Category Archives: Recipes

Soy free recipes.

Smoothies: A Great Way To Use Your Leftover Fruits and Veggies


Before my soy allergy, I had never really tried smoothies at home. I started having smoothies on Saturday mornings as a way to use any produce and leafy greens that were going to need to be thrown away before my weekly trip to the grocery.

There are lots of smoothie mixes and protein powders and other bells and whistles, but you guessed it…many contain soy and other common allergens. I simply use the whole foods I have on hand, and they really taste delicious no matter what I try.

There are few things that I use regularly in smoothies:

  • Alternative Milk (Try Coconut, Almond, Oat, Rice, or Flax depending on your allergies)
  • Frozen Bananas
  • Frozen Mangoes
  • Frozen Blueberries
  • Leafy Greens (fresh or frozen spinach, kale, bok choy, etc.)
  • Some kind of protein (soy free seeds like pumpkin or flax, almonds, raw almond butter, etc.)

There are also a few things that I usually have on hand that I add to the smoothie to make it more tasty.  I usually pick one or two (or more) from this list. Those things are:

  • Fresh Ginger
  • Organic Vanilla Flavoring
  • Spices (cinnamon, apple pie spices, garam masala, etc.)
  • Soy free cookies or coconut macaroons — if you don’t mind the calories ūüôā
  • Chocolate (Try Enjoy Life–Theo is also soy free, but may not be free of other top allergens)
  • Lime or Lemon Juice
  • Apples
  • Avocado

I do try to choose organic fruits and vegetables whenever I can since soy can be contained in pesticides. However, keep in mind that organic fruits and vegetables can be coated in soy to make them look shiny. I recommended washing in a spray bottle of one cup of water to 1 tbsp of vinegar, and you can also peel them depending on your comfort level.

Just a note about peaches and cherries: Frozen peaches often contain citric acid which can be soy derived, so it is best to use fresh. Even if your cherries are frozen and pitted, check each one first to make sure that the pits are really gone, because there’s controversy over whether the cherry pits can be poisonous when blended.

It’s really a fun experiment to get creative and see what kind of concoction my ingredients produce. You can keep tasting your creation and adding ingredients until you like what you taste. Plus, I feel like I have a lot of energy and am ensuring that I start the day with good nutrition.

You don’t need a super expensive blender to make a delicious smoothie. Just do some research on a brand that has good user reviews and a price point that is feasible for you.

Calling All Soyvivors: What other ingredients do you like in your smoothies?


Soy Free Macaroni and Cheese

Need an easy dish for your holiday dinner? This macaroni and cheese recipe is super easy, delicious, and it’s my Mother’s recipe, so I can assure you it’s good! It’s also a great weeknight dinner idea.



Soy Free Macaroni and Cheese

One package of pasta (Rice pasta or 100% whole wheat pasta work great and should be soy free.)

2 packages (8 oz) extra sharp cheddar, grated (I use Cabot Seriously Sharp)

Two Eggs (I have found soy free eggs at Whole Foods)

1-2 cups milk as desired(grass fed or unsweetened alternative milk)

Butter (optional-I use Kerrygold grass fed butter)

Boil pasta according to package directions. In a bowl, add egg, milk and optional butter and whisk until blended. In a deep, 8 x 11 baking dish, layer macaroni and cheese without placing top layer of cheese. Pour milk/egg mixture evenly into the dish until the mixture is at least 1/2 to 3/4 of the way up the dish. Bake on 350 for 15 minutes. Top with final layer of cheese and bake in five minute increments. You will know that the dish is done when you place a spoon on the side of the dish and the milk mixture is no longer liquid but also not dry either.

Serves 6-8.


Holiday Meal Ideas


The holidays are almost here! While it is certainly an exciting time, there are some challenges that anyone with food allergies will be navigating over the next few weeks. I have been having many conversations with family and friends about get-togethers: Should I bring my own food? What are you preparing and what ingredients are you using? What ingredients to I need to substitute to make a dish that is safe for me?

I have three main issues that I am personally dealing with right now:

1. This is my first Thanksgiving without soy, and watching others eat traditional Thanksgiving food that I can no longer eat is more than I can handle at this point in my journey.

