Tag Archives: dairy free

No-Cream of Mushroom Soup

mushroom soup 2

Back to the grind… It’s been about 5 months since I’ve posted on the blog, that’s 2365 years in the blog world. With school, moving, bad lighting and now moving again, I haven’t been making blogging a priority. But my life has slowed down and I now have more time to do so which means yummy, delicious taste testing ’til I cant eat no more. Which is perfect on a day like today, as I am hiding out from the snow storm here in Toronto.

So I posted this vegan, dairy-free soup on social media a few months back  with the promise of including my recipe and it is finally that time.

Do you remember eating those canned cream of mushroom soups back in the day…like waaaaay back….in the ’90’s. Adding it to pasta dishes, baked chicken or just downing it as  soup. (I’m cringing and I hope you don’t use it anymore!!!)  Well little did you know it contained a slew of ingredients that was harmful for your health. Here are the actual ingredients: Water, mushrooms, vegetable oil (corn, cotton, canola and or soybean oil) modified food starch, wheat flour, contains less that 2% of: salt, monosodium glutamate, soy protein concentrate, dehydrated cream (cream, Milk, soy lecithin) yeast extract, flavouring, dehydrated garlic.  So let’s see here, we’ve got toxic genetically modified and highly chemically sprayed oils that are extremely inflammatory. ” Flavouring”  which could contain about anything. Monosodium Glutamate or MSG is used as a “flavour enhancer”  that tricks your brain into thinking a food tastes good and makes you want more. It’s an excitotoxin which means it overexcites your brain cells to the point of damage or death. Triggering or worsening learning disabilities, Alzheimer’s, and Parkinson’s. Not to mention immediate responses after consuming it like headaches, nausea, numbness, tingling, rapid heartbeat, chest pain, weakness and so on.  The worst part is MSG is not only labelled as monosodium glutamate, it is hidden in ingredients such as: soy or whey protein, yeast extract, gelatin,  flavouring and the list goes on. The sure fire  way of avoiding it is to eliminate processed foods all together. Always read the label when grocery shopping, and if there is an ingredient that you don’t recognize then its best not to pick it up. ( back to my first point about eliminating processed foods, sorry don’t hate me.. keep reading :))

Mushroom Soup

Enough about that lets get to all the good stuff that is in this soup.

Mushrooms – The almighty immune system boosting powerhouses. Perfect for this time of year. (especially today as I am currently hiding out from a snow,ice,freezing rain storm) Mushrooms have been known for their polysaccharide and beta glucan components that have anti cancer properties and strengthen the immune system.  They are also full of minerals, including selenium, copper, potassium, and zinc. Also great sources of many B vitamins which keep our bodies running in tip top shape and full of energy.

Cauliflower – Part of the cruciferous family and contains antioxidant and sulfur containing nutrients to help the liver with detoxification support. Not to mention it adds the creaminess factor to this soup.

No cream of Mushroom Soup


1 large onion

3 cloves of garlic

1 medium cauliflower ( chopped into florets)

8 cups of filtered water  (or just enough to cover the cauliflower and onion in the pot)

6 cups of chopped mushrooms  (I used shiitake, king oyster, cremini and button)

A few sprigs of thyme

Himalayan salt to taste


1. In a large pot add a little bit of extra virgin olive oil. Sauté garlic and onions for 5 minutes.

2. Add cauliflower to pot and cover with water. Bring to a boil and reduce heat to medium. Simmer for 20 mins. Add salt throughout cooking adjusting to taste.

3. After 20 min add 4 cups of chopped mushrooms into pot. Simmer for 5-7 mins.

4. Take pot off heat and use immersion blender and blend soup until creamy. Once it has all been blended, add remaining 2 cups of mushrooms and slightly blend leaving some mushrooms in tiny pieces.

5. Take thyme off sprigs and sprinkle into soup. ( I added about 12 sprigs worth , thyme lover) Enjoy.

* optional- Add a little bit of full fat coconut milk to up the creaminess factor.



Creamy Cashew Alfredo with Zoodles

Creamy cashew alfredo

Ummmmmmmm Hello Lover! This is my favourite sauce ever! Its super creamy, “cheesy”  and full of flavour. What’s even better is that it’s totally healthy for you and dairy free of course. If it was up to the Mr., he would eat this every other day. I made this when he wasn’t home a few days ago and wasn’t going to tell him but it slipped out and of course I had to make it for him 2 days later. He just loves it, as do I, but I already said that. Ok one more time….I love it.

I think this recipe is so fitting, especially since I will be in Italy on my honeymoon when it is posted. Where I will definitely indulge in some authentic Italian food. My mouth is watering just thinking about it. Of course, I won’t be slamming back pizza and pasta at every meal. I want to enjoy my vacay and I don’t want to end up sick, bloated and feeling like I was just hit by a truck. Which is how I typically feel if I eat gluten or dairy. Hmmm I wonder how many vegan and/or raw restaurants I can find in Italy. Just joking…or am I . Definitely have to find a few juice bars though. I can’t live without my juice.

zucchini noodles

This is not your typical alfredo made with heavy cream, butter and parmigiano. This dairy free sauce is made with cashews, nutritional yeast and garlic. So simple, quick and you won’t miss the other version. More importantly, it won’t make you feel like crap after eating it.

