Tag Archives: soy free

Green Bean Casserole (from scratch)

Recipes, Sides, Thanksgiving, , , , , , , , , , , , , , , , , , , , ,

Green bean casserole photo

Green Bean Casserole is a classic Thanksgiving dish, invented in 1955 by Dorcas Reilly. Her recipe utilized canned green beans, canned cream of mushroom soup, and fried onions. This recipe is like 3-in-1, you can make the whole casserole, or just the onion rings, or just the soup. You can also make traditional green bean casserole and replace one or two of the components with those in this recipe – it’s really up to you! Sadly, Reilly passed away on October 15, 2018 at the age of 92. Why don’t you make this casserole this year in her honor?

Green bean casserole photo
Print

Green Bean Casserole (from scratch)

Course Side Dish
Cuisine American
Keyword Thanksgiving
Cook Time 1 hour 15 minutes
Servings 6

Ingredients

  • 2 1/2 cups plain, unsweetened cashew or oat milk, divided or other neutral flavored plant milk
  • 1/2 cup whole wheat flour, divided
  • 1 cup whole grain bread crumbs
  • 1 yellow onion, thinly sliced
  • 2 tablespoons canola oil or other cooking oil
  • 1/4 cup shallot, minced
  • 2 cloves garlic, minced
  • 2 cups white and/or brown mushrooms, chopped
  • 1 vegetable bouillon cube or 1 teaspoon vegetable bouillon paste
  • 16 ounces frozen green beans, thawed
  • salt and pepper to taste

Instructions

  1. Preheat oven to 425°F. Line a baking sheet with parchment paper or a silicone baking mat. 

  2. In a medium bowl, combine ½ cup cashew milk, 1/4 cup flour, and a pinch of salt. Stir to combine. It should be the consistency of a batter that can coat the onion pieces. If it's too thin and runny, add a bit more flour. If it's too thick, add a bit more cashew milk or water. Place bread crumbs in a separate bowl.

  3. Separate the onion slices into individual rings. Dip onion rings into cashew milk batter, letting excess drip off, then dip into bread crumbs to coat. Place onto baking sheet, repeating until all of the onion is used. Bake for 25 minutes or until golden and crisp, flipping onions halfway. 

  4. Meanwhile, heat canola oil in a large skillet over medium-high heat. Add shallots and cook until they start becoming translucent, about 2-3 minutes. Add garlic and cook for 30 seconds or until fragrant, stirring often. 

  5. Add mushrooms and cook until tender, about 5-7 minutes, stirring occasionally. Sprinkle 1/4 cup flour over the mushrooms and cook for 1 minute, stirring occasionally. Carefully stir in remaining 2 cups of cashew milk, then add bouillon. Stir often for about 5 minutes until the mixture thickens to resemble a thick, creamy soup. Add water or more cashew milk as needed if it is too thick. Add salt and pepper to taste.

  6. Stir in green beans. Add ½ baked onions, then pour into a casserole dish. Bake for 20 minutes. Top with remaining onions and bake for another 5 minutes or until the top is golden brown.

Recipe Notes

This recipe has lots of room for substitutions. You can
top the casserole with just bread crumbs rather than
making the baked onions. You can also use traditional
green bean casserole ingredients in place of some of these
components made from scratch to save time

One Pot Creamy Mushroom Pasta

Entree, Recipes, , , , , , , , , , , , , , , , , , ,

One Pot Creamy Mushroom Pasta PhotoThis recipe was adapted from Delicious Everyday. It is a nutritious and balanced meal that contains lots of vegetables, some protein, and whole grains. Despite its rich and creamy texture, it is completely plant-based and contains no dairy products. And to top it off, it can all be made in one pot! Cooking time varies by pasta type with thinner pasta (spaghetti) of course cooking faster than other types such as linguine.

One Pot Creamy Mushroom Pasta Photo
Print

One Pot Creamy Mushroom Pasta

This hearty one pot meal is rich, creamy, and super savory, but still full of vegetables, whole grains, and protein. It also is completely plant-based!

Course Main Course
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4

Ingredients

  • 3 tablespoons olive oil divided
  • 2 pounds mushrooms, mix of white and brown sliced
  • 2 shallots finely diced
  • 4 cloves garlic minced
  • 1 tablespoon fresh rosemary minced
  • 4 cups plain, unsweetened milk alternative cashew recommended
  • 1 can white beans rinsed and drained
  • 2 cubes vegetable bouillon
  • 2 tablespoons nutritional yeast
  • 2 teaspoons white miso
  • 8 ounces whole wheat spaghetti or linguine
  • 1 teaspoon salt or to taste

Instructions

  1. Heat a stock pot over medium high heat and add 2 tablespoons olive oil. Add half the mushrooms and cook for about 2 minutes, until they start to cook down. Add remaining olive oil and mushrooms and cook until they start to brown, about 3 minutes. Pour off any excess water that has accumulated.

