13 Plant-Based Sauce Recipe Ideas

Are sauces holding you back in life?  Or a lack of sauces that is, holding you back from eating more fruits, veggies, whole-grains and legumes?

Today, I share with you 13 plant-based sauce ideas that will have you making (or buying) yummy sauces in no time so you can get more healthy, plant-based foods in your belly!

1.  Pasta or pizza sauce.  Buy it or, make it on your own.  

2.  Salsa.  Use as a sauce for rice and bean dish, Mexican meals or as a sauce for tortilla pizzas.

3. "Alfredo" sauce.  Here is a great low-fat raw "alfredo" sauce made from a zucchini and pine nut base (start at minute 3:42 to skip directly to the sauce recipe).  All you need to make this sauce is a blender and it's excellent on zucchini or pasta noodles.  

4.  Cashew cheese sauce.  Use a basic version of this sauce as a base recipe and store in the fridge for 3-5 days.  Then, you can add different ingredients such as roasted red pepper, nutritional yeast or jalapeño pepper to turn this base sauce into a more complex meal.

5.  Tofu-based sauces.  Tofu takes on the flavor of whatever you mix it with or marinate it in.  Silken tofu is the type of tofu that is ideal for sauces.  Use it to make traditional white sauces or dressing such as caesar or ranch.  

6.  Hummus sauce.  Make your own hummus (or buy it!) then simply thin it by blending it with a complementary liquid.  Liquids include water, veggies juice or plant milk.  Add this hummus sauce to pastas or toss with a salad as a salad dressing.

7.  Lemon-tahini based sauce.  Lemon and tahini go excellent together and can be used as a salad dressing or a sauce to top baked potatoes or pasta.  Check out one of my favorite recipes here by Cathy Fisher. 

8.  Avocado-based sauce.  Use avocado as the base of a thick, creamy and more fatty tasting sauce.  

9.  BBQ sauce.   Try Cathy Fisher's BBQ sauce here as a sauce for corn on the cob, baked tofu or cauliflower wings.

10.  Creamy mushroom gravy.  I love this gravy by Cathy Fisher but you can make any gravy.  It's amazing on mashed potatoes, tempeh or green beans.    

11.  Honey Mustard Sauce. This is so simple to make.  Just combine stone ground dijon mustard with honey (about 50/50 ratio) and that's it!  I enjoy this on potato salad and it makes eat leafy greens so easy! 

12.  Sweet n Sour sauce.  Use for rice and veggie or Asian style dishes or as a dip for salad rolls.

13.  Peanut sauce.  Same as sweet n sour sauce, use for rice and veggie or Asian style dishes or as a dip for salad rolls.

Take Control Now

Which of these sauces are you most excited to try?  Or, do you have another sauce recipe not mentioned above to share?

Anser by clicking 'comment' below.

Why I recommend a plant-based diet

A recent client asked me "Trisha, why do you prescribe a plant-based diet?  Of all the diets that exist, why this one?"

The answer is this… a whole foods, plant-based (WFPB) diet is the healthiest diet thats ever been scientifically studied (1).  It's the diet that can help you achieve optimal health and permanent weight-loss over the long-term.  Yeah for getting healthier and leaner every year without restricting how much you eat!

If the totality of research on a different diet was found to reverse severe heart disease, prevent cancer and help eliminate type II diabetes medications, then I would prescribe that diet!

No other diet has come close to getting the same results over the long-term.  

For example, Dr. Dean Ornish has reversed severe heart disease using diet and lifestyle alone in a 5 year study, while the control group that followed their doctor's advice showed heart disease progression (2).

Dr. Caldwell Esselstyn Jr. has also reversed severe heart disease in a 12 year study using a plant-based diet and cholesterol lowering medication in some patients (3). 

Dr. Neal Barnard has done extensive research on a plant-based diet and type II diabetes showing in some cases, that type II diabetes can be reversed, meaning no more medication! (4).

In addition, the World Cancer Research Fund recommends a plant-based diet for the prevention of cancer (5).

All of these amazing results can be achieved without calorie counting, portion restriction or pushing the plate away making it manageable over the long-term.  A WFPB diet is not a crash, fad diet that you have no other choice but to stop after one month.  

If you'd like to learn more about the science behind a plant-based diet here are a few options...

1. Watch Dr. Michael Greger's amazing video presentation called 'Uprooting the Leading Causes of Death'
2. Receive my FREE resource guide with the best books and movies on the science of plant-based nutrition when you sign-up for my weekly email updates
3. Read or browse my Master's thesis 'A review of plant-based nutrition interventions on heart disease, obesity and diabetes: suggestions for an educational curriculum.

Take Control Now Question

Why do you eat a plant-based diet? Or, have a question about the science behind a plant-based diet?

Answer by clicking 'comment' below.

