sautéed mushrooms (dry sauté with a splash of water)
* Roasted corn
* Black beans
* Plain unsweetened plant yogurt as a “sour cream”

This version is creamy, cheesy, smoky, and satisfying while staying very close to our low-SOS goals. If you have a Vitamix, or poerful food processor, it will make the cheese sauce exceptionally smooth and restaurant-like.

Ingredients
* 2 cups dry soy curls
* Hot water for soaking
* 1 tsp smoked paprika
* 1 tsp garlic powder
* ½ tsp onion powder
* 1 tbsp nutritional yeast
* ½ tsp black pepper
* 1 tsp balsamic vinegar
* 1–2 tsp low-sodium soy sauce or coconut aminos (optional—omit for strict low-SOS)
* ½ tsp liquid smoke (optional, but adds authentic bacon flavor)

Instructions
1. Cover the soy curls with hot water for about 10 minutes.
2. Drain well, then squeeze out as much water as possible using your hands or a clean kitchen towel.
3. Chop or crumble into bacon-bit-sized pieces.
4. Toss with the smoked paprika, garlic powder, onion powder, nutritional yeast, black pepper, balsamic vinegar, and optional liquid smoke and soy sauce/coconut aminos.
5. Spread on a parchment-lined baking sheet or air fryer basket.
* Bake at 400°F for 20–30 minutes, stirring every 8–10 minutes.
Continue until the pieces are browned, crisp on the edges, and slightly chewy in the center.

OR

Air Fry at 390°F for 10–15  minutes, shaking the basket every 4–5 minutes.

Extra Flavor Tips

For an even richer “loaded potato” flavor, toss the finished soy curls with:

* A little extra smoked paprika
* Fresh cracked black pepper
* Another tablespoon of nutritional yeast
* Finely chopped chives or green onions

The finished soy curl “bacon” is delicious sprinkled over mashed potatoes, baked potatoes, soups, salads, tofu scrambles, or mixed into your favorite plant-based mac and cheese. It also keeps well in the refrigerator for about 5 days and can be reheated in an oven or air fryer to restore its crispness.

Ingredients

* 1 cup pre-frozen boiled orange sweet potato chunks
* 2 pre-frozen ripe bananas, sliced before freezing
* 2–3 tbsp unsweetened peanut powder
* 1–2 tsp unsweetened cacao powder (start with 1 tsp and add more if desired)
* 2–4 tbsp unsweetened almond milk (only if needed to help blend)
* Optional: ½ tsp vanilla extract

Food Processor Method (Best Texture)

1. Let the frozen bananas and sweet potatoes sit on the counter for 3–5 minutes.
2. Add everything except the almond milk to the food processor.
3. Pulse several times.
4. Process continuously, scraping down the sides as needed.
5. Add almond milk **1 tablespoon at a time** only if the mixture won’t come together.
6. Blend until thick, smooth, and the consistency of soft-serve ice cream.

Vitamix Method

1. Add the almond milk first.
2. Add the frozen bananas and sweet potatoes.
3. Add the peanut powder and cacao.
4. Use the tamper while blending on high until smooth and thick.
5. Stop as soon as it becomes creamy to avoid melting it.

### Tips

* Want it sweeter? Use bananas that were very ripe before freezing.
* Want it more chocolatey? Increase the cacao to 2 tsp.
* Want stronger peanut flavor? Increase the peanut powder to 4 tbsp.
* For firmer, scoopable ice cream, freeze the finished mixture for **30–60 minutes** before serving.

Nutrition (Approximate)

Per entire batch:

* Calories: ~420–460
* Protein: ~18–22 g (depending on the peanut powder)
* Fat: ~3–5 g
* Fiber: ~14–16 g

This recipe fits well with the whole-food, plant-based approach. The sweet potato makes it surprisingly creamy while adding fiber and nutrients, the bananas provide the sweetness, and the peanut powder gives a peanut butter flavor with much less fat than regular peanut butter.

It tastes like a frozen chocolate-peanut butter pie filling, even though it contains no added sugar or oil.

Compare this recipe to PEANUT & ORANGE SWEET POTATO ICE CREAM.

Avocado makes this recipe high fat, 11.5g fat per serving. Try this instead:

*******

Our sweet potato choco pudding recipe only has 1.5g fat per serving!

Ingredients

• 🍠 2 cups cooked sweet potato (about 2 medium), cooled
• 🍫 ¼ cup unsweetened cocoa powder
• 🍌 1 ripe banana
• 🍁 1–3 tbsp pure maple syrup (optional, to taste)
• 🌿 1 tsp vanilla extract
• 🥛 ¼–½ cup unsweetened almond milk, adding more as needed for a smooth, creamy consistency
• 🧂 Tiny pinch of salt (optional)

Directions

1. Add the cooked sweet potato, banana, cocoa powder, vanilla, maple syrup (if using), and ¼ cup almond milk to a Vitamix or food processor.
2. Blend until completely smooth and creamy. Add additional almond milk, a tablespoon at a time, until the pudding reaches your desired consistency.
3. Refrigerate for at least 1 hour to allow it to thicken.
4. Serve chilled. Top with fresh strawberries, raspberries, blueberries, or a light dusting of cocoa powder if desired.

Makes: 4 servings

Approximate nutrition (per serving):

• Calories: 100–120
• Fat: ~1–2 g
• Fiber: ~4–5 g
• Protein: ~2–3 g

If you’re following a very low-fat plan like Caldwell Esselstyn’s, just note that almond milk contains a little more fat than oat or skim-style soy milk. Using an unsweetened almond milk with 30 calories or less per cup keeps the fat very low while still making the pudding smooth and creamy.

Here’s a side-by-side comparison assuming **both recipes make 4 servings**.

### Where the fat comes from

**🥑 Avocado pudding**

* 2 avocados: ~42 g
* Cocoa powder: ~4 g
* **Total: ~46 g**

**🍠 Sweet potato pudding**

* Sweet potatoes: ~0.5 g
* Banana: ~0.4 g
* Cocoa powder: ~4 g
* ½ cup 30-calorie almond milk: ~1.25 g (or about 0.6 g if you only use ¼ cup)
* **Total: ~4–6 g**

### Bottom line

The sweet potato version has about **90% less fat** than the avocado version.

* **Avocado pudding:** ~11.5 g fat per serving
* **Sweet potato pudding:** ~1–1.5 g fat per serving

If your goal is to follow a very low-fat whole-food, plant-based approach like Caldwell Esselstyn recommends, the sweet potato version is much more aligned with that style of eating while still providing a rich, chocolatey dessert.

BURGER INGREDIENTS:
2 boxes (8oz each) mushrooms
1 large onion
4 cloves of garlic
2 tbsp soy sauce
1 can kidney beans
1 cup oats
1/2 cup parsley
1/4 cup nutritional yeast
2 tbsp flaxmeal (or chickpea flour, or oat flour)
1 tbsp apple cider vinegar
1 tbsp white miso
1 tbsp cumin powder
1 tbsp smoked paprika
1 tbsp liquid smoke (optional)
Salt to taste
2 cups cooked millet (or quinoa, or brown rice)

LETTUCE BUN INGREDIENTS:
Head of iceberg lettuce
Tomato
Onion
Pickles
Burger spread