Tag Archives: gluten free recipes

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 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.