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), […]

This hearty stew has everything you used to love about beef stew but without the beef, including large chunks of potato, carrot, celery, and onion. Portabella mushrooms stand in for the beef. Garlic, paprika, and fresh rosemary provide excellent flavor. To avoid excess sodium, look for salt-free tomato paste, and salt- and sugar-free canned peas […]

Burrito bowls have come into fashion as more people cut out refined carbohydrates, in this case the flour tortilla. This filling dish is flavorful, colorful, easy to make, and the simple lime juice dressing is just right. To avoid excess sodium, look for canned beans with no added salt (or cook your beans from scratch). […]