Month: July 2026

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

**Ingredients**

* 1 block extra-firm tofu (frozen, thawed, and pressed)
* 1 tablespoon lemon juice
* 1 tablespoon balsamic vinegar
* 1–2 teaspoons smoked paprika
* 1 teaspoon garlic powder
* 1 teaspoon onion powder
* ½ teaspoon black pepper
* 1 tablespoon nutritional yeast (optional)
* 1–2 tablespoons water, if needed to thin the marinade

**Directions**

1. Press the thawed tofu well.
2. Marinate the slices for 30 minutes to several hours.
3. Grill over medium heat for about **5–6 minutes per side**, until grill marks appear and the edges begin to brown.

### If using your air fryer, my top recommendation would be:

* Preheat to **375°F**.
* Cook **12–15 minutes**, flipping halfway.
* For extra crispness, cook another 2–3 minutes.

### Serve with

* 🥦 Steamed broccoli or asparagus
* 🍠 Baked sweet potato
* 🫘 Unsalted black beans or lentils
* 🥗 A large salad with balsamic vinegar or lemon juice

### Extra flavor without salt

Sprinkle the finished tofu with:

* Smoked paprika
* Fresh cracked pepper
* Nutritional yeast
* A squeeze of fresh lemon

This smoky tofu pairs especially well with **unsalted black beans** and a baked sweet potato. It makes a filling, high-protein meal that’s consistent with low-sodium eating goals.

Ingredients

* 2 & 3/4 cups orange sweet potato chunks (peeled, chopped, boiled, and frozen solid)
* 3/4 cup Medjool dates, pitted (soak in hot water for 10 minutes if very firm)
* 1/2 cup pure peanut butter powder (SOS-free)
* 1/2 cup to 1 cup cold unsweetened plant milk (add slowly as needed)
* 1 tsp vanilla extract

Instructions

   1. Prep & Boil: Peel your orange sweet potatoes and chop them into small, even 1-inch cubes. Bring a pot of water to a boil, add the cubes, and cook for 10 to 12 minutes until fork-tender. Drain well.
   2. Freeze Chunks: Spread the cooked potato cubes in a single layer on a parchment-lined baking sheet. Freeze for at least 4 hours until frozen completely solid.
   3. Blend Instant Soft Serve: Place the rock-solid frozen sweet potato chunks, pitted dates, peanut powder, vanilla, and an initial 1/2 cup of plant milk into your high-speed blender or food processor.
   4. Process: Blend on high, using the blender tamper stick to continuously push the ingredients down into the blades. If using a food processor, stop and scrape down the sides frequently.
   5. Adjust Liquid: If the blades spin in place, add more plant milk 1 tablespoon at a time just until a thick, frosty, soft-serve consistency forms. Do not add too much liquid, or it will turn into a smoothie. Serve immediately!

Pro-Tips for Blender Success

* Use a Tamper: A high-speed blender tamper is essential here to keep the frozen chunks moving without needing to add excess liquid.
* Keep It Thick: Because orange sweet potatoes release more moisture as they thaw, work quickly so the friction of the blender blades doesn’t melt your ice cream.

Compare this recipe to Chocolate Peanut Butter Sweet Potato Nice Cream recipe.