Chef Nick's SIMPLE Low-Fat Tofu Vegan Mayonnaise and Fabulous Pesto Spread

This Tofu Mayonnaise is a great addition to any sandwich or vegetable salad. And read below about the health benefits of Tofu, including that it reduces breast cancer risk!***

Ingredients:

• 1 block (14-16 oz) firm silken tofu (soft also works, but firm will be thicker)

• Freshly squeezed juice of 1 Lemon or Lime

• 1 tablespoon of your favorite mustard

• 1/2 teaspoon garlic powder

• 1/2 teaspoon onion powder

• 1/2 teaspoon ground black pepper

• Optional - to your taste add a Tsp of honey or maple syrup

Instructions:

1. Put all ingredients into a bowl and mix well. A whisk works well to help it be smooth and creamy without lumps.

2. Allow to chill for a few hours prior to use. This is an important step - it helps the flavors blend and build on each other.

3. For delicious herb variations see Chef Nick's recipes in Healthy Eating Adventure: The Science, Success Stories, and Recipes for a Plant Based Life Style

Tofu Mayonaise - delicious on any sandwich or in creating a veggie/fruit salad!

It adds extra flavor to this chickpea burger with tomato (fresh from the garden) & and lettuce on whole grain bread.

Variations: Add generous amounts of fresh green herbs, such as tarragon, chives, oregano, rosemary, dill or pesto.

Tofu Mayonaise becomes delicious PESTO

Ingredients

• 1/2 cup pine nuts or your favorite tree nut (walnut, almond, hazelnut, pecan)

• 1 1/2 cup Tofu Mayonaise

• 2 cloves fresh garlic chopped

• 1 cup packed fresh basil leaves

• 2 tablespoons nutritional yeast

• 1/4 teaspoon ground black pepper

Instructions

Put all the ingredients into a blender and blend on high for a minute or two. If needed add a bit of water to facilitate blending.

The pesto is delicious on your favorite pasta (in this picture, chickpea elbows) or as a spread on appetizers! (See Chef Nick's "Open Faced Sandwich" ideas in the book)

The Health Benefits of Tofu

Research, including The World Cancer Research Fund, shows that phytoestrogens in soy actually lower breast cancer risk. Human (and animal) estrogens interact more with the alpha receptors which stimulate growth, while phytoestrogens from plants interact with the beta receptors with a tumor-suppressive effect. Soy (as in tofu and soy milk) also decreases the risk of recurrence of breast cancer. Happily, the soy actually decreases menopausal hot flashes! Read more info on Physicians Committee for Responsible Medicine (PCRM)

Soy and legumes in general are known to help lower blood pressure and cholesterol, thus reducing cardiovascular disease.

For more information and recipes enjoy these books:

Nick's great recipes and the science. Preventing and treating breast cancer!