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Sweet yams and earthy greens add another level of enjoyment to traditional split pea soup. Recipe by Cathy Fisher Ingredients: 8½ cups water 2 cups dry/uncooked split peas 1 medium yellow or white onion, chopped 1 medium yam, peeled and chopped (about 1½ cups) 1 medium white potato, peeled and chopped (about 1½ cups) 2 […]

Garbanzo beans are an ideal substitute for tuna when it comes to creating a health-promoting version of tuna salad. Recipe by Cathy Fisher For the salad: 2 cans cooked garbanzo beans (15 ounces each; about 3 cups total), drained and rinsed 3 ribs celery, sliced (about 1 cup) ¼ cup finely chopped red onion ¼ […]

This soup is reminiscent of New England clam chowder: it’s thick, creamy, and full of potatoes, as well as onion, celery, bay leaves, and thyme. Chopped oyster mushrooms provide a great clam-like texture. A few cashews blended in add richness instead of cream and butter, and if you want a seafood flavor, simply add some […]

This filling and flavorful casserole is perfect for a family meal, when company visits, or just when you want delicious leftovers for the week. Instead of using cheese as a thickener and topping for this casserole, I use oil-free corn tortillas. 1 medium yellow or white onion, chopped (about 2 cups) 1 medium red bell […]

Serve this flavorful chunky salsa in steamed corn tortillas with rice, or atop salads, hash browns, or baked potatoes. For a black bean dip, simply blend all of the ingredients in a food processor (see Notes). 1 can cooked black beans (15 ounces; about 1½ cups), drained and rinsed 1 cup corn kernels (thaw first […]

This sweet, hearty cake has a minimum of ingredients and steps, and may be served plain or with Lemon Frosting. 1½ cups non-dairy milk 8 ounces dates, pitted and quartered (about 12 medjool or 24 deglet) 1½ teaspoons almond extract 1¼ cups rolled oats, ground into flour (or 1¼ cups oat flour) ¾ cup millet, […]

This hearty casserole calls for garbanzo beans instead of tuna, and mushrooms instead of the traditional can of salt-heavy Cream of Mushroom Soup. No-nut option as well. Sauce: 2½ cups unsweetened non-dairy milk ½ cup raw, unsalted cashews (2 ounces) 1 teaspoon granulated onion ½ teaspoon ground black pepper 1½ cups uncooked elbow or small-shell […]

Try this salt- and sugar-free ketchup on hash browns, veggie burgers, or baked French fries. It uses no added salt or refined sugar. 1 can (6 ounces) tomato paste 1 half of an apple and diced (skin on or off) ¾ cup water 1 tablespoon lemon juice ¼ teaspoon garlic powder ¼ teaspoon dried oregano […]

These hash browns are delicious with a little granulated onion and garlic, ground black pepper, and homemade ketchup. Using a spiral slicer yields better results than a traditional grater (see Notes). 1 medium to large white potato (Yukon golds work very well) per person, skin on or offgranulated onion or garlic to taste1 recipe Salt-free […]

There’s nothing like a soft oatmeal-raisin cookie! Dates and almond butter stand in for more traditional butter, eggs, and refined sugar. This cookie is rich, due to the almond butter, but for a lower-fat cookie, see Notes. To avoid excess sodium, use sodium-free baking powder. 7 ounces dates (about 14 Medjool or 28 Deglet Noor), […]

Cathy Fisher
Chef
Cathy Fisher

Cathy Fisher has become a featured recipe expert for the NHA and is the creator of StraightUpFood.com, a blog that offers recipes and information on how to eat a health promoting, plant-based (vegan) diet. Cathy’s education and experience are grounded in her work with the McDougall Program (2006-present) and True North Health Center (2010-present), where she regularly teaches cooking classes to in-patient clients. Cathy graduated with her BA in Psychology, going on the earn a credential in Early Childhood Education and a certification in Nutrition Education. Cathy enjoys presenting to groups and giving people the practical skills they need to successfully shift to a healthier diet.

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