References

1. Campbell, TC. Whole: Rethinking the Science of Nutrition. Ben Bella, Texas. 2013.
2. Ornish et al. Intensive lifestyle changes for reversal of coronary heart disease. JAMA. 1998 Dec 16; 280 (23): 2001-7.
3. Esselstyn, CB. Updating a 12-year experience with arrest and reversal therapy for coronary heart disease (an overdue requiem for palliative cardiology). Am J Cardiol. 1999 Aug 1;84(3):339-41, A8. 
4. Mishra, S., Xu, J., Agarwal, U., Gonzales, J., Levin, S. & Barnard, N.D. 2013b, "A multicenter randomized controlled trial of a plant-based nutrition program to reduce body weight and cardiovascular risk in the corporate setting: the GEICO study", European Journal of Clinical Nutrition, vol. 67, no. 7, pp. 718-724.
5. The World Cancer Research Fund International.  Cancer Prevention Recommendations. Accessed online 2015 at http://www.wcrf.org/int/research-we-fund/our-cancer-prevention-recommendations

3 Steps to Overcoming Obstacles that Stop You From Eating Better

Have you started to change your diet toward a more plant-centered diet but still aren't progressing at the rate you'd prefer?

Are there obstacles or barriers holding you back from making the changes you need to make?  Maybe you aren't even sure what barriers you're up against, but you know you need to make a change because what you're doing just isn't working.

Today I'm going to help you identify and overcome the barriers holding you back to eating an optimal, plant-based diet and achieving permanent weight-loss.

Here's what you need to do...

1.  Identify the problematic behavior.  

How do you do that?  Re-cap on a troublesome eating day.  What happened during that day?  What were you doing when you ate poorly?  Where were you?  How were you feeling?  

Were you hungover?  Were you out to eat?  In a gas-station?  Was it after a frustrating day at work?  Was it in the conference room?  Were you starving?  

Write down your answers.  Seriously.  

2.  Identify possible solutions for behavior change.

What can you do differently to avoid making the same problematic decisions again or reduce the likelihood of them happening repeatedly?

Not drink or drink less when you're out?  Reduce going out to eat or choose plant-based options when you do go out?  Avoid paying inside the gas station so you won't buy a candy bar or call a friend to avoid buying chocolate?  Pack baked sweet potatoes to work or a healthy 'treat' to avoid the cookies in the conference room?  

Write down 3 possible solutions for each obstacle.  Seriously! 

3.  Implement solutions and form new habits.

This may be the hardest step of them all.  It takes time, practice, patience and forgiveness.  Get serious about this step though and you will succeed.  

At the same time, allow yourself to not be perfect and when that happens, don't give up and completely throw your hard work away.  Changing habits is a process, but the longer you stick to them, the easier they become.

Set a goal to stick to your new habits for 90 days and you'll be well on your way to sticking to a healthy behavior change for the long-term!

At first, new habits take more time and attention because it's new behavior.  But after you stick with it for an extend period of time (go for 90 days!) the once new behavior will feel like second nature -- just like brushing your teeth.

If you need help in any or all of this process, contact me for a personal session.  I'll review your current routine and we'll create an implementation plan for you to build new habits, 

Take Control Now Question

What is your #1 obstacle to eating a more plant-based diet?  Tell me 2 strategies you can think of to help you overcome that obstacle.

Answer by clicking 'comment' below.  

How to Make Mexican + Italian Polenta Pie Bites

Two things are important in a plant-based kitchen...

1. Having a quick go-to meal/recipe you can make from everyday ingredients and
2. Having a yummy appetizer when entertaining guests (that's quick and easy!)

Today's recipe satisfies both of those plant-based kitchen requirements and it is… Polenta Pie Bites and they're awesome for 3 reasons.

1. This recipe is well received by everyone.  Meat-lovers, traditional American eaters and vegans all love this recipe.  I've made it for family holiday gatherings and its always been a hit.  I've also made these for myself (and eaten the whole tray which is absolutely okay!) and I've made these as an app to munch on while cooking dinner with friends.
2. You can make this recipe on the fly by using common ingredients you already have in your house (see recipe and bonus tips below).  Additionally, it's easy to switch up the ingredients and continually make new and exciting kinds.
3. Kids also enjoy preparing this dish because they get to decorate each mini polenta pie so get your kiddos involved in this one too!

Here's how to make it...

You can really mix and match any combination of ingredients for these but here are 2 of my favorite kinds.

Mexican Polenta Pie Bites

Ingredients:

• 1 tube pre-made polenta (I prefer plain for this recipe) evenly sliced
• 1/2 jar medium or mild salsa
• 1/2 small yellow, orange or green bell pepper julienned (or a few from all colors)
• 1/4 onion finely chopped
• 2 TB fresh cilantro finely chopped for garnish

* Note: for the peppers, cut the pepper in half (not length-wise) and then julienne the peppers.  This way they'll be the perfect size for the polenta and not too long.

Instructions:

* Instructions are also available in the video above.