Cashews are everything, you can make creamy goodness in any recipe that calls for cream. Whether it’s sweet or savoury. I’ve even made a typical Portuguese cod fish dish that the Mr. loves with cashew cream instead of 35% cream and he couldn’t even tell the difference. Oh and I can’t forget about cashew butter. It makes the perfect snack and treat slathered onto some apple slices.

Cashew nuts are a good source of monounsaturated fat derived from oleic acid. Monounsaturated fats are known for protecting against heart disease by lowering high triglycerides levels (fats that are carried in the blood). They are also a great source of protein, phosphorus and magnesium.

Nutritional yeast is an excellent source of b vitamins, which is important for energy production, stress management and the metabolism of protein, fats and carbs. It’s a complete source of protein and has a cheesy flavour to it. It’s so great to use in recipes that call for parmesan, mac and cheese (vegan of course) , or sprinkled onto salads,veggies, baked sweet potato fries, basically anything and everything.


Zoodles are back. You can definitely pair this sauce with a gluten free pasta if you’d like but it’s so rich, it really works better with a lighter noodle or vegetable in this case.

Creamy Cashew Alfredo with Zoodles


4 small zucchinis

2 cups raw cashews (soaked for 2 hours)

2 tbsp. nutritional yeast (or more for a “cheesier” taste)

3 tsp garlic powder

3/4 cup filtered water

2 tsp of extra virgin olive oil

Himalayan pink salt and pepper to taste

1. Wash and spiralize zucchini and set aside.

2. Discard water and rinse cashews.

3. Add all the ingredients to a high powered blender and add water slowly. You may not need all of the water or may need more, depending on the type of blender you’re using.

4. Pour onto zoodles and Enjoy!

Lemon Chia Seed Muffins

So I usually get my inspirations from my super crazy intense cravings that attack at the worst times. Usually when I need to be bikini ready in a month and a half for my honeymoon/summer vacation. Perfect timing right. However, I have the Mr. to blame for this one. He asked me to make him lemon muffins a few days ago and of course I said no because we both agreed we wouldn’t have any sweets until our trip. But I haven’t been able to stop fantasizing about them because he planted the seed in my head and even bought me a new muffin pan yesterday because I had left mine at my parents house. So I took the hint. I absolutely love experimenting in the kitchen and coming up with my own healthy takes on refined sugar, flour, dairy, genetically modified and preservative filled baked goods. So I came up with these Lemon Chia Seed Muffins which are absolutely delicious, guilt free and good for you.


I incorporated chia seeds instead of poppy seeds for the extra fiber and nutrient boost. Chia seeds are filled with antioxidants that help protect your body from free radical damage and aging. (Hello youth). They also contain magnesium, calcium (bye dairy), iron, vitamin C  and double in size when they come into contact with liquid so it helps keep you satiated.


The combination of almond flour and brown rice flour, which are both gluten free, was a total fluke. I was playing around in the kitchen one day and didn’t have enough almond flour and was out of almonds so I decided to add brown rice flour and it totally worked. Almonds contain high amounts of magnesium, vitamin E and they help balance blood sugar. Ideally, it is best to grind raw almonds yourself in a coffee grinder to maintain as much nutrients as possible.

Now onto the good stuff.


Lemon Chia Seed Muffins with Coconut Glaze

Ingredient List      

1½ cup plus 2 tbsp of almond flour

1/4 cup of brown rice flour

1 tsp of baking powder      

½ tsp of baking soda

pinch of salt

2 eggs

3 tbsp of freshly squeezed lemon juice

2 tsp of lemon zest*

1/3 cup of pure maple syrup

2 tbsp of chia seeds

2 tbsp of grapeseed or melted coconut oil

2 tbsp of unsweetened nut milk (I used homemade almond milk)                                                                              

1.Pre heat oven to 350°. Mix dry ingredients together. (almond flour, brown rice flour, baking soda, baking powder and salt)

2. In a separate bowl, beat eggs and add in maple syrup, lemon juice, grapeseed oil and almond milk.

3. Pour wet ingredients into dry and mix well. Incorporate chia seeds and lemon zest and scoop into prepared liners in muffin tray.

4. Bake for 18- 20 mins.

* Make sure the lemon zest is coming from an organic lemon as you do not want pesticides in your muffins. It is important to always buy organic whenever possible to ensure your not being exposed to harmful chemicals and genetically modified organisms.

Coconut Glaze

Ingredient List       

½ cup of cashews

1/4 cup of full fat coconut milk       

1/4 cup of filtered water

1½ tsp of raw honey

2 tbs of unsweetened shredded coconut                                                                                                    

1. Place ingredients in food processor or high powered blender and process until smooth and creamy. Drizzle onto muffins.