2. I am severely allergic to poinsettias (the red flowers you see during the holidays) and cannot go near a grocery store, shopping mall, restaurant or someone’s home that has¬† poinsettias. Yep, that means that hubby has to do all the grocery shopping and label reading. (He’s definitely a keeper!!) Side note: poinsettias can sometimes be cross-reactive to latex, so be aware if you are allergic to latex.

3. I have no time to think through how to make alternative dishes with substitute ingredients that are safe for me, not less cook that much food.

The thing is, instead of getting me down, I remind myself constantly that:

The reason why the holidays are important is not because of what is on the plate but because of who is sitting at the table!

I am very excited to be spending time with my family, and I am also very thankful that they are so supportive and also recognize that the food is not what is important. We have decided to have a spaghetti dinner with homemade banana pudding for Thanksgiving. I am supplying the spaghetti sauce (Whole Foods 365 Organic Pasta Sauce), and I will be bringing my own pasta to go with it (Whole Foods 365 Organic Spaghetti.)

Here are some other ideas for Non-Traditional Thanksgiving Meals that everyone can eat. (Place each ingredient in separate bowls with separate spoons, and prepare each ingredient with clean utensils and cooking surfaces.):

  • Build Your Own Tacos (Try Garden of Eatin’ or Bearitos taco shells.)
  • Build Your Own Salad
  • Build Your Own Pasta (With a couple of sauce, pasta and veggie options)
  • Build Your Own Baked Potato or Sweet Potato Bar
  • OR, invite everyone over for a build your own Sundae or Fruit Salad bar. So Delicious and Haagen-Dazs have some soy free ice cream options, although not all are soy free. You could also make delicious banana ice cream from just a couple of ingredients. Google “one ingredient banana ice cream” for ideas.

Calling All Soyvivors: How are you handling the holidays and what are you eating?



Easy Soy Free Snacks

kale chips

There are lots of easy soy free homemade snacks out there, and my snacks need to be easily stuffed into my lunch bag for work. Here are some of my favorites:

  • A piece of fruit (apples, pears and bananas are especially easy)
  • Cheese slices
  • Fried cheese (take shredded sharp cheddar, sautee dry in a skillet on medium heat until it turns into a crunchy treat.)
  • Kale chips (easy to bake!)
  • Lara Bars
  • Nuts or Seeds(check for cross contact statements)
  • Homemade Granola
  • Smashed avocado with some sea salt and cilantro (serve with chips)
  • Salsa and avocado stirred together and served with chips
  • A slice of toast with nut butter and banana (makes a great sandwich too!)
  • Cucumber slices
  • Carrots
  • A side salad
  • Rice cakes with nut butter

Calling All Soyvivors: What are you favorite snacks?

Soy Free Slow Cooker Recipe: Chicken With Cream of Mushroom


I love to use the slow cooker in cooler months. I can make meals in bulk that freeze well for days when I am too busy to cook. I usually cook an whole container of brown rice and freeze in 1 cup servings for later use as well. As always, read your labels carefully as they can change at any time, and note that some folks report issues with eating chickens that have been fed soy.

Many people swear by browning your meat before placing it in the crock pot, but I think that defeats the purpose of a quick and easy meal with little clean-up. Also, make sure that once you start the crock pot, you do not take off the lid until it is done. I have read that every time you take off the lid, it adds 20-30 minutes of cooking time to the slow cooker.

It’s also super easy to make your own cream of mushroom if you have an extra couple of minutes. You really just need some milk or heavy cream, sliced mushrooms, some spices, and a little soy free flour in case you need to thicken the sauce. Just add it to the crock pot, and voila!

Slow Cooker Chicken With Mushroom Gravy

16 pieces chicken tenderloins

1 cup mushrooms (you can use any mushroom here, but I use shiitake)

2 containers 12 oz. Pacific Cream of Mushroom Condensed Soup and 12 oz. milk

Onion Flakes, Garlic Powder, Salt, Pepper to Taste

I also add: Penzey’s Old World Seasoning (1 tsp) and a pinch of Penzey’s Berbere

2 cups Brown Rice (pasta is also great)

Green peas and carrots also make great additions to this recipe.

