Category: Recipes I Have Tried

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

(Food processor required)

Ingredients
3 cups frozen strawberries
2 frozen ripe bananas, sliced before freezing
¼-½ cup unsweetened soy milk (or oat milk, almond milk, or another plant milk)
1 teaspoon vanilla extract (optional)
1 tablespoon ground flaxseed (optional, for extra creaminess and omega-3s)

Instructions
Add frozen banana slices and pulse until crumbly.
Add frozen strawberries and pulse again.
Add 2–4 tablespoons of plant milk as needed.
Process until smooth and creamy, scraping the sides occasionally.
Eat immediately or freeze briefly to firm up.i

Here’s a version tailored to our Low-SOS cooking style. It captures the flavor of Olive Garden’s Zuppa Toscana without the oil, dairy, or processed vegan sausage. Traditional Zuppa Toscana uses potatoes, kale, and sausage, but the “sausage” flavor comes mostly from fennel, garlic, paprika, and red pepper. (Veggie Society)

Ingredients

• 1 medium onion, diced
• 5 cloves garlic, minced
• 2 tsp fennel seeds, lightly crushed
• 1 tsp smoked paprika
• ½ tsp Italian seasoning
• ¼–½ tsp red pepper flakes (optional)
• 4 cups low-sodium vegetable broth
• 2 cups water
• 4 medium Yukon Gold potatoes, diced
• 1 block extra-firm tofu (the frozen-then-thawed method we’ve been using to store our tofu, but you may use FRESH tofu), squeezed dry and crumbled
• 4 cups chopped kale
• ½ cup raw cashews or ½ cup cooked white beans (for an oil-free creamy broth)
• ½ cup unsweetened soy milk (optional, for extra creaminess… read THIS first)
• 2 tbsp nutritional yeast
• Fresh black pepper

Directions

1. Prepare the tofu.
   • Defrost your previously frozen tofu.
   • Squeeze out as much water as possible.
   • Crumble into bite-sized pieces.
2. Create the “sausage” flavor.
   • Water-sauté the onion until soft.
   • Add garlic, fennel, paprika, Italian seasoning, and pepper flakes.
   • Stir for about 1 minute until fragrant.
3. Season the tofu.
   • Add the crumbled tofu.
   • Cook 5–7 minutes, stirring occasionally, until lightly browned.
   • The fennel and smoked paprika give it a convincing Italian sausage flavor. (Veggie Society)
4. Simmer.
   • Add broth, water, and potatoes.
   • Simmer about 15 minutes until potatoes are tender.
5. Make it creamy.
   • Blend the cashews with 1 cup of the hot broth until silky smooth.
     • (Or blend the white beans with broth for an even lower-fat option.)
   • Stir back into the soup.
6. Finish.
   • Add kale.
   • Simmer another 5 minutes.
   • Stir in nutritional yeast and soy milk if using.
   • Season with black pepper.

Optional “Chicken-Flavored” Boost

Since we like rich savory flavors, adding 1–2 teaspoons of no-chicken bouillon (preferably a reduced-sodium version) gives a restaurant-style taste, though it does increase sodium somewhat. (ZardyPlants)

Serve with

• Toasted whole-grain sourdough
• Fresh cracked pepper
• A sprinkle of nutritional yeast instead of vegan Parmesan

This soup actually tastes even better the next day, and it freezes very well. The frozen-and-thawed tofu holds its texture beautifully in leftovers.

Here’s how different plant milks work in **low-SOS vegan SOUPS**:

1. **Unsweetened soy milk** ⭐⭐⭐⭐⭐ (best overall)

   * Creamiest texture
   * Highest protein
   * Neutral flavor
   * My first choice.

2. Unsweetened oat milk ⭐⭐⭐⭐☆

   * Naturally creamy
   * Slightly sweeter than soy, even when unsweetened
   * Makes a rich, comforting soup.

3. Unsweetened almond milk ⭐⭐⭐☆☆

   * Lower in calories
   * Thinner consistency
   * Fine if you’re also blending cashews or white beans into the soup.

4. Unsweetened cashew milk ⭐⭐⭐⭐⭐

   * Very creamy
   * Mild flavor
   * Excellent if you don’t want to blend whole cashews separately.

5. Unsweetened pea milk ⭐⭐⭐⭐☆

   * High in protein
   * Creamy and neutral
   * Another excellent choice.

I would avoid:

* Sweetened plant milks (they can make the soup taste odd).
* Vanilla-flavored varieties.
* Coconut milk unless you specifically want a coconut flavor—it changes the soup quite a bit.

Since we are trying to eat very healthfully and keep sodium, oil, and sugar low, we can even **skip the plant milk entirely** and blend **1 cup of the cooked potatoes with a little broth**, then stir them back into the soup. That creates a wonderfully creamy broth with no added fat and no change in flavor. Many whole-food plant-based cooks use this trick with excellent results.