  2. Add shallots, garlic, and rosemary. Cook until shallots start to brown, stirring frequently to prevent burning, about 2 minutes. 

  3. Add milk alternative, beans, nutritional yeast, miso, and salt. Stir to combine. 

  4. Once it reaches a simmer, add the pasta and stir. Reduce heat to a low boil and cook according to pasta instructions, plus about 20% more time. This should be about 14 minutes for whole wheat spaghetti. If necessary, continue cooking until pasta is cooked, adding a little more water (no more than 1 cup) if necessary to prevent it from sticking to the bottom of the pan. By the time the pasta is done cooking, you want to have a thickened creamy sauce, not as thick as a gravy or alfredo sauce, but not so thin that it doesn't stick to the noodles. Serve warm. 

One Pot Creamy Mushroom Pasta Photo One Pot Creamy Mushroom Pasta Photo

Garlic Roasted Asparagus

Recipes, Sides, , , , , , , , , , , , , , , , ,

Garlic Roasted Asparagus

This is a simple roasted vegetable recipe that doesn’t really need a recipe, but you can use this as guidance on cooking time. You can roast many vegetables following this general format – Brussels sprouts, broccoli, carrots, cauliflower, green beans, kale, and much more. Denser vegetables just take longer to cook, but in general, if you can pierce them fairly easily with a fork and they are somewhat browned on the outside, they are ready and will be delicious.

For a punch of flavor and to reduce bitter flavors, squeeze lemon over the asparagus after it is cooked. This also works well with broccoli, as well as kale – but add the lemon juice before cooking if you want to make crisp kale chips.

Garlic Roasted Asparagus
Print

Garlic Roasted Asparagus


Course Side Dish
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 6

Ingredients

  • 2 bunches asparagus woody ends snapped off
  • 2 tablespoons extra virgin olive oil
  • 4 cloves garlic minced
  • salt to taste

Instructions

  1. Preheat oven to 425°F. 

  2. Toss asparagus with olive oil, garlic, and a pinch or two of salt. Spread in an even layer on a baking sheet, ideally a flat cookie sheet without rims (reduces steam and makes the asparagus crisper). 

  3. Bake 10-15 minutes until tender and lightly crisped, slightly shriveled, and very lightly browned on the outside. Cooking time will depend on thickness. 

  4. Transfer asparagus to serving dish and use a flat spatula to scrape off any garlic that is stuck to the pan and sprinkle it on top as a delicious garnish.

Recipe Notes

 

Garlic Roasted Asparagus

Cold Brew Thai Iced Coffee

Beverages, Recipes, , , , , , , , , , , , , , , , , ,

Cold Brew Thai Coffee | Smooth, creamy and sweet without milk and little added sugar. Easy, vegan, and lightly sweetened. Guess Who's Cooking

Cold brew coffee is all the rage these days. This method brings out the delicious coffee flavor while leaving behind most of the acidity and bitterness. This recipe takes advantage of certain properties of cold brew to make a deliciously non-traditional version of Thai iced coffee that is smooth, rich, dairy-free, and sweet while using much less sugar.

If you’re making this for yourself, make one batch, drink one serving, then save the other serving in a jar for the next day. Or you can scale up the recipe and make several day’s worth! Cold brew will keep in the fridge for 1-2 weeks. Simply brew the coffee as directed, strain into a large container, keep refrigerated, and use the coffee as needed!

Cold Brew Thai Iced Coffee

Print recipe
Serves 2
Prep time 10 minutes
Dietary Diabetic, Gluten Free, Vegan, Vegetarian
Meal type Beverage
Misc Serve Cold
Traditional Thai iced coffee is often very sweet - this recipe uses only 1/2 teaspoon sugar per serving because the cold brew process brings out the natural sweetness of the coffee, and makes it less bitter so less sugar is needed to counteract the bitterness. You can also leave out the sugar completely! Coconut milk is used in place of sweetened condensed milk to make this recipe lower in sugar, dairy-free, and vegan.

Ingredients

  • 1/2 cup coarsely ground coffee
  • 1 teaspoon brown sugar or to taste
  • 1 teaspoon vanilla extract
  • 1/2 cup coconut milk
  • 1/2 teaspoon ground cardamom (optional)

Note

Cold brew coffee can have a lot of caffeine. Try using 1/4 cup regular coffee and 1/4 cup decaf to reduce the caffeine.

