Podcast #40: Vegan White Sauce, Fruit Paste & Stocking The Vegan Refrigerator

June 25, 2018

For those of you who are new to eating vegan, shopping for food can be daunting. Today we take a look at what staples go into a vegan refrigerator, and we prepare a very versatile, rich, savory, creamy vegan white sauce. It is the perfect replacement for a traditional cream-based sauce and has many uses.

Filling your refrigerator with healthy, whole plant-based food makes cooking delicious vegan dishes a pleasure and not a chore. And planning ahead not only saves time and money, but it also allows a lot of flexibility and variation in your weekly meals.

In This Podcast We Learn:

  1. How To Maximize Flavors with Cooking Methods
  2. The Benefits of Batch Cooking
  3. Which Foods Belong In The Refrigerator – Which Don't
  4. How To Make a Fruit Paste As a Healthy Alternative to Refined Sugar
  5. Must-Have Vegan Condiments
  6. How To Prepare a Creamy Vegan White Sauce

You can find the creamy vegan white sauce recipe below and the vegan fruit paste.

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Learn more about stocking a vegan kitchen in Podcast #36: Vegan Cooking: Essential Ingredients For The Vegan Pantry.

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Vegan White Sauce Recipe

Vegan White Sauce
Prep time
Total time
A rich, savory, creamy vegan white sauce to replace the traditional béchamel. You can store this in the refrigerator for 3-5 days or in the freezer up to 3 months.
Serves: 2 cups
  • 2 cups cashews, soaked 3-4 hours and strained
  • ½ cup of vegetable broth for sautéing
  • 1¼ cups vegetable broth for sauce
  • 1 small onion, chopped
  • 2-3 cloves garlic, chopped
  • ½ cup dry white wine
  • 2½ tablespoons of nutritional yeast
  • pinch of nutmeg (1/8 teaspoon)
  • 1 teaspoon salt
  • Fresh Ground Black Pepper
Prepare Cashews
  1. Soak 2 cups of cashews in 5 cups of warm water for 3 to 4 hours to soften. Strain.
  1. Heat ½ cup of vegetable broth over medium heat. Add the chopped onion and saute until soft and translucent adding more vegetable stock if sticking.
  2. Add the chopped garlic and cook for another 2 minutes.
  3. Transfer the cooked onions and garlic into a food processor or blender. Add the cashews, vegetable broth, white wine, nutritional yeast, nutmeg, pepper and salt.
  4. Blend on high speed until smooth, adding more liquid if you want a thinner consistency.

Vegan Fruit Paste

Vegan Fruit Paste
Fruit Paste is a healthy alternative to refined sugar. Fruit paste can be added to marinades and salad dressings as your sweet component. You can also add them to stir-fry or your morning oatmeal.
Serves: ½ cup
  • ½ cup dried, pitted fruit like dates, dried mangos, dried apricots or figs
  • 1 cup of water
  1. Let the dried fruit soak in 1 cup of water in the refrigerator for at least 2 hours.
  2. Add the mixture to a blender and blend until smooth adding more water if needed.



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