Cauliflower and Asparagus Soup


2 teas safflower oil

1 small onion, chopped

3 carrots cubed

1 16 oz can cannellini beans, drained and rinsed

5 cups water

3 to 4 cups cut cauliflower and asparagus and carrots

1 teas salt (or more to taste)

Saute oil, onion, and carrots for about 5 minutes. Add beans and water and simmer for about 15 minutes. Add cauliflower, asparagus, and salt, and simmer for 10 more minutes. Cover until ready to serve.



Barley Soup

1/4 cup safflower oil
1/2 pound mushrooms, cut into 1/2 in pieces
2 large carrots, chopped
2 large celery sticks, chopped
1 onion, chopped

1/2 cup barley, rinsed
2 Tbs flour
16 oz can white beans, drained and rinsed
8 cups water
1 to 2 tsp salt
1/4 cup chopped fresh parsley

Sautee first set of ingredients for about 15 to 20 min, until soft. Add barley and stir. Add flour and stir. Slowly stir in water. Then add salt and beans. Simmer for about 40 min covered. Add parsley and servie.

Lentil Soup

Lentil Soup*

3 cups dry lentils or two cans lentils, drained and rinsed

7 cups water

2 teaspoons salt

6 to 8 medium cloves garlic, crushed (optional)

2 cups chopped onion

2 stalks celery, chopped (optional)

2 medium carrots, sliced or diced

1 or 2 potatoes, peeled and diced

Place lentils, water and salt in a kettle. Bring to a boil, lower heat to the slowest possible simmer, and cook quietly, partially covered, for 20 to 30 minutes. Or skip this and start with canned lentils.

Add vegetables. Partially cover and let simmer peacefully another 20 to 30 minutes, stirring occasionally.

Yield: 6 to 8 servings.

*adapted from the Moosewood Cookbook

Lunch Box Ideas

Pick one:

Quesadillas made from: 365 brand flour tortillas, Tofutti cream cheese, refried beans (can get unspiced refried beans at whole foods and trader joes) or black, pinto, or kidney beans drainded and rinsed, canola spray

Roll-ups made from 365 brand flour tortillas, Tofutti cream cheese, and/or cashew butter

Sandwich with bakery/unpreserved bread, and Tofutti cream cheese and/or cashew buter

Bakery/unpreserved bun with leftover roasted chicken and Tofutti cream cheese

Soup (see recipes or Amy’s lentil or Amy’s split pea)

Leftover pasta

Pick one: leftover peas, green beans, mixed vegetables, or carrot slices (the leftover broccoli and cauliflauer are usually not eaten)

Pick one: banana or pear squeezer, bag of dried pears, delmonte canned pear halves (barlette pears in water and sugar), fresh sliced pear, banana, or mangos

Pick one: bag of potato chips or pretzels

Pick one: Natures Best chocolate cream or choc chip cookies, homemade cookie bar, or banana bread

Vegan Low-Sal Enchiladas

I usually only make one or two at a time when I’m making a different type of enchiladas so don’t have the ingredient amounts sorted out. Ingredients are:
-365 brand flour tortillas
-chopped onions
-refried beans (make sure contain only beans, salt, water)
-rice milk or cashew milk
Spread beans on tortillas and roll up. Sprinkle onions and pour milk on top. Bake about 30 minutes at 350.

Pea Soup

1 teas safflower or sunflower oil
1 small or medium onion, chopped
10 oz bag of frozen peas
2.5 cups water
1 to 1.5 teas salt
optional: carrot or potato
Saute onion and oil for about 5 minutes, until soft. Add water and bring to boil. Add peas and salt until heated (if using carrot or potato boil until they are soft). Blend in food processor, blender, or with hand mixer.

Teddy Bear Bread

This is an easy and fun bread invented by my daughter’s wonderfully creative preschool teacher.

Trader Joes refrigerated pizza dough (plain – not the herby one)
Shape the dough into several balls – a big one for the body, smaller one for the head, then ears, legs and arms if you choose.
Place on a greased cookie sheet and bake at 425 until its a golden brown and cooked all the way through (30 minutes or more).
Of course, this can be made into all sorts of shapes including soft pretzel shapes.

Options: Could be served with vegan cream cheese or use the macaroni and cheese-less sauce for a dipping sauce. Or make into a wreath shape and stuff with some brown sugar to make a kings cake.

Macaroni and Cheese-less

I have made several vegan salicylate free sauces and the sauce for this is the only one my daughter has actually liked. I don’t think you can make something that’s not cheese taste like cheese, but it does look like a cheese sauce and its tasty and creamy like comfort food.

16 ounces dried pasta or rice pasta
1.5 cup peeled/diced potato (russet works well)
1/2 cup peeled/diced carrots
1 small cup chopped onion
3 to 6 cloves garlic, chopped
1 1/2 cup water (preferably use liquid from pot of boiled veggies – save some extra in case you need to thin it more)
1/2 cup cashew butter (or use raw cashews)
1 1/2 to 2 1/2 tablespoon lime juice (to taste)
1 1/2 to 2 teaspoon salt (or more to taste)
optional: bread crumbs or cashew meal for topping before baking


Cook pasta according to instructions.
Boil potatoes, carrots, and onion for at least 10 minutes (until tender) in medium to large pot. Add the garlic for the last couple of minutes of boiling. In blender or food processor, blend the vegetables, water, cashew butter, lime juice, and salt. Taste and adjust seasonings. Pour sauce over cooked pasta. Serve or bake as you would regular macaroni and cheese (around 20 to 30 minutes at 350).

Notes: This cheese-less sauce is also good on baked potatoes, for dipping vegetables or french fries in, on tortilla chips, etc.. Could also be used as a base for a “creamy” soup like broccoli cheese soup.

Spanish Style Rice

Large Rice Ingredients
serves 10 to 13
1/2 cup sunflower or safflower oil
one large chopped red onion
2 to 4 teas chopped garlic
16 oz frozen mixed vegetables ( I use peas, carrots, green beans, corn)
2.5 cups rice
3 3/4 cups water
2 teas salt

Smaller Rice Ingredients
serves 4 to 6
1/4 cup safflower or sunflower oil
1 medium chopped onion
1 to 2 teas chopped garlic
6 to 8 oz frozen mixed vegetables
1 cup rice
1 1/2 cups water
1 teas salt

Saute onions in oil until soft (about 10 minutes). Add vegetables and garlic and saute a few more minutes. Add rice and saute a few more minutes. Add water and salt (and totatoe sauce and cumin if using). Bring to boil as you would with any rice. Cover and cook on low heat about 20 more minutes. Adjust seasoning and add a little more water if necessary.
Tip: If short of time, rice can be covered and turned off to finish cooking (stove does not need to be kept on for the entire 20 mins).

Grilled Cheeseless

My daughter used to love grilled cheese. Vegan “cheese” contains a lot of mystery ingredients that could be high in salicylates. I finally came up with an alternative that she likes. Make like a grilled cheese, but with the following ingredients:

spectrum canola spray

2 slices of bread

Tofutti vegan cream cheese and refried beans spread on the bread in place of cheese