Fat Free and Low Fat Vegan Cheese Sauce/ no oil

[@CharGC123]

The bell pepper sauce is so awesome! Tip... if you have a high speed blender and are lazy like me... add 4 cups of HOT water to your ingredients in the blender and let it run a few minutes until the oats and cornstarch start to thicken, (you can actually hear when this happens because the motor lowers it's pitch). I actually think it is much smoother and creamier this way, and voila, no additional pan to burn or clean... perfect "cheeze"!

[@kittygrowl839]

Just made the white sauce and put it on a piece of naan topped with sliced tomatoes and seasonings and a bit of vegan Parmesan…WOWWWW. Bomb and much lower in fat than normal white pizza. Thank you Kiki ❤️

[@lauraslavney2864]

We made the fat free nacho cheese sauce and stirred in Rotel tomatoes….omg it was delicious! Baked our own chips too.

[@rosinelhowell]

Ok, I was skeptical, but oh mine, oh mine!! This is the FIRST fat-free nacho cheese that actually tastes GOOD! From now on, this is the ONLY one I'll be making. You guys need to try it!! Thank you, Kiki!!

[@TheUgliestKitchen]

I made the fat free cheese sauce, added a couple teaspoons of pickled jalapeno brine. I am honestly shocked at how good it is! Like, it's made from oatmeal and it tastes like the nacho cheese sauce you get at the movies!

[@nevaehcomeplaywithmealex3529]

Omg today I made the cheese sauce it was so easy and so yummy I season my a little more I put it on a bake potato with broccoli and add some mild jalapeños OMG did I ever so enjoy it I can’t wait to have it with nachos jalapeños and guacamole

[@carlamhaight]

That sounds so good. I used to have Wendy's baked potatoes with chilli and cheese. I make a great meatless chili. Will make that and put on baked potato with faux cheese sauce on top and with a side of steamed broccoli or spinach! Yum 😋😊

[@biusschmidt]

Umm okay I’m totally trying BOTH of this tomorrow!!! Thanks a lot, I love it!!💕😍😍

[@suzannetalbert8799]

Our family LOVES it!!! My husband could not get over that it was incredibly low fat to fat free. It’s a game changer for getting the family on board 👍🏼

[@alamodedesign]

I just made the nacho cheese sauce it it was REALLY good. I was skeptical so I cut the recipe in half, just in case I had to toss it. 😆. But nope. It’s a keeper. I literally could eat it by itself. I served it over my potatoes and veggies. Mmm. Mmmm good 😋

[@jenniferselman8779]

Down 30 pounds and so grateful for these videos xoxo!

[@traceyzvirblis4909]

Hahaha Nacho turning the tv on! Clever 🐶

[@lorrainemorris6242]

This is amazing . Thank you Kiki please bring more of your fabulous recipes. 😋🙏

[@arroyobaby38]

I made the FAT FREE NACHO CHEESE one … its EXCELLENT!!! Thank you for this recipe. I made grilled cheese sandwiches today for lunch! Yummy!

[@marysibb]

I just may have to do this whole high carb low fat thing. It seems really doable. I’m impressed. And you are beautiful. I’m binge watching this. You just popped up and I subscribed. Luv you. ☮️💕

[@PlantifulKiki]

mary sibb yay!! It really is doable:) I’m so glad you found me!! And thank you so much for your kinds words!

[@LauraCastillejos]

I want to try the white cheese sauce. I bet it would be good as an Alfredo replacement.Thanks for sharing the recipes. Love Jill McKeever 💕

[@sdp734]

Hey Kiki! Love your channel! The 4 cups water for the fat free sauce is not in the typed recipe. Easily corrected once I saw how thick it was without the water, but thought I'd let you know in case you wanted to correct it. The recipe is really good!

[@sarahkeeble5219]

I love you girl! Keep doing these videos because You are so incredibly inspiring and encouraging you make it seem so simple and easy and attainable. I love your channel! God bless you!

[@cindystrother7710]

love cheese 🧀🧀🧀 to I AM NEW to DR MCDOUGALL AND MARY MCDOUGAL WAY OF LIFE 🧬🧬🧬🧬🧬🧬🧬🧬 thank you so much for sharing

[@keyandrephillips8840]

Binge watching your shows all day.

[@carlajilek2506]

Jill just runs her heavy duty blender on till it thickens. Love to see what your children eats and their ages. Trying to come up with better things for grandkids. I love your station. Just discovered you recently. I have watched High Carb Hannah often. I think you explain the meals and lifestyle more clearly than anyone I have watched. Also your meals are more family friendly and follow starch solution more clearly. Thanks so much!