### Ingredients

* 1 block extra-firm tofu (previously frozen)
* 1 tablespoon balsamic vinegar
* 1 tablespoon lemon juice
* 1 tablespoon nutritional yeast
* 2 teaspoons smoked paprika
* 1 teaspoon garlic powder
* 1 teaspoon onion powder
* ½ teaspoon black pepper
* ¼ teaspoon ground cumin (optional)
* 2–3 tablespoons water

### Directions

1. Thaw the frozen tofu overnight in the refrigerator or in cold water until completely thawed.

2. Press the tofu for 15–20 minutes to remove as much water as possible.

3. Slice into very thin strips (about ⅛ inch thick). Thin slices become the crispiest.

4. Mix the balsamic vinegar, lemon juice, nutritional yeast, smoked paprika, garlic powder, onion powder, pepper, cumin, and water.

5. Marinate the tofu for at least 30 minutes, or overnight for a stronger flavor.

### Air Fryer (Recommended)

* Preheat to **375°F**.
* Arrange slices in a single layer.
* Cook **10–14 minutes**, flipping halfway.
* For extra crispness, cook an additional 2–4 minutes, watching carefully to prevent burning.

### Oven

* Bake at **400°F** on parchment paper.
* Bake **15 minutes**, flip, then bake another **10–15 minutes** until browned and crisp around the edges.

### Ways to Enjoy

* Crumble over baked potatoes.
* Add to salads.
* Layer on a whole-grain sandwich with lettuce and tomato.
* Sprinkle over tofu scramble.
* Chop into bean soup for a smoky flavor.

**One tip:** This won’t taste exactly like pork bacon because it doesn’t contain fat or smoke-cured meat. Think of it more as **crispy, smoky, savory strips** that capture the smoky flavor of bacon while staying much healthier. Freezing and thawing the tofu beforehand gives it a chewier texture that’s especially good for this recipe.

### Ingredients

* 1 block extra-firm tofu (previously frozen)
* ½ teaspoon turmeric
* 1 teaspoon garlic powder
* 1 teaspoon onion powder
* ½ teaspoon black pepper
* 1 tablespoon nutritional yeast (optional)
* ¼ teaspoon poultry seasoning (optional)
* 2–4 tablespoons water or unsalted vegetable broth

### Optional Vegetables

* Mushrooms
* Spinach
* Bell peppers
* Onions
* Tomatoes
* Green onions

### Directions

1. Remove the frozen tofu from the freezer and thaw it overnight in the refrigerator, or place the sealed package in cold water for about 1–2 hours until thawed.

2. Press the thawed tofu firmly between clean towels for 10–20 minutes to remove as much water as possible. This gives it a pleasantly chewy texture and helps it absorb flavors.

3. Crumble the tofu into bite-sized pieces with your hands or a fork.

4. Heat a nonstick skillet over medium heat. Add a few tablespoons of water or unsalted vegetable broth.

5. Add any vegetables you’re using and cook for 3–5 minutes, adding a splash of water as needed to prevent sticking.

6. Stir in the crumbled tofu, turmeric, garlic powder, onion powder, black pepper, nutritional yeast, and poultry seasoning.

7. Cook for 5–8 minutes, stirring occasionally, until the tofu is heated through and lightly browned in spots. Add a little more water if the pan becomes dry.

8. Taste and adjust the seasonings. Finish with a squeeze of fresh lemon juice for a brighter flavor, if desired.

### Serve With

* Roasted potatoes or baked sweet potato
* Unsalted black beans
* Fresh fruit
* Whole-grain toast
* Sliced avocado (optional)

For an “eggier” flavor, you can add just a tiny pinch of kala namak (Indian black salt). Because it’s high in sodium, a very small amount is all that’s needed.

Freezing before making a scramble is unnecessary, but actually an advantage—the tofu becomes firmer and chewier, giving the finished dish a heartier texture that many people prefer over fresh tofu.

**Ingredients**

* 2 tablespoons lemon juice
* 1 tablespoon nutritional yeast
* 1 teaspoon garlic powder
* 1 teaspoon onion powder
* ½ teaspoon poultry seasoning
* ½ teaspoon ground sage
* ½ teaspoon black pepper
* ¼ teaspoon turmeric (just for a light golden color)
* 1–2 tablespoons water to thin, if needed

Marinate the tofu for **at least 1 hour** (overnight is even better).

### Cook

* **Grill:** 5–6 minutes per side over medium heat.
* **Air fryer:** 375°F for 12–15 minutes, flipping halfway.

### Optional (if sodium isn’t a concern)

A teaspoon of low-sodium soy sauce or coconut aminos adds even more “chicken-like” umami. But if you’ve been avoiding sodium, I’d skip it.

### A trick that makes a big difference

After pressing the thawed tofu, **lightly score the surface** with shallow crisscross cuts (about ⅛ inch deep). The marinade gets into the tofu instead of just coating the outside, giving it much more flavor.

I think this version fits our preferences well because it’s:

* ✅ No added oil
* ✅ No added sugar
* ✅ No added salt
* ✅ High in protein
* ✅ Mild, savory flavor similar to grilled chicken