I have been making these multiple times per week for over two years. Definitely a favorite! I keep the dry ingredients mixed up in a big container so its as easy as using Bisquick.

1 cup + 2 Tbs flour
1 Tbs sugar
2 teas baking powder
1/4 teas salt
1 cup rice milk
2 Tbs canola oil
chocolate chips (optional for some/mandatory for others)

Mix in a bowl and cook on a griddle sprayed with canola oil. Flip and serve.


Chickpea Stew

1 Tablespoon safflower or sunflower oil

2 cans chickpeas, drained and rinsed

7 cups water

2 teaspoons salt

2 cups chopped onion

2 medium carrots, sliced or diced

2 potatoes, peeled and diced

Sautee onion with oil until soft. Add vegetables and water. Partially cover and let simmer peacefully another 20 to 30 minutes, stirring occasionally. Serve as a soup/stew or over rice.

Yield: 6 to 8 servings.

Easy and Healthy Dinner Options

Dinners can be a cinch when mystery sauces and spices aren’t an option and the sky isn’t the limit.

Chicken or Fish

Fresh or thawed chicken or fish (favorites: drumsticks cooked with skin on, salmon or cod)

Lightly coat (or spray) with sunflower or safflower or canola oil and lightly salt

Cook in pan at 425 for 20 to 45 minutes, until internal temp reaches at least 165 for fish and 185 for chicken.

Squeeze fresh lime juice on fish (option).

Pasta or Rice

regular or brown rice pasta with a little oil and salt; mixed with a little rice milk can be good, too; and/or with roasted or sautéed fresh garlic

plain rice (or with chopped garlic)


broccoli, cauliflower, carrots, or sliced potatoes. lightly coat or spray with safflower or canola oil, sprinkle with salt. Cook in pan at 425 for 10 to 15 min for broccoli or cauliflower; 20 to 60 mins for carrots or potato slices.

plain baked potato (with a little oil and salt)

chickpeas (if canned, drain and rinse)

boiled peas, green beans, or mixed vegetables

McCain’s smiley fries

Any of the above can be sprinkled with fresh chopped parsley

Vegan Blondies

1 cup cashew butter
1 cup brown sugar
2 teas vanilla (or maple syrup)
2/3 cup flour (or oat flour)
1 teas baking soda
1/8 teas salt
1/4 cup rice, cashew, soy milk, or water
1/2 cup choc chips (or more)
Mix all ingredients and spread into 8×8 or 9×9 pan. Bake at 375 for about 25 min or until a toothpick comes out clean. Or make about 24 cookies – bake at 350 or 8 to 10 min

Shopping List

Friends and family sometimes offer to make treats for my food sensitive child. It can be embarrassing to tell them that I need to read the ingredients of every item, but it is necessary. These are some pre-packaged foods that are in her regular rotation.

Pre-packaged food
Amy’s lentil soup
Del Monte canned extra light bartlette pears in syrup (syrup needs to contain sugar only – check ingredients)
Late July saltine crackers
Ians frozen fish sticks (check ingredients – the kind w/ wheat seem ok)
365 brand or once again cashew butter
Tofutti vegan cream cheese
Most plain pasta and rice
365 Organic morning Os
Pure maple syrup
Enjoy life mini chocolate chips and dark chocolate bar
Organic original rice dream (or Trader Joes) rice drink (NOT vanilla flavored)
Trader Joes refrigerated pizza dough
Trader Joes Cocoa (a lot of cocoa is cross-contaminated)
Brothers all natural fruit crisps – Asian pear
Simply seven sea salt lentil chips
Beanitos black bean or pinto bean chips (check ingredients – not flavored)
Bread with no preservatives and short ingredient list such as medittera wheat bread, the bread works or whole foods italian bread, whole foods big bagels (not the pre-bagged ones) , bruegers plain bagels
Whole foods tortillas
Whole foods flat breads (need to look up brand – not whole foods brand)
Canned refried beans that contain only beans, salt and water

Chocolate Sugar Cookies

These cookies are made for almost every special occasion in our house. They are a favorite among both kid and adults. The first time I made the vegan version of these, I also made a batch of the butter and egg version. We did a taste test and could not tell a difference. Both versions were delicious.

Wet Ingredients

1/4 cup rice milk

1/4 cup vegetable  oil

1 teaspoon of maple syrup (optional)

Dry Ingredients

1  1/3 cup flour

3/4 cup sugar

1/3 cup cocoa

1  1/2 teaspoon baking powder

1/2 teaspoon baking soda

extra sugar for rolling 


In medium bowl, mix wet ingredients. Mix together dry ingredients and add to wet ingredients. Mix until well blended. If needed, add additional water or milk until mixture is wet enough to form balls. Shape into 1 inch balls and roll in sugar. Place on cookie sheet and flatten with bottom of glass. Bake at 350 for 6-9 minutes, cool for 5 minutes, and transfer to wire rack to cool. Makes about 24 cookies.