Wednesday, January 18, 2012

WIAW + Vegan Cheeze Sauce!

As I have previously mentioned, I have not been allowed to consume dairy because of my stomach problems. So... I have been forced to experiment and try dairy-free products. For example, I have switched to almond milk instead of skim milk, and I have also given up my whey protein powder for the time being. Now I get my protein soley from meat, eggs and bean sources.

I haven't had a lot of time to blog recently, so I will keep this WIAW short. To make it worth your time however, I have included a vegan cheeze sauce recipe at the end for your enjoyment!

I didn't have much time for breakfast this morning, so I cooked both a small patty of egg beaters and ground turkey in the microwave. I made a sandwich out of these, wheat toast and my vegan cheeze sauce (recipe below). Then for some healthy fats I ate some almonds. There were more but I got hungry when taking pictures...
Don't you just love our Santa placemats?
I have two study halls in the morning for my post-secondary classes. One of them is in the library, and since I know the librarian's daughter, I can usually get away with having a small snack like carrots, nuts or today's apple slices:

Golden Delcious are the best!

In my bento box today I had: TL: Plain popcorn, TR: Apple slices, BL: Salad with lettuce, chicken and peppers, BR: Unsalted pistachios.

Peanut butter and Popcakes.

I love peanut butter!

For Dinner I had leftover roast beef, strawberries and unsalted sunflower seeds.

Normally I would eat roast beef with ketchup, but I can't have tomatoes as well as dairy :(

Sugar-free chocolate cake.
Homemade cake batter ice cream made out of bananas!
With peanut butter.

Mixed with raspberries!

Here is my promised recipe, adapted from OhSheGlows.

Vegan Cheeze Sauce

Makes 2/3 cup without pumpkin puree

Calories: 180 for entire recipe w/o pumpkin, 255 w/ pumpkin

  • 1 tsp canola oil
  • 3/4 cup almond milk
  • 1 tbsp unbleached flour
  • 6 tbsp nutritonal yeast
  • 1/2 tsp dry mustard
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • 1/4 tsp salt
  • dash of pepper
  • 1 cup pumpkin puree (optional)

  1. Heat a pan over medium heat and coat with 1 tsp of canola to prevent sticking.
  2. In a bowl mix together the almond milk and unbleached flour. Add this mixture along with the nutritional yeast to the pan and combine.
  3. Reduce the heat before adding the mustard, garlic powder, onion powder, salt and pepper. Let the sauce thicken up for about 5 minutes. At this point you can add the pumpkin puree if you wish.

I made half the recipe with pumpkin and the other half without. The pumpkin version tastes really good over pasta like macaroni and cheese.

The regular version is good on toast or sandwiches.

This is surprising good and cheese-like even though it contains no dairy! It is also much lower in sodium than traditional cheeses and has a good amount of protein.


Do you have any dairy-free recipes like the one above that you would recommend?

What would you top with this vegan cheeze sauce? I used mine for mac & cheese, breakfast sandwiches and healthy chili, chips & cheese.


  1. You are the strongest person I know, i would NEVER be able to live without dairy! I hope your tummy gets better soon!
    I gotta say, your eats look amazing, especially your boxed lunch! Love the variety! :)

    1. Haha. Thanks, it really helps to have access to so many vegan blogs and dairy free recipes!

  2. Aw, hope your tummy feels better soon and that you find some amazing dairy free recipes! <333
    I love all your eats! Pop cakes and PB make an awesome combo! :D
    I nnneeeeddd to try making that cheeze sauce, it looks great!

  3. I am in love with smucker's PB!

  4. This cheez sauce does look amazing!!! Thanks for mentioning it!!! Happy belated WIAW!

    1. It is amazing :) I am so thankful to Angela over at Oh She Glows! This recipe was a life saver.

  5. This comment has been removed by the author.