Low Fat Velvety Vegan Bliss Cheese Sauce (No Dairy, No Nuts, No Oil)

The best substitution for white potatoes is sweet potatoes. If you add a pinch more salt, it will counter the sweetness. Other white potato substitutions include cauliflower, rutabaga, and turnips. The flavor profile will be slightly more fragrant but the texture will work.  

The best substitution for carrots is parsnips, a root vegetable belonging to the carrot family. They have tapered roots shaped like a carrot but they are white. Parsnips have a delicate, sweet, and slightly nutty flavor.

Storing

Store leftovers in airtight containers. Reheat leftovers in a microwave using 20-second intervals to ensure over-boiling and a gentle reheat of the sauce. Adjust seasonings accordingly.

Nutrition 411

Potatoes contain a good amount of carbs and fiber, as well as vitamin C, vitamin B6, potassium, and manganese. Their nutrients can vary depending on the type of potato and cooking method. Potatoes contain antioxidants, which may reduce the risk of chronic disease. Potatoes contain resistant starch, which may improve blood sugar control, digestive health, nutrient absorption, and satiety. Studies show that potatoes can increase satiety and decrease hunger, thanks to their fiber content and high density. (Trusted source.)

Carrots contain many nutrients, including beta-carotene and antioxidants, that may support your overall health as part of a nutrient-rich diet. They have been linked to lower cholesterol levels and improved eye health. What’s more, their carotene antioxidants have been linked to a reduced risk of cancer. The carbs consist of starch and sugars, such as sucrose and glucose. They are also a relatively good source of fiber, with one medium-sized carrot (61 g) providing (trusted source). Carrots often rank low on the glycemic index (GI), which is a measure of how quickly foods raise blood sugar after a meal. Their GI ranges from 30 to 85, while the glycemic load ranges from 2.0 to 4.25. It’s the lowest for raw carrots, and higher for cooked ones. Eating low glycemic foods is linked to (trusted source) numerous health benefits and is considered particularly beneficial for people with diabetes. (Trusted source).

Nutritional Yeast sometimes referred to as “nooch”) is a species of yeast known as Saccharomyces cerevisiae, which is the same type of yeast that’s used to bake bread and brew beer (Trusted Source). However, nutritional yeast is an inactivated version, which means that, if you tried to use it to make bread or beer, it wouldn’t work well and would likely be too bitter to enjoy. It comes in both fortified and unfortified varieties. Fortified nutritional yeast is a vegan-friendly source of protein, B vitamins, and trace minerals that support optimal health. It is a very rich source of vitamin B12 — an essential nutrient that you should try to get enough of, especially if you follow a vegan diet and contains the carbs alpha mannan and beta glucan, which studies suggest may boost immunity. Nutritional yeast is shelf-stable for up to 2 years when stored properly. You can add it to many foods for a nutty, cheesy, or savory flavor, as well as extra vitamin and mineral content. (Trusted source.)

Low Fat Velvety Vegan Bliss Cheese Sauce (No Dairy, No Nuts, No Oil)

Donna Spencer

Delicious nut-free vegan cheese sauce made with potatoes, carrots, and onion. It’s smooth, creamy, low-fat, and healthy! Pour over veggies, use to make some incredible guilt-free nachos, breakfast burritos, or potato skins.

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Prep Time 30 minutes mins

Cook Time 30 minutes mins

Course Breakfast

Cuisine American, Mexican

Servings 8 servings

Calories 63 kcal

Equipment

• Medium sauce pan
• High speed Blender

Ingredients

  

1x2x3x

• 2 cups potatoes diced 280g
• 1 cup carrots diced 120g
• ½ cup onions diced 60g
• 2-3 cups water or vegetable stock, reserve 1/2 cup enough to cover vegetables plus 1/2 inch (the amount of water will be dependent upon the stock pot size)
• ½ cup nutritional yeast
• 1 tablespoon lemon juice or apple cider vinegar
• 1 tsp onion granules
• 1 tsp sriracha or any other hot sauce optional, add more if you like it hot
• ½ tsp garlic granules
• ½ tsp ground mustard seed
• ¼ tsp ground turmeric
• ¼ tsp smoked paprika
• Salt and pepper to taste

Instructions

 

• Place potatoes, carrots, and onion in a medium saucepan. Cover vegetables with water (or vegetable stick) plus 1/2 inch. Bring to a boil and cook until soft – usually 15-20 minutes. Once they’re fork tender drain but reserve the poaching liquid.
• While vegetables are cooking, add the nutritional yeast and dry spices to your blender. Place measured vinegar in small bowl and set aside.
• Once the vegetables are fork tender, drain reserving ½ cup of poaching liquid. Allow to slightly cool and add to your blender. Add the vinegar and 1/4 cup poaching liquid.

  You may need to work in batches. Blend until all the cooked vegetables are smooth and creamy resembling melted Velveeta or nacho cheese.
• If it’s too thick you can add additional reserved poaching liquid or warm water (1 tablespoon at a time) while you’re blending. Before transferring to a bowl, place a cloth to cover the top of the blender lid to avoid burning from potentially hot steam of built up pressure when top is loosened.
• If using immediately you shouldn’t have to reheat on the stove as the veggies will still be hot.

Nutrition

Calories: 63kcal

Keyword black beans, cheeze sauce, potato, tofu