[@jakejonah4283]

You prolly dont care but does anyone know of a way to get back into an instagram account..? I was stupid forgot my password. I would appreciate any assistance you can give me!

[@vancanaan7788]

@Jake Jonah instablaster =)

[@jakejonah4283]

@Van Canaan I really appreciate your reply. I got to the site through google and Im trying it out atm. I see it takes quite some time so I will reply here later with my results.

[@jakejonah4283]

@Van Canaan it worked and I finally got access to my account again. I am so happy:D Thank you so much, you saved my ass :D

[@vancanaan7788]

@Jake Jonah No problem :D

[@jessicaraewood5016]

I always did love the potato and carrot vegan cheese sauce back in the day. Can’t wait to have that again! Yum!!!

[@crystalmccoy7265]

I just made your white cheese sauce. OMG!!! This is wonderful! Thank you for sharing!!!

[@leonieduplessis4467]

Love your recipes Kikki, just made your Cheese sauce 😋 Plant based for 7 months, my Tummy are Fantastic after many years of problems, gluten free, dairy and sugar free but still a lot of problems, weight was never a problem but I lost 4kg and my Husband 10kg. Looking forward to your new recipes. 😊🥦 N Z Auckland

[@TinasAlteredLife]

The Nacho Cheese Sauce is AWESOME! I was skeptical with those ingredients but I am now obsessed. The consistency and flavor is SPOT ON.

[@hannahjames4823]

So proud of you and tx for sharing Looking for a hard cover book for All your recipes🙏

[@chazelle_]

Just made the cashew sauce OMG 😭 it' so good. My son hates most veggies but finished his meal and ALL of his salad cause of this sauce. Thank you so so much 😖❤💜

[@mdguthery]

Best nacho cheese sauce recipe! Made it tonight. I love all your videos. Thank you for posting!

[@chrissybackes1942]

Thank you for the recipes

[@suzannetalbert8799]

Hi Kiki , I noticed in your recipe description for the nacho cheese sauce it says “2 tsp garlic” at the end but I think that’s where you used “2 tsp salt”. Also you might put the 4 cups water under the first recipe description👍🏼. I’m going to try this one today!!😊. You are a gem💕

[@kristinLB]

I made jills cheese sauce and it is full of flavor! The best one I tried.

[@NLR759]

Thank-you for sharing these great recipes. I made your tomato sauce, and refried black beans recipes today, as well as the low fat nacho sauce. They all tasted delicious! In your notes, the water is missing from the nacho cheese sauce recipe. At first I couldn't figure out why my sauce was more like a paste! Then I rewatched the video and saw the addition of the 4 cups of water.

[@FancyFlapjack]

pouring the cheese at 7:24 is a high-stress situation with the container on the edge

[@pampenney9600]

I’m making this !!! I won’t tell my husband it’s vegan and see what he thinks 🤔

[@robynncruz-walker2100]

I'm so going try this cheese sauce. Thank you for sharing.

[@kellyg9468]

I've been watching every cheese sauce video available out there but haven't made one yet. I have all the ingredients for Jill's sauce and will try that one but it seems a little more fussy if you don't have a Vitamix (which I don't) with having to heat on the stove and re-blend. I LOVE that you are using potatoes and the cooking water...it adds the necessary starch so you wouldn't need to add corn starch. Definitely going to try your white sauce as well as the other cheese sauces you do using potatoes and carrots. Seems so much more simple. I love your channel, Kiki. Whenever I start feeling overwhelmed and feeling like this is soooooo hard, I come and watch one (or more) of your videos to remind me how easy this way of eating can really be. Thank you. You.Are.Awesome!...that is all.

[@juliesovereign5883]

Just made this, soooooo good!!! My husband even loved it!🧡🧡🧡 thank you for sharing!

[@michelleguzman9915]

Hi Kiki, I made the nacho cheese sauce. Delicious! I 4 got the corn starch and didn't cook on the stove. But it still came out great! Hope it holds up.

[@tanyabriscoe5029]

Thank you for all your videos Kiki!! You are a blessing and very good at your craft!! You are so easy to follow! Thank you for sharing your experience, your time and the wonderful recipes to me and all of us!!

[@tambodia66]

The cheese sauce is amazing. Thank you for sharing your recipe with us. This is going to help me stay away from cheese.

[@carlamhaight]

I just made a 1/2 recipe of the cashew cheese sauce and it is so good. I think this would be good with a vegetable quesadilla. Definitely will use as a dip.

[@powellfamilyfarm]

holy smokes that fat free cheese sauce is AMAZING- thank you!

