Tag Archives: food allergy recipes

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.)




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. 🙂

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.

Soy-Free Savory Lentils with Rice

I am in the process of searching for a full-time job, and I am experimenting with easy recipes that can be quickly prepared and used for more than one meal. The great thing about lentils is that they do not have to be soaked like other beans! This recipe is definitely easy and is great for leftovers!

Here are a few important Soyvivor notes for this recipe:

  • Since soy is a legume, there is a possibility that you could be allergic to other legumes, such as chickpeas, lentils, peanuts, black beans, green peas, etc. Talk with your doctor and proceed with care if you have not tested lentils.
  • Dry lentils often come with spice packets containing soy. Just throw the packets away and make sure that the lentils themselves do not have any added ingredients.
  • Make sure that your Basmati rice is made in the US (or your country of origin.) The United States FDA cannot regulate food that is packaged in another country.

Savory Lentils with Basmati Rice

1 Package (15.5 oz) Dry Lentils

2 cups Basmati Rice

1 tsp. Garlic Powder (or equivalent garlic cloves)

1 tsp. Garam Masala (plus additional spice to add at end of cooking)

1 tbsp. Onion Flakes (or equivalent onion)

4-6 slices cooked, chopped Nitrite-Free Bacon (optional)

Cook Basmati Rice and Lentils according to package directions in separate containers. When lentils begin to cook (about 5 minutes into cooking time), add garlic powder, onion flakes, and garam masala. About five minutes before lentils are finished cooking, add more garam masala to taste and add bacon bits to lentils (optional).

Servings: 6-8

Ideas for additions: Bok Choy is great as a side dish or even stirred into the lentils/rice as a nutritious rice bowl.



Soy Free Spiced Mango Brulee

Soy Free Spiced Mango Brulee

This is such an easy, delicious dessert, and it really tastes like pie! Three tips: pick a ripe mango, slice the mango lengthwise, and place the mango on a rack near the broiler.




One ripe mango

2 tbs. Turbinado Sugar

1/2 tsp Garam Masala (you could try cinnamon in a pinch)

Soy Free Whipped Cream (optional; I made my own from organic whipping cream)

Slice the mango lengthwise. The mango is a bit difficult to separate, so you may need to use a knife to cut the mango away from the seed. Place the two sections of mango (skin size down) on a lined cookie sheet. Add a very light sprinkle of garam masala to the mango and spread evenly. Top with an even layer of turbinado sugar, about 1 tbs. per mango half. Broil on high for 5-7 minutes on a rack about 6 inches from the broiler. Remove from oven and top with whipped cream.


Soy Free Easy Honey Ginger Chicken

I needed a quick meal for one tonight, and this honey/ginger glaze is great. I served it with bok choy sauteed in olive oil and fresh ginger.

1 tbs. olive oil

1 chicken breast

1 tbsp. pure honey

1/4 tsp. apple cider vinegar (could probably substitute a dash of lemon or lime juice)

1 tsp diced fresh ginger

Handful of raisins

Sautee chicken breast on medium heat in olive oil. In a separate bowl, mix honey, ginger, and just a couple splashes of apple cider vinegar to thin the honey without tasting the vinegar. When chicken is cooked, reduce heat to low, pour honey mixture over chicken and add raisins. Cook for 1-2 minutes until raisins and honey mixture is warm.

**Always keep in mind that chickens are likely to be fed soy, and there is conflicting research on whether the actual meat contains soy because of the feed.

Soy Free Sauteed Chicken with Apples, Walnuts & Brie

The day I came up with this recipe, I was in the grocery store, surrounded by lots of things I couldn’t eat anymore, and I decided to come up with a darn good recipe to make up for the frustration I was feeling. I am always nervous trying out new things, but this did not disappoint!


2 Granny Smith Apples

2 tbs. chopped walnuts (optional)

2 tbs. raisins (optional)

1 tbs. butter

1 tbs. brown sugar

1 large slice of brie

2 chicken breasts

1 tbs. canola oil

Remove brie from refrigerator so that it becomes room temperature before using. Sautee chicken breasts in canola oil on medium heat, approximately 7 minutes on each side. In a separate sautee pan, add apples then pour brown sugar/butter mixture over apples. Sautee over medium high heat until brown and soft, about 5-10 minutes. Add walnuts to the apples, stir, and then add cooked chicken to the bottom of the pan with the apples/walnuts. Reduce heat to low. Place a small slice of brie over each chicken breast and cover pan until brie is slightly melted.

**Always keep in mind that chickens are likely to be fed soy, and there is conflicting research on whether the actual meat contains soy because of the feed.