Place all ingredients except rice in crock pot and cook on high for four hours. Cook brown rice according to package directions. Serve or freezer in individual servings.

Makes 6-8 servings. Great side dishes include spinach or english peas (be careful of other legumes if you haven’t tested them.)




Recipe: Soy Free Chicken Peas and Pasta

Sometimes my job requires me to work long 16-hour days due to events, so I like finding dishes that I can make the night before to eat for dinner and then reheat for lunch/dinner the next day. This dish makes great comfort food and also a good hearty meal for days when you are on the go. As usual, because of acid reflux, I substitute real onion for onion flakes.


Chicken, Peas and Pasta

8 chicken tenderloins

1 package of frozen peas

1 package of Tinkyada brown rice pasta (I prefer the spinach pasta)

1 package of shiitake mushrooms, chopped (optional)

1/2 to 1 cup heavy cream

Spices: garlic powder, pepper, onion flakes

Olive Oil or Coconut Oil

Shredded parmesan cheese (topping)

Cook pasta according to package directions. In a separate, deep skillet, cook chicken on medium, about 6-7 minutes on each side with garlic powder, pepper, and onion flakes. About 2-3 minutes before chicken is done, add shiitake mushrooms while defrosting peas. Add peas when defrosted. When all ingredients are warm, add 1/2 to 1 cup heavy cream depending on how much sauce you would like. Continue to cook on medium heat until cream is bubbling. Reduce heat to simmer until sauce is desired consistency, about 3-5 minutes. Add cooked pasta and stir. Serve topped with parmesan cheese.

Serves 6-8

Soy Free Recipe: A Cabbage Steak Taste Test

Before I found out I was allergic to soy, I really didn’t enjoy cooking very much. It was just another chore on the to do list. Now that I see food differently, I like to have fun with my food and experiment in the kitchen.

Today’s experiment is with cabbage steaks. I have never tried them and have heard that they are delicious. However, most of the recipes I see online are basted with oil, salt, pepper, and maybe some garlic thrown in. So, I decided to try out different types of seasoning to see if I can “elevate” the cabbage steak to new levels of flavor.


First, I basted each piece with oil. Then, I tried different seasonings:

On the left-hand side (starting in the back), you have Bragg’s organic seasoning, Penzey’s Old World seasoning, Penzey’s Greek seasoning.

On the right-hand side (starting in the back), you have curry power followed by plain salt/pepper/garlic powder.

So who won the taste test? Actually, my husband and I had completely different favorites:

Alanna:                                                  Chris:

1. Curry Powder¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬† 1. Penzey’s Old World

2. Bragg’s Seasoning¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬† 2. Curry Powder

3. Penzey’s Old World¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬† ¬† ¬† 3. Salt/Pepper/Garlic Powder

4. Penzey’s Greek¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬† 4. Bragg’s Seasoning

5. Salt/Pepper/Garlic Powder¬†¬†¬†¬† 5. Penzey’s Greek

Bottom Line: Definitely check out the curry powder and Penzey’s Old World seasoning!

Soy Free Pimiento Cheese

I am a true southern girl, and I am literally sitting here eating a bowl of shrimp and grits and as I blog about my family’s pimiento cheese recipe. For those of you that have never tried pimiento cheese, it is not only a true southern staple, but it is a time-saver for anyone on the go, and especially someone with soy allergies.

There are many ways to use pimiento cheese. It can be used anywhere cheese is used, such as a topping for burgers or as its own sandwich spread, but it can be its own dip for vegetables or potato chips. Pimiento cheese with raw carrots, broccoli, and cauliflower makes a great lunch for work. The best part is that it is incredibly easy to make and can go anywhere in a little cooler with some ice.

There are many variations on pimiento cheese, but it is SO much tastier to make your own than to buy the store-bought variety, and it is almost as easy to make as it is to open a store-bought container.

My parents have perfected this recipe over the years, and it really uses very little mayonnaise. In fact, I plan to try making my own avocado spread in place of mayonnaise to see if it will work. I will keep you posted on that venture. ūüôā

A couple of Soyvivor notes for this recipe: Definitely make sure you use soy free mayonnaise, and you should be aware of reading labels for the pimientos. I recommend Lindsay pimientos, not just because their citric acid is not derived from soy (derived from corn), but it is also a far superior product for making pimiento cheese compared to some of the other pimientos my family has tried.