[@PlantifulKiki]

Powell Family Farm right?!!! That’s the one I love it grilled cheese

[@michelewhiteeagle6423]

I have been searching for a good cheese sauce recipe. The cashew based sauces are tasty, but with the fat I'm looking for other options. I am interested to try the oatmeal based sauce. I love using cauliflower to make alfredo sauce and last night I thought to try using cauliflower to make a cheese sauce. It turned out great. I want to compare to your oatmeal recipe.

[@nazeckbooley990]

Awesome ❤

[@bataneca]

I am going to try these sauces

[@melissag8270]

These look so so good!!! I cannot wait to try! I would love to add one of the peppers to the cashew version too! 😋

[@michelleguzman9915]

👌 it was bothering me. I went back and add, boil, & blend 👍 much better

[@katjahulsmann9323]

Hey, watching you from germany! I'm also struggling between doctors and family! Your white sauce us very delicious! And you can "hide" Dr Gregers two tsp if apple vinegar in it! Greetings!

[@ShellySummers]

So good tasting. I love the oatmeal version

[@suzannetalbert8799]

I’m going to try these today!!!

[@xperience-evolution]

Older Video but Still: Cooked Soy beans make a good ingredient for creamy Sauces. Just put them in a blender with some water and blend until smooth.

[@TribalSooz]

I'm curious. So after you make the 'cheese', store in the fridge, when you want to add it to your hot foods, do you microwave your portions? Add it to your hot food cold? TYIA :0))

[@jaiseythomas9313]

Awesome and simple 👍

[@KeenaArtist]

Thanks for sharing.

[@5trawberrieddragons]

Ok this is THE BEST cheese sauce EVER!!!!!! Thank you so much for sharing!!! ❤️❤️❤️

[@bekinddogoodeatplants]

I tried making the FF sauce for something different. I think I had a disaster - Lol! I have never had such a mess cleaning my Vitamix afterwards under the blade (I left the sauce in to heat vs. doing the stove method). My red peppers had barely any liquid in the jar to start with, so I had to compensate with extra water. All of my initial measurements were per instructions & correct. I think if I make again, I would halve the recipe (a lot for 1 person), add less cornstarch, a wee more salt and I felt like it needed more flavor all around. I will say that I haven't had cheese in approx. 1 month, so my expectations could have unconsciously been different. I did find out that I love the taste of redskins and broccoli all by their lonesome :) I do love exploring new recipes!

[@bardotsays9521]

Same same same. Plus it was horrible tasting. The mess was awful. Will try white cheese sauce.

[@megannjohnson9459]

So delicious! Far exceeded my expectations! 😍

[@rachaelscherer3206]

I love the way you eat! How did you get your family on board? What do your kids eat out of the house? Those were always my challenges so I kind of gave up unfortunately. Please keep sharing and spreading the positivity!

[@PlantifulKiki]

Rachael Scherer thank you so much! So asked my husband to watch the videos and listen to these doctors lectures so that he understood why I was doing this for myself... so to be supportive he listened and watched and it was compelling enough that he said he would do it for me for 3 months and then see if he wanted to go back. He has been with me through all my health struggles and really wanted to be supportive of me and if this would help then he was willing. So after 3 months he had lost 20 lbs and was feeling so good and saw my progress that he was sold and hasn’t looked back. My kids watched the documentaries with us and we explained why we were changing he way we were eating and they understood for themselves. I got them natural but more sugary cereals, made vegan grilled cheeses, and boxed vegan Mac n cheese...things like that to help them transition...so it would seem more seamless. Now they eat what I eat because I’ve slowly gotten them used to it:) if we are out we run into a grocery store and by some fruit, bagged veggies, and rice cakes for snacks until we can get home otherwise there’s always a Panda Express or Tokyo Joe’s where we can grab some white rice and sweet and sour sauce. I hope this helps:)

[@rachaelscherer3206]

Plantiful Kiki awesome. Thank you!

[@lifechoices7869]

Awesome!! Looks so good!!

[@charitypratt2042]

Pretty sure I've been eating your cheeze sauce every meal since I discovered it.....

[@PlantifulKiki]

Charity Pratt yay!! 🙌

[@crystalmorrell9536]

Amazing recipes as usual!! You are my favorite 💕😊 Just wondering .. where do you get your glass storage containers (oats container)? Would you be willing to list your utensils and other cooking gadgets in each post or better yet do a video of your favorite cooking brands for pots/pans/blender etc?

[@monkeymintaka]

I've just found your channel today and have watched almost all your videos already 🤣 That nacho cheese sauce looks gooooood! You may also like Nikki Vegan on KZbin if you haven't found her yet. She has a lot of really yummy recipes like this.

[@PlantifulKiki]

monkeymintaka thank you!! I’ve never seen her stuff I will definitely have to check it out thanks!

