High-Protein White Sauce

Ingredients

300 g firm tofu ½ cup raw cashews, soaked 4+ hours (or boiled 15 minutes) 1 cup unsweetened soy milk 2 cloves garlic 2 tbsp nutritional yeast (optional) 1 tbsp lemon juice ½ tsp salt ¼ tsp black pepper Pinch nutmeg 1 tsp olive oil

Method Drain the cashews. Blend cashews, tofu, soy milk, garlic, nutritional yeast, lemon juice, salt, pepper, and nutmeg until completely silky smooth. Pour into a saucepan. Simmer on low for 5–7 minutes, stirring often. Add extra soy milk if it becomes too thick.

Protein Estimate 300 g tofu: ~30–36 g ½ cup cashews: ~7–8 g 1 cup soy milk: ~7–8 g Total: ~44–52 g protein per batch

For an Alfredo-Style Flavor Add: 1 tsp onion powder Extra black pepper 1 tbsp nutritional yeast A squeeze of lemon

Meal Prep Tip Use this sauce with: Whole wheat pasta or chickpea pasta Roasted broccoli Mushrooms Green peas Spinach

This creates a balanced meal with high protein, high fiber, and healthy fats while staying completely vegetarian.