Creamy, rich Alfredo sauce made only from plant-based ingredients! Tofu, cauliflower, and nutritional yeast combine for the ultimate easy, cheesy vegan Alfredo experience. Gluten-free, nut-free, high in protein, and low in fat! You’ll satisfy all your pasta cravings with this irresistible sauce.
Did you know that April is National Soy Foods Month!?
I am super excited because I regularly eat soy and some of my favorite foods just happen to be soy based. Tempeh, tofu, edamame, miso, TVP! I love it all.
I am especially fond of tofu, of course! (House Foods brand of course 😉 ) You all see me cooking and baking with it all the time. The thing is soy gets a bad rap! An unnecessarily bad rap, in my opinion.
One day a new article comes out debating the health benefits of soy. Some say it’s dangerous, others say it causes cancer. Then the next day, you’ll read something calling it a superfood and the must have protein source in your diet!
It’s hard to discern fact from fiction when there is so much contradicting information out there, ya know? Well, I’m here to dispel some of those soy myths. Time for some SOY TRUTHS!
Soy DOES NOT cause cancer.
The misconception that soy leads to breast cancer is false. It came about because soy contains two chemicals that are similar to estrogen. That information raised red flags when people thought that soy might cause tumor growth as estrogen can. Luckily, the American Cancer Society did an intensive study about women’s eating of soy and breast cancer tumor formation and found NO CONNECTION to soy whatsoever. In fact, there HAVE been studies in Asia that show a reduced risk for those who eat soy regularly when compared to those who don’t.
That soy allergy you think you have? Probably all in your head.
If you’re blaming soy on hindered weight loss attempts, headaches, or fatigue, dietitians have repeatedly stated that these symptoms have nothing to do with soy foods. The American College of Allergy, Asthma, and Immunology report that less than .5% of the American population is actually allergic to soy.
Soy DOES NOT mess up your hormones.
Soy hardly affects our hormones. Research done at Harvard stated that the only way soy can really affect hormones is if you take medication for hypothyroidism. In that case, soy can affect your absorption of the drugs. Otherwise, no need for concern! You’re safe from man-boobs, men!
Soy is an amazing source of plant-based protein.
Soy is one of the only vegetarian protein sources that is considered complete. It contains all the essential amino acids your body needs and ounce for ounce has the same amount of protein as red meat. Eating soy protein instead of animal protein can reduce cholesterol too!
Just like with any food, when eating soy keep in mind that some forms are better than others and that it should be eaten in moderation. Any food can be “bad” for you or “harmful” if eaten to excess. Be smart, be safe, but don’t shun soy! 🙂
And to further prove my love for all things soy, I am partnering with my go-to tofu brand, House Foods, to bring you one of my FAVORITE soy-based recipes. 3 Ingredient Low-Fat Vegan Alfredo Sauce.
Quite possibly the easiest recipe you’ll ever make! And it also tastes too good to be true! You’d never guess there are only 3 simple, plant-based ingredients based on its incredible creaminess and taste.
If you don’t believe me, give a try for yourself!
3 Ingredient Vegan Alfredo Sauce
- Prep Time: 2 mins
- Cook Time: 5 mins
- Total Time: 7 mins
- Yield: 2 servings 1x
- Category: main meals
- 1 cup well-steamed cauliflower
- 6oz of House Foods soft tofu
- 2 tbsp nutritional yeast
- salt and pepper, to taste
- Optional: 1/2 tsp garlic powder, 1/2 tsp onion powder, 1 tsp dried basil
- Place all ingredients in a food processor and blend on high until completely smooth. Toss with your favorite pasta or noodles!
Boil up some of your favorite pasta and toss it with this incredible sauce, ASAP. You won’t regret it and your body will thank you for giving it such a nutrient dense, tasty meal.
Gluten-free, nut-free, low in fat, and high in protein…does a sauce really get any better? I don’t think so. It’s the Alfredo sauce you can feel good about eating for so many reasons.
Believe it or not, I am not a huge Alfredo fan. Waaaaay too rich for me and sort of flavorless based on the kinds I’ve tried over the years. But this sauce is the best of both worlds! Light and healthy, yet still creamy and delicious tasting. Gotta love when you can make a tastier version of a classic dish.
Before I go, a few quick announcements…
- Last week I released my FIRST EVER recipe Ebook! Check it out here: The Best No Sugar Added Snack Bar Recipes! And when you subscribe to the blog, you get a 50% discount code on it!
- The WINNER of my ABBA Paleo Bar giveaway has been announced! Check to see if it’s you!
What myths have you heard about soy?
What’s your favorite way to incorporate soy into your diet?
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