[@VeganGroceryLife]

I love Nikki!

[@betzib8021]

I just found you ...soooo glad!

[@tallmantoo]

That nacho cheese sauce! See variations of it but never tried it. Need to up the potato game so think another thing other than tomato sauce would be good.

[@PlantifulKiki]

Lol, I go weeks where I eat mostly tomato sauce on stuff lol, then weeks of cheese sauce. I love cashew sauce but the oatmeal one is pretty good for a non fat option no nut option

[@tallmantoo]

@@PlantifulKiki Amazing journey you've been on. Glad you found an answer to good health. Thankfully I have nothing major going on but have gained some weight over the years so trying to lose it but also hopefully keep the heart healthy as well.

[@joannadass_]

I made this yesterday and I can confirm the cashew cheese sauce is delicious!!! Would you add this to whole wheat pasta or is that too fatty?!

[@shanagirl33]

Making this today!!

[@NLR759]

Your "Star McDougaller" weight loss story appeared in my facebook feed the other day, and since then I have been binge watching your videos. Thank-you for sharing your story, and all these great recipes. I made your white bean & potato Kale soup today. Going to make this nacho cheese sauce next! I didn't have any good sauce recipes. Just one question, do you heat up the sauce before serving it?

[@angelhayes5166]

lydiaD777 yes I always hear it up before serving.

[@angelhayes5166]

*heat

[@karenvanessan.2000]

How do you make quesadillas? And grilled cheese? Without cheese?

[@ashleyfiore6194]

Love 💗

[@lauracooper4612]

Looks yummy, Are you using raw cashews

[@deborahsthisthat5034]

Hi Kiki...check your first written recipe. Where it says garlic at the end, it should be salt?? And..4 cups of water was added at bottom of next recipe...ha ha

[@tiffanybernier4586]

How do you reheat the sauce? Love, love, love your channel.

[@PlantifulKiki]

I just microwave it

[@faithco23]

Has anyone tried making this with arrowroot starch instead of corn starch? I'm sensitive to corn products!

[@angelhayes5166]

Mandi Siceloff yes I use arrowroot instead of cornstarch.

[@zoraidapadilla7207]

Could you substitute potato starch for corn starch?

[@sarahroldan5799]

Oh... my... god. I made the white cashew cheese sauce and my knees are gonna buckle! lol! HEA-VEN!

[@Faith.is.Awake.notwoke]

Why does it say 4 cups water at the end of the White Cashew Cheese Sauce recipe if you only added less than 1 cup?

[@janiesundahl9059]

She sounds like Mary Ellen from Waltons.

[@gabbygalvin678]

Does it taste like cheese?

[@gelbsucht947]

I made the one with bell peppers. It is seriously WICKED!

[@suzywernet5312]

Double check your recipe that’s written below because the nacho cheese sauce is slightly different in the written recipe.

[@katekim1706]

can i freeze this??

[@samanthabarron8481]

Just wanted to note that oats do have fat in them, though not nearly as much as cashews. It’s great to have both of these options, thank you so much Kiki!

[@deborahsthisthat5034]

😊❤😊❤😊❤😊❤😊❤

[@docmel74]

Curious... and be honest.. Which one tastes more like cheese.. Cashews or No cashews?

[@fabumaful]

I tried your diet for a week and I got so bloated and gained 2 pounds.i was farting all the time and felt so heavy. Can you tell if that happens in the beginning of the diet?

[@elainastewart454]

Can you freeze the sauces

[@PlantifulKiki]

I haven't tried it, I imagine you could but there might be some separation that would occur. but maybe heating it well and mixing it well would help it do just fine

[@elainastewart454]

Plantiful Kiki Ok I’ll give it a try n post the the outcome. I wouldn’t use it all before it went bad. Thank you for responding so quick.

[@SilverFlame819]

Why is this video uploaded twice, with two different outfits? I'm confused.

[@ricebowl3]

Dairy is gross

[@bardotsays9521]

Girl, the nacho sauce is AWFUL. Sorry. Will try the white cheese sauce but that gave me the dry heaves.

[@pierrefelt252]

The handy hour july whip because icon structurally tumble failing a splendid wallet. abiding, wise bean

[@anniestubin]

Oats aren't fat free.. At least not any of the ones I've seen. The recipes look good tho.

[@marthaarredondo5984]

Milk! It comes from a pregnant cow🤭 today, I heard someone say, “ I don’t eat anything that has a mommy & daddy” deep!

[@arisyl51]

This was the most disgusting stuff I ever made! it tasted nothing like cheese and all you get is the look of cheese with a terrible taste, sorry Kiki just didn’t like it😞

[@arisyl51]

o