Healthy recipe- cream cheese

This vegan version of cream cheese has all of the texture and flavor of dairy cream cheeses but none of the acidic animal proteins, saturated fats, cholesterol, hormones, or antibiotic residue. Not only is it quick and easy to make, it’s also versatile and simple to modify.

Basic Tofu Cream Cheez

1 cup extra firm organic sprouted tofu
1 1/2 tablespoons fresh lemon juice
1/2 tablespoon brown rice syrup or 1 teaspoon pure maple syrup
1 1/2 teaspoon low-sodium tamari
1/4 teaspoon ground nutmeg
1/2 teaspoon nutritional yeast flakes


1. Wrap the tofu in a clean kitchen towel and allow to rest for 30 minutes (to draw out extra moisture). Place all ingredients in a food processor and blend until completely smooth.

2. Cover and refrigerate overnight to allow flavors to blend, and thereafter store in the refrigerator.

Yield: 1 cup

Using this procedure, you can make several flavors of cream cheez by adding these sets of ingredients.

Herbed Cream Cheez
Add to the basic recipe:
1 clove minced garlic
1/4 teaspoon dried dill
1/4 teaspoon dried rosemary
1/4 teaspoon dried thyme
1/4 teaspoon parsley flakes

Caraway Cream Cheez
Add to the basic recipe:
1 garlic clove, finely minced
1 tablespoon chipped capers
2 teaspoons ground caraway seed

Date and Nut Cream Cheez
Add to the basic recipe:
1/4 cup toasted, chopped walnuts
1/4 cup chopped, pitted dates

Pineapple Cream Cheez
Add to the basic recipe:
1/4 cup drained, unsweetened pineapple

Veggie Cream Cheez
Add to the basic recipe:
1 scallion, minced
1 clove garlic, crushed
1 small carrot, finely grated
1/4 cup bell pepper, minced
1/4 cup fresh parsley, chopped

Herb and Tomato Cream Cheez
Add to the basic recipe:
3 tablespoons tomato paste
1 teaspoon onion powder
1/2 teaspoon garlic powder
1/4 teaspoon dried thyme
1/4 teaspoon paprika
1/8 teaspoon ground dill seed
pinch of cayenne

Vegan Lox and Cream Cheez
Add to the basic recipe:
1. Roast a red pepper and marinate it in your favorite smoky marinade (option – Add a few drops of liquid smoke to your favorite marinade)
2. Use half of the roasted pepper atop a bagel that’s been spread with the vegan cream cheez

Source: Barbara J. Mathison

Barbara J. Mathison changed her life and body when she became vegan at age 63, losing weight and gaining health. She now dedicates her life to her company, Nutritious Way, and spreading the word about the incredible benefits of the whole food plant-based lifestyle.

A certified health coach, president of the Vegetarian Society of Utah, and a Food for Life instructor with the Physicians Committee (, she also holds a certificate in nutrition fundamentals from the eCornell T. Colin Campbell Foundation. She hosts numerous programs and classes in southern Utah, speaks nationwide, and appears on Southern Utah Live’s New You TV program and website. Visit to learn more.