Pimiento Cheese

Makes 4 servings:

2 cups finely grated sharp cheese

1/4 cup grated Jalapeno Jack cheese (more if you like it spicy)

1-4 oz. jar Lindsay diced pimientos, undrained (chop if you buy the sliced ones)

1-3 tbs. soy free mayonnaise (may need more)

In a large mixing bowl, combine all ingredients  with a spoon. You will also use the juices in the jar of pimientos, which will help reduce the amount of mayonnaise needed. Mix well and add more mayonnaise until desired consistency is reached.


Are you surprised that there are no spices? Some recipes call for garlic, salt, pepper, etc. The truth is, using the jalapeno jack cheese and the juices from the pimientos give this recipe enough “kick” to avoid using lots of ingredients.




Soy Free Vietnamese Pho

PhoI have mentioned before that one of the things I miss the most is eating out. There is a Vietnamese restaurant in my area that makes incredible Pho, and I have been trying to find a good recipe. From what I have read, good beef Pho is made from simmering beef bones in broth for many, many hours or even days. When you are allergic to soy and have to cook every single meal, you don’t have that kind of time. While this recipe may not be quite as good as a broth that is made over a long period of time, it is a great recipe for when you’re craving Vietnamese, and it’s really fairly simple.

Just a couple of precautions: Some soy survivors have reported difficulty with eating animal proteins because of the soy fed to the animals. If you have found this to be the case, Pacific Foods also has Vegetarian Pho (as well as Chicken Pho soup starters.)

You can find Pacific brand in a lot of stores, but Whole Foods has a great selection, and this is where I found the Pho broth. I called Pacific, and they confirmed that they Beef Pho is soy free, but as always, it’s good to do your own research in case the recipe changes.

I have also avoided using true Asian noodles, because most of the Asian noodles sold in my area are made in other countries which may not have the same food allergy regulations. I am using white rice noodles for this dish. I have not tried traditional bean sprouts since some can be sprouted from soybeans.

Serves 2

1 package Pacific Soup Starters: Beef Pho

1 package Tinkyada white rice noodles

1 whole star anise, ground

2 tsp. chopped fresh ginger (more to taste)

2 tsp. cinnamon (more to taste)

1 tbs. onion flakes (I use onion flakes for acid reflux, but scallions would be even better)

2 tsp. garlic powder

2 limes cut into wedges

2 stems fresh basil (Thai basil if you can find it)

1/2 to 1 lb. thinly sliced beef

Soy free hot sauce if desired

Begin cooking noodles according to package directions. Bring Pho soup starter to a boil and add star anise, ginger, cinnamon, onion flakes, and garlic powder. Add more seasoning to taste. Add beef and cook until slightly pink (beef will continue to cook until done.) Taste once more to add any additional seasoning. Add noodles to large serving bowls and pour broth and beef over noodles. Add squeezed lime and basil as you eat.

Some of you may find other spices that are good in this dish, so please share in the comments below!


Soy Free, Egg Free, Gluten Free Curry Chicken Salad

Soy Free Chicken Salad

I love chicken salad, but traditional chicken salad has something that many of us food allergic folks cannot have…mayonnaise. This chicken salad made with avocado is delicious, and just like chicken salad, it is even better after it has been chilled in the fridge. It makes great leftovers!

1 lb chicken tenderloins

1 cup grapes, halved

1/2 cup celery

1 cup chopped apples

1 avocado

1 tsp soy free, organic mustard

1 tbsp. coconut milk

1 tbsp. lemon juice

Salt to taste

1 tbsp. Curry

1 tbsp. Garlic Powder

1 tbsp. Olive Oil

Sautee chicken in olive oil, garlic powder, and curry. In a separate, large mixing bowl, combine grapes, celery, and apples. Peel avocado and remove seed. Place avocado in food processor and add coconut milk, lemon juice, salt, and mustard. Blend until smooth. Add to large mixing bowl but do not stir yet. Either cut chicken into pieces or use food processor to chop chicken. Combine chicken with rest of ingredients. Chill and serve.