Use light or regular coconut milk, not the thinner coconut beverage found in the milk alternative section of the refrigerated case. Light coconut milk works just fine, but use regular coconut milk to make it extra creamy. You can also make this drink more traditional and use sweetened condensed milk.

Directions

Step 1
Combine all ingredients except coconut milk in a French press or other container with a lid. Add 2 cups water and stir.
Step 2
Refrigerate for 12-24 hours.
Step 3
If using a French press, push down the filter. If using any other container, lay a cheesecloth, thin cloth towel, or a coffee filter over a bowl or large (2 cups or more) liquid measuring cup. Pour the coffee mixture over the cloth to strain.
Step 4
Pour the strained coffee into 2 glasses with ice. Top with about 1/4 cup coconut milk, give or take a little bit to reach desired creaminess.

Cold Brew Thai Coffee | Smooth, creamy and sweet without milk and little added sugar. Easy, vegan, and lightly sweetened. Guess Who's Cooking

Cold Brew Thai Coffee | Smooth, creamy and sweet without milk and little added sugar. Easy, vegan, and lightly sweetened. Guess Who's Cooking

 

Cold Brew Thai Coffee | Smooth, creamy and sweet without milk and little added sugar. Easy, vegan, and lightly sweetened. Guess Who's Cooking

Cold Brew Thai Coffee | Smooth, creamy and sweet without milk and little added sugar. Easy, vegan, and lightly sweetened. Guess Who's Cooking

Cold Brew Thai Coffee | Smooth, creamy and sweet without milk and little added sugar. Easy, vegan, and lightly sweetened. Guess Who's Cooking

Cold Brew Thai Coffee | Smooth, creamy and sweet without milk and little added sugar. Easy, vegan, and lightly sweetened. Guess Who's Cooking
Smooth, sweet and low in acidity, even without the coconut milk!

Cold Brew Thai Coffee | Smooth, creamy and sweet without milk and little added sugar. Easy, vegan, and lightly sweetened. Guess Who's Cooking Cold Brew Thai Coffee | Smooth, creamy and sweet without milk and little added sugar. Easy, vegan, and lightly sweetened. Guess Who's Cooking

Microwave Popcorn

Recipes, Snacks, , , , , , , , , , , , ,

Make your own healthier microwave popcorn with just popcorn kernels and a paper bag! This allows you to control the ingredients and avoid potentially harmful chemicals in prepackaged microwave popcorn.

Microwave Popcorn | Guess Who's Cooking | Easy, healthy, all natural

Microwave Popcorn

Print recipe
Serves 1-2
Prep time 1 minute
Cook time 3 minutes
Total time 4 minutes
Dietary Gluten Free, Vegan, Vegetarian
Meal type Appetizer, Snack
Misc Child Friendly
Making microwave popcorn using just a paper bag and some kernels is fun, affordable, and can be healthier when you control the ingredients. Microwave popcorn bags can be lined with questionable additives, so it's better to play it safe and use a plain bag.

Ingredients

  • 1/4 cup popcorn kernels

Directions

Step 1
Pour about 1/4 cup popcorn kernels into a lunch-bag sized paper bag. It doesn't have to be exact. Fold the bag over 2-3 times to loosely close it.
Step 2
Microwave the bag on high for 3 minutes. Be careful to watch the microwave - don't get distracted and walk away. The chances are slim but since you are heating paper, there is a chance it could burn or catch on fire. Once popping slows to 2-3 seconds between pops, turn the microwave off. Allow to finish popping, then remove from microwave.
Step 3
Top with optional toppings - a drizzle of extra virgin olive oil and some seasoning salt is divine! You can also use other oils and other seasonings such as chili lime seasoning, or a mixture of nutritional yeast, salt, and garlic powder.

Microwave Popcorn | Guess Who's Cooking | Easy, healthy, all natural

 

Microwave Popcorn | Guess Who's Cooking | Easy, healthy, all natural
Single layer of popcorn kernels at the bottom of the bag
Microwave Popcorn | Guess Who's Cooking | Easy, healthy, all natural
Finished popping

2-Ingredient Sweet Potato Pancakes

Entree, Recipes, , , , , , , , , , , , , , , , , , , ,

2 Ingredient Sweet Potato Pancakes

2-Ingredient Sweet Potato Pancakes

Print recipe
2-Ingredient Sweet Potato Pancakes
Serves 2
Prep time 20 minutes
Allergy Egg
Dietary Gluten Free, Vegetarian
Meal type Breakfast
Misc Child Friendly, Serve Hot
These pancakes take just two ingredients. They are not exactly the same texture as traditional pancakes, but still tasty considering they only require two ingredients!

