Oil-Free High Protein Garlic Mashed Potatoes and Tofu plus Brown Gravy!!! #vegan #WFPBNO

I made up a truly delicious mashed potato recipe that has no processed oil. It's high in protein and fiber, plus YOU control the sodium.
I know there is a stigma regarding tofu. The worry is about estrogen and how it may affect breast and/or prostate cancer. The thing is, this is not mammalian estrogen. It's phytoestrogen (Plant Estrogen) which has a long term protective effect against those particular cancers. For women with a history of breast cancer there is a higher long term survival rate in those who eat minimally processed soybean products. The same is true for prostate cancer.
On the other hand, dairy products and meat from cows do contain mammalian estrogen and the estrogen molecule in eggs is identical to that of human. So don't fear the soybean. It won't hurt you and may protect you. It's the animal products we should worry about!

Here are 2 recipes that go perfectly together. I do the potatoes, my friend Chuck Underwood does the gravy.



Tofu-Garlic Mashed Potatoes Author: Allan Kalmus

Ingredients

• 6 medium or 3 large cloves garlic, peeled
• ½ cup low sodium veggie broth
• ¾ cup unsweetened plant milk of your choice
• ½ cup low-fat silken tofu
• 1½ lbs. potatoes, peeled and cut into 2-inch chunks
• 1 tsp. Onion powder
• 1 tsp. Garlic salt
• ¼ tsp. White pepper

Instructions

1. In small saucepan, combine garlic and broth and bring to a simmer over medium-high heat. Reduce heat to low, cover and simmer until garlic is very tender, 15 to 20 minutes.
2. Transfer broth to blender or food processor. Add tofu and process until mixture is smooth and creamy. Set aside, and cover to keep warm.
3. Meanwhile, in large saucepan, combine potatoes with enough cold water to cover. Add 1 tsp. salt and bring to a boil over medium-high heat. Reduce heat to medium, cover and cook until potatoes are tender, 10 to 15 minutes.
4. Reserving ½ cup of starchy potato cooking water, drain potatoes well.
5. In large bowl, mash potatoes; gently stir in warm tofu mixture and enough reserved potato water to make smooth puree. Season with remaining ½ tsp. Salt (or to taste), pepper and serve.

Tap this link to go to Chuck's page.
He's unbelievable!

Best Ever Fat Free Vegan Gravy

Course: Side Dish

Cuisine: American

Author: Chuck Underwood, published with permission www.brandnewvegan.com)

Ingredients

• 
  
• ¼ cup Whole Wheat Flour
• 2 Tbs Nutritional Yeast
• 1 tsp Onion Powder
• ½ tsp Garlic Powder
• ⅛ tsp Black Pepper
• 2 cups Vegetable Broth low sodium
• 2 Tbs Soy Sauce low sodium
• ½ tsp Yellow Mustard
• ½ tsp Kitchen Bouquet optional

Instructions

1. Toast dry ingredients over low heat until aromatic
2. Slowly add veggie broth, whisking to remove any clumps
3. Add soy sauce, mustard, and kitchen bouquet and stir to combine
4. Simmer 

Put them together for the healthiest mashed potatoes and gravy you'll ever have!!!
Enjoy.

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