1. Turn the oven on to a low broil.
2. Finely chop the onion and julienne the peppers.  
3. Remove polenta from the wrapper and slice into even pieces (about 1/4 in. to 3/8 in. thick.  This will yield about 15 slices).  
4. Place polenta on a baking sheet (no need to spray with oil first.  They hardly stick.  Save yourself 100s of unnecessary fat calories!).
5. Dollop a small spoon of salsa onto each polenta slice and flatten and even out.
6. Sprinkle a a few pieces of onion onto each polenta slice.
7. Add 3 pieces of julienned pepper on-top of each slice.
8. Place in the oven for 20 minutes or until edges are golden and peppers begin to slightly brown.
9. Remove polenta from oven.
10. Using a spatula, remove from the tray and on to a serving dish.
11. Sprinkle each polenta with the cilantro garnish.
12. Serve and enjoy :)

Bonus Tips:

• For the peppers, cut the pepper in half (not length-wise) and then julienne the peppers.  This way they'll be the perfect size for the polenta and not too long.
• When placing polenta onto the baking sheet, place thicker slices closest to the rim of the sheet and thinner slices on the inside.  The rim holds more heat and placing the slices this way will ensure they cook evenly.  
• Other ingredients to use include corn, beans, jalapeño pepper and thin and small avocado slices as garnish.
• Don't cook delicate herbs such as fresh cilantro, parsley and basil in the oven with the polenta.  They'll darken, possible burn and lose their vibrant color.  Instead, sprinkle them on fresh right before serving. 

Italian Polenta Pie Bites

Ingredients:

• 1 tube pre-made polenta (can be sun-dreid tomato flavor, basil flavor or plain)
• 1/4-1/2 jar spaghetti sauce (oil-free and preferably sugar-free)
• 1/4 chopped onion
• 10-15 cherry or grape tomatoes sliced in half
• 2 garlic cloves minced
• 2 TB fresh basil (or parsley) finely chopped for garnish

Bonus Tips:

• Other ingredients to use include olives, dried italian herbs, sliced mushroom, capers, oregano and freshly chopped basil as a garnish. 
• Don't cook delicate herbs such as fresh cilantro, parsley and basil in the oven with the polenta.  They'll darken, possible burn and lose their vibrant color.  Instead, sprinkle them on fresh right before serving. 
• When placing polenta onto the baking sheet, place thicker slices closest to the rim of the sheet and thinner slices on the inside.  The rim holds more heat and placing the slices this way will ensure they cook evenly.  

Take Control Now Question

What toppings would you add to your own Polenta Pie Bites?

Answer by clicking 'comments' below.

Vegan Veggie Soba Noodle Salad Recipe

Last week I shared with you '7 kitchen 'prep' tips to help you eat healthier' and today, I'm showing you a yummy, yet simple recipe to help you implement some of those tips.

Before I show you the recipe, I want to thank Rouxbe Cooking School for their inspiration for this dish.  I'm currently a student of their Professional Plant-Based Cooking School and this is my spin on their 'Soba Noodle Salad.'

Vegan Veggie Soba Noodle Salad

Ingredients for soba pasta salad:

• 1 package soba noodles cooked and cooled
• 1/2 C green onions chopped
• 1  1/4 C grape tomatoes chopped
• 1 cucumber julienned
• 3 carrots julienned
• 1 small yellow bell pepper julienned
• 2 TB chopped mint
• 3 TB chopped basil (or thai basil)
• 3 TB chopped cilantro
• Sesame seeds to garnish 
• optional: 1 can butter beans rinsed

Ingredients for Asian Vinaigrette:

• 2 TB Bragg's liquid amino acids or soy sauce
• 3 TB rice vinegar
• 4 TB honey
• 2 large garlic cloves minced
• 1/2 red chile pepper minced (ribs and seeds removed)
• 1/4-1/2 tsp red chili flakes

Directions

1.  Cook and cool the soba noodles.  To cook the noodles, make sure you follow the package directions!  Soba noodles cook very fast!  

Generally, you'll bring a pot of water to a rapid boil, add the soba noodles and stir frequently to ensure they don't stick.  Cook for 4-5 minutes (that's it!).  Remove the pasta, strain and rinse with cold water and add the the fridge (covered) until chilled (watch how in the video above).

* While waiting for the pasta to boil, you can get out the rest of your ingredients and cooking utensils.

2.  Prepare ingredients.  While the pasta is cooling in the fridge, prepare your miss en place (that is, all of your ingredients to ensure you're prepared to cook).  Prep the veggies for the pasta (ingredients above).  

Once all of your pasta ingredients are prepped, add everything to the soba noodles and toss until ingredients are evenly distributed.

3.  Prepare vinaigrette dressing by combing all ingredients and whisking until ingredients are evenly mixed.

4. Pour dressing on noodles and toss until evenly mixed.

5. Serve and garnish with sesame seeds.

Bonus Tips

• Be sure to read the ingredients, fiber and especially sodium levels of the soba noodle package.  Some brands have astronomical amounts of added sodium while others don't add any.  Go with the lowest sodium and highest fiber choice when possible.
• To make this dish more filling, I enjoy adding 1 can of butter beans.  It's delicious!
• Double the recipe to have left-overs throughout the week.
• Double the dressing recipe and use as a dip for summer rolls or lettuce wraps.

Take Control Now Question

What else could you do with this dressing?  Would you prepare or eat this dish?  

Answer by clicking 'comment' below.