Ingredients

  • 1 cup sweet potato, cooked
  • 4 large eggs
  • cooking oil such as canola, coconut or grapeseed

Directions

Step 1
Mash sweet potato with a fork. Whisk eggs in a separate bowl, then add to mashed sweet potato.
Step 2
Heat a nonstick skillet such as a cast iron skillet over medium low heat. Add a little oil.
Step 3
Add sweet potato mixture to pan 1 tablespoon at a time. Flip pancakes once edges lighten in color and turn more opaque and small bubbles start to form on top, about 3 minutes. They are done when both sides are golden brown. Repeat until all mixture is used, adding more oil as needed.
Step 4
Serve with toppings of choice - maple syrup, nut butter, butter (or non-dairy butter) or fruit.

2 Ingredient Sweet Potato Pancakes

2 Ingredient Sweet Potato Pancakes

2-Ingredient Crispy Rice Bars

Dessert, Recipes, , , , , , , , , , , , , , , , , ,

2-Ingredient Crispy Rice Candy Bars | Healthier gift, vegan, vegetarian, plant-based, gluten-free, dairy-free

These bars make a fun and healthi-er gift. They are very easy to make – all you have to do is melt chocolate and stir in cereal. They can be made vegan and/or gluten-free if you check the ingredients on the chocolate and cereal. If these need to be made gluten-free, be extra careful to check the cereal as some rice cereal is sweetened with malt syrup, which is made from barley, a gluten-containing grain.

2-Ingredient Crispy Rice Bars

Print recipe
2-Ingredient Crispy Rice Bars
Serves 12 - 14
Prep time 5 minutes
Cook time 5 minutes
Total time 10 minutes
Dietary Gluten Free, Vegan
Meal type Dessert
Misc Child Friendly, Freezable
These 2-ingredient candy bars are very easy to make and can be made vegan and gluten-free. They make a great edible gift!

Ingredients

  • 1 1/2 cup dark chocolate chips
  • 1 1/2 cup crisped brown rice cereal

Directions

Step 1
Line a baking sheet with parchment paper and set aside.
Step 2
Melt the chocolate in a double boiler, stirring constantly until melted. Alternatively, heat the chocolate in a microwave-safe bowl in 30 seconds increments, stir, and repeat until melted.
Step 3
Gently stir in cereal and mix until all of the cereal is coated.
Step 4
Pour the cereal mixture onto the prepared baking sheet and spread into a square in an even layer. Chill in the refrigerator for at least 30 minutes or until firm.
Step 5
Place the parchment paper and bars on a cutting board. Cut the square in half and then cut into smaller bars. Store in an airtight container at room temperature.

 

There are many options for ingredients that you may use, but if you’d like to know the exact brands used in these photos, see below.

2-Ingredient Crispy Rice Candy Bars | Healthier gift, vegan, vegetarian, plant-based, gluten-free, dairy-free

I used Barbara’s Organic Brown Rice Crisps cereal, which was labelled vegan and gluten free (“Verified to contain less than 20 ppm gluten”) at the time I bought it. It contained 1g sugar per 1 cup serving and was sweetened with organic fruit juice concentrate (pear or apple).

For the chocolate, I used Pascha Organic Dark Chocolate Chips, 55% Cacao, Semi-Sweet. It was “allergen-friendly,” vegan, and gluten-free.

Grilled Portabello with Avocado Chimichurri

Appetizers, Recipes, Sides, , , , , , , , , , , , , , , , , , , ,

Portabello Steaks with Avocado Chimichurri | Healthy, easy, no added sugar, vegan, vegetarian, plant-based, gluten-free, dairy-free | Guess Who's Cooking

This recipe is adapted from Minimalist Baker, which has tons of truly amazing recipes! Chimichurri is a flavorful Argentinian sauce typically served with grilled beef. This completely plant-based recipe pairs a healthier “steak” with this healthy topping. The sauce can also be prepared in a food processor for a smoother result.

Grilled Portabello with Avocado Chimichurri

Print recipe
Serves 4
Prep time 10 minutes
Cook time 10 minutes
Total time 20 minutes
Dietary Diabetic, Gluten Free, Vegan, Vegetarian
Meal type Appetizer, Side Dish, Starter
Occasion Barbecue
Region South American
This recipe is adapted from Minimalist Baker, which has tons of truly amazing recipes! Chimichurri is a flavorful Argentinian sauce typically served with grilled beef. This completely plant-based recipe pairs a healthier "steak" with this healthy topping. The sauce can also be prepared in a food processor for a smoother result.

