Mashed Potatoes

This recipe is: dairy free, soy free, and vegan
Contains: potatoes

So easy and good you won't even miss the dairy!

4 Yukon potatoes, peeled and quartered
1/2 cup water
salt to taste

Boil potatoes until cooked through. Drain water and mash either manually or with an electric hand mixer. Add water a little at a time. Add salt to taste, mix in well and serve. That's it, amazing.

Quinoa Tabbouleh

This recipe is: vegan, dairy free, wheat free, gluten free, soy free, egg free, nut free, rice free, corn free

Pair with gluten-free, vegan falafels and you've got a winner!

3/4 cup quinoa
2 large vine ripe tomatoes
2 scallions, finely sliced
a handful of mint
a handful of Italian flat leaf parsley
1 lemon, juice of lemon only
4 tbsp olive oil
salt and pepper

In a saucepan add quinoa and 1 cup of cool water, bring to a boil. Reduce heat to a simmer, cover and cook for 15 minutes or until water is absorbed.

Empty cooked quinoa into a large bowl to cool. Meanwhile, cut an X into the tops of the tomatoes, place in a heat proof bowl and cover with boiling water, let steep 2-3 minutes. Remove from water, peel off the skins, take out the seeds and dice.

Add tomatoes and the rest of the ingredients to the bowl of quinoa and mix. Serve at room temperature.

German Potato Salad

This recipe is: gluten free, wheat free, dairy free, soy free
Contains: eggs, bacon, potatoes
Alternatives: To make this egg free chose a vegan mayonnaise, to make it vegan omit the bacon


At the local farmers market I came across an stall selling locally made sausages. While I am not a bratwurst fan, my boys are and at being gluten and casein free I was sold. The potato salad made a perfect pairing.

1 1/2 lbs potatoes, scrubbed
1 tbsp olive oil
4 strips bacon, chopped
2 tsp lemon juice
2 to 3 tbsp relish
1 stalk celery finely chopped
1 tsp Dijon or German mustard
3 tbsp dairy free/soy free mayonnaise
2 tbsp chives, chopped (red onion also works)
1 tbsp parsley
salt and pepper to taste


Cook the potatoes in a pot of salted water for 15 minutes, or until just tender. Drain and let cool for 5 minutes, then slice thickly and set aside in a bowl.
Meanwhile, in a fry pan cook bacon until crispy. Set aside on paper towels to drain.
In the fry pan keep 2 tbsp bacon grease, add lemon juice and olive oil then pour over the sliced potatoes. Add the celery, onion or chives and half the bacon. Mix well. Let cool.
Blend the mustard in a small bowl with the mayonnaise, parsley and salt and pepper. Add to the potatoes and toss well to coat. Spoon the potatoes into a serving bowl or onto plates and top with remaining bacon.

Rice Noodle Wraps

This recipe is free of: soy, gluten, dairy, meat, wheat, nuts
Contains: rice

This recipe came out of pure and total creativity...and a little boredom but it works. Better than that my son LOVED it!!



1 avocado sliced

1 small yellow bell pepper, julienned

1 medium carrot, julienned

1 small cucumber, julienned

a handful of mint

a handful of broccoli sprouts

16 pieced rice paper for rolling

3 oz rice noodles



optional sauces for dipping:

sunflower butter (for the kids)

Asian Coconut stir fry by World Foods (selected because it's soy free)

Cook noodles in boiling water for 5 minutes. Drain and set aside.

Soften rice paper if bought dried.

Assemble by adding a little of everything to the middle of the rice paper. Fold over edges and roll tight. Serve.

...the fried version is easier to eat since the rice paper gets a little crispy!

Moroccan Couscous with Saffron

This recipe is: dairy free, nut free, vegan
Contains: Soy, Wheat, Gluten

Alternatives: To make this recipe soy free sub the vegan butter for oil. To make wheat/gluten free try serving over rice.



2 cups peeled butternut squash, cut into 1/4 - 1/2 " cubes (I buy a bag of them in the refrigerated produce section at Trader Joe's)

2 cups yellow onion, chopped

1 1/2 cups carrots, cubed

1 1/2 cups zucchini, cubed

2 tbsp olive oil

Sea salt

1 1/2 tsp ground black pepper

1 1/2 cups vegetable broth

2 tbsp Earth Balance butter

1/4 tsp ground cumin

1/2 tsp saffron threads
1 1/2 cups whole wheat couscous
2 scallions, white and green parts, chopped

Preheat oven to 375.

Place squash, onion, carrots, and zucchini on a baking sheet and toss with olive oil, salt and pepper. Roast for 25 to 30 minutes, turning once midway through cooking.

While the vegetables roast, bring the vegetable broth to a boil in a saucepan. Remove the pan from the heat, stir in the butter, cumin, saffron, salt and pepper to taste. Cover the pan and steep for 15 minutes.

Scrape the roasted vegetables and their juices into a large bowl, add the uncooked couscous. Bring the vegetable broth back to a boil and pour over the couscous mixture all at once. Cover tightly with a plate and allow to stand for 15 minutes. Add the scallions, toss the couscous and vegetables with a fork and serve.

* Recipe adapted from The Kind Diet

Mamma's Note: This is a family favorite! Even my carnivorous husband lights up when we have this.to

Summertime Succotash

1 tbsp Earth Balance butter
1 tsp olive oil
1 cup diced red onion
1 clove garlic, minced
1 (10 oz) package frozen lima beans, thawed
1 cup fresh or frozen corn, thawed
1 cup cherry tomatoes halved
2 tbsp chopped fresh parsley
2 tbsp chopped fresh basil
1 tablespoon balsamic vinegar



In a large skillet over medium-high heat, melt the butter and oil together. Add the onion, saute for about 5 minutes or until the onion begins to brown. Add the garlic and cook for 1 minute longer.
Stir in the lima beans and saute for 5 minutes. Add the corn and tomatoes and cook for only 1 more minute, just enough to heat through. Remove from heat and stir in the remaining ingredients: parsley, basil and vinegar. Serve warm or chilled.

* Recipe from the Kind Diet

Mamma's Note: I really enjoyed eating this warm over a bowl of brown rice. Also a great picnic item. Serve with a baguette and some fried or roasted chicken.