Ingredients

  • 4 portabello mushrooms (stems removed)
  • 1 tablespoon olive oil
  • 1/4 teaspoon salt

Chimichurri

  • 1 cup avocado (cubed)
  • 1 cup fresh parsley (minced)
  • 1/4 cup olive oil
  • 3 tablespoons lemon juice
  • 1 tablespoon garlic (minced)
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon red pepper flakes

Directions

Step 1
Toss mushrooms with olive oil and salt. To broil: place mushrooms gill side up on baking sheet and place under broiler for about 5 minutes on each side, or until tender. To grill: place mushrooms gill side up on preheated grill and grill each side for about 5 minutes or until tender.
Chimichurri
Step 2
In a medium bowl, combine avocado, parsley, olive oil, lemon juice, garlic, salt, pepper, and red pepper. Top mushrooms with chimichurri and serve.

Portabello Steaks with Avocado Chimichurri | Healthy, easy, no added sugar, vegan, vegetarian, plant-based, gluten-free, dairy-free | Guess Who's Cooking

 

 

Portabello Steaks with Avocado Chimichurri | Healthy, easy, no added sugar, vegan, vegetarian, plant-based, gluten-free, dairy-free | Guess Who's Cooking

 

Grilled Peaches and Pineapple

Appetizers, Recipes, Sides, , , , , , , , , , , , , , , , , , , , , ,

Grilled Peaches and PineapplePhoto credit: Peter Ma

Grilling fruit caramelizes it for a crisp and sweet outside and a warm and tender inside. It also brings out the natural sweetness, so no added sugar is required! Try it as an appetizer, a side dish, or a dessert with your next barbecue.

Grilled Peaches and Pineapple

Print recipe
Serves 6
Prep time 10 minutes
Cook time 10 minutes
Total time 20 minutes
Dietary Diabetic, Gluten Free, Vegan, Vegetarian
Meal type Appetizer, Dessert, Side Dish
Misc Serve Hot
Occasion Barbecue
Grilling fruit caramelizes it for a crisp and sweet outside and a warm and tender inside. It also brings out the natural sweetness, so no added sugar is required!

Ingredients

  • 4 peaches
  • 1 pineapple
  • 2 tablespoons canola oil

Optional

  • 1 teaspoon ground cinnamon
  • 1 tablespoon balsamic vinegar

Directions

Step 1
Preheat grill. Meanwhile, cut peaches in half and remove the pit. Cut the peel off the pineapple and cut into spears.
Step 2
Toss peach halves and pineapple spears with canola oil. Optional: Toss pineapple with cinnamon.
Step 3
Grill peaches and pineapple on both sides, until there are golden brown grill marks. Serve warm.
Step 4
Optional: drizzle balsamic vinegar over the peaches.

 

Grilled Peaches and Pineapple
Photo credit: Peter Ma

Lemon Garlic Zucchini Noodles

Entree, Recipes, , , , , , , , , , , , , , , , , , ,

 

Lemon Garlic Zucchini NoodlesThis quick meal can be whipped up in about 15 minutes. Other than a spiral slicer, you could also use a julienne peeler or the grater attachment on a food processor. This recipe is completely plant-based without any animal products, but the combination of vegetables, beans and healthy fat will satisfy your appetite.

Optional additions include pine nuts, sauteed spinach, or cherry tomatoes.

Lemon Garlic Zucchini Noodles

Print recipe
Lemon Garlic Zucchini Noodles
Serves 4
Prep time 10 minutes
Cook time 5 minutes
Total time 15 minutes
Dietary Diabetic, Gluten Free, Vegan, Vegetarian
Meal type Lunch, Main Dish
This plant-based entree can be ready in about 15 minutes. It contains no refined grains, no animal products, and doesn't contain any of the top 8 common allergens.

Ingredients

  • 6 cups zucchini, spiral sliced (2-3 zucchinis)
  • 2 tablespoons olive oil
  • 2-3 cloves garlic, minced
  • 2 tablespoons lemon juice (about 1 lemon)
  • 1/2 teaspoon lemon zest
  • 1 3/4 cup white beans (or 15 ounce can, rinsed and drained)
  • Salt and pepper to taste

Directions

Step 1
Heat oil in a large skillet over medium heat. Add garlic and cook until fragrant, about 30 seconds.
Step 2
Add zucchini and cook for 1-2 minutes or until just tender, stirring often. Stir in beans and remove from heat. Add lemon juice, lemon zest, salt and pepper. Serve immediately.