At the time of publication, all recipes were free of the allergens listed as being free of in the title (i.e. soy-free, milk-free, etc.), and all other information shared was accurate to the best of my knowledge.
Though I strive to update outdated information quickly and work diligently to make sure you have the most accurate information possible at all times, it is your duty to double check labels EVERY TIME to ensure that the ingredients you use are SAFE FOR YOU.
Your doctor or allergist should also be your first go-to for information on how to handle your medical needs. That being said, if you DO notice an error, please send me an email letting me know (tell me what page or recipe the error is on, what the error is, etc.), and I will correct the error ASAP.
Thank you so much!

Please Be Advised:
I make sure all of my recipes use foods that are free of the allergens they say they are free of. You will need to do the same. For help with this, please see the appropriate "Alternative Names" page for the allergen(s) you need the recipe free of.

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Tuesday, June 26, 2012

Yogurt Smoothies (Soy, Fish, Nut, Egg, and Wheat-Free)

Strawberry Yogurt Smoothie

I'm sure that this recipe isn't original necessarily, but it is one I came up with on my own. It is very customizable, creamy and smooth, tangy yet sweet and perfect for a hot summer day! It is a great alternative to a milkshake when you're craving something like one but don't want to use up all your calories on dessert. ;)  It's also nutritious enough to have for breakfast or snack.  Anyway, I hope you enjoy it as much as I (and the rest of my family) do! :)

Please note that this recipe is only soy-free if you use all soy-free ingredients and is fish, nut, egg and wheat-free.

Yogurt Smoothies

frozen fruit of your choice such as berries, peaches, mango, pineapple, bananas; any combination

soy-free vanilla yogurt

honey or white sugar (optional)

1. Place desired amount (about 1 Cup per person) of frozen (yes, it MUST be frozen) fruit in a blender.

2. Add desired amount of yogurt (start with 1/4 Cup or so per person and add more if you want the mixture thinner) to reach the desired consistency. (You may have to pulse the mix at first until it is slightly blended, then continue full boar.  I use "Ice Crush" mode normally, but you can play around with the buttons and see which works best for you. :) )

3. Taste the mixture.  If you like it as is, feel free to enjoy it as is.  If you find it too tart, add honey or sugar (I would recommend starting at about 1 Tablespoon per person, re-tasting and then adding more if desired) and re-blend until well incorporated.

  • Yogurt Substitution: You could use plain yogurt in place of the vanilla yogurt or even milk.  A flavored yogurt would work as well, though that would probably take away the "soy-free" status of the recipe in that soy-free flavored yogurts (other than vanilla) are hard to find.
  • Honey/Sugar Substitution: You could use Splenda or another sweetener if you are looking to cut the calories or are diabetic.  You could also use jam or preserves, maple syrup, molasses - any form of sweetener that you prefer.

And whatever you do...If you make one for yourself, make one for your sweet little 2 year old, too, because (if you don't) this could happen:

And this:

Live and learn. :)

(This recipe was originally posted on my original site, Natural and Free.)

    Friday, June 22, 2012

    Taco Seasoning (Soy, Fish, Milk, Wheat, Egg and Nut-Free)

    I found this recipe on, posted by Bill Echols, and it is fantastic! I tried a few others that were either too spicy or too much heat and no flavor. I have modified it slightly to give you an idea how to modify it if you like it with more heat or mild or lower sodium. I hope you enjoy it as much as my family does! :)
    Please note that this recipe is only soy-free if you use all soy-free ingredients and is fish, milk, wheat, egg and nut-free.

    Taco Seasoning

    1 Tablespoon chili powder
    1/4 teaspoon garlic powder
    1/4 teaspoon onion powder
    1/4 to 1 teaspoon crushed red pepper flakes
    1/4 teaspoon dried oregano
    1/2 teaspoon paprika
    1 1/2 teaspoons ground cumin
    1/4 to 1 teaspoon salt (preferably sea salt)
    1/4 to 1 teaspoon black pepper
    1. In a small bowl, mix together all ingredients. (If you want more heat, use up to the higher amount of red pepper flakes, if you want less, use the smaller amount or you could even leave it out, though that is not my recommendation. If you are watching your salt intake, use the lower amount of salt, but I wouldn't recommend leaving it out completely. The amount of black pepper used is purely personal preference.)
    2. Store in an air tight container.

    There is no reason this mix shouldn't last as long as your spices last in your cupboard as long as it's stored in an air tight container - so a VERY long time! :) I use about 1/2 this mixture per pound of meat to give you an idea, but you can use more or less depending on personal preference. You can use it on chicken, beef, venison, etc. It's better (in my opinion) than the seasoning packets and so much better for you, and (though I've not priced it out) the price is not insane since you should have most of those ingredients in your spice cupboard on hand at any given time. Gotta love that! Enjoy!

    If you don't have a wheat/gluten issue and/or want to try some other variations, my sister-in-law posted some to Baptist Missionary Women that you might enjoy.  Feel free to check them out here.

    (This recipe was originally posted on my original site, Natural and Free.)

    One Ingredient Sorbet (Soy, Fish, Milk, Nut, Wheat and Egg-Free)

    My cousin posted a link to an one-ingredient ice cream on  that shows you how to make "ice cream" from just blended, frozen bananas! Well, I am not a huge fan of banana taste, but the link got me thinking of how I could maybe make "sorbet" with other types of fruits using the same method. Well, I just so happened to have frozen strawberries and peaches in my freezer, so I tried it out and guess what? SUCCESS! Cool and refreshing treat without a whole lot of work - just my kind of dessert! :)

    This recipe is only soy-free if you use all soy-free ingredients, and is fish, milk, nut, wheat and egg-free as well! Enjoy playing around with it! :) I know I will!

    One Ingredient Sorbet

    Frozen fruit cut into bite-sized pieces such as
    peaches, strawberries, blueberries, bananas, apples, raspberries, melon, cherries, kiwi, mango, grapes

    1. Place frozen fruit into your blender (1/2 Cup at a time works best).

    2. Blend the fruit on the "Blend" setting (you may need to use "Ice Crush" at first before it will blend well for you), and blend until it is to the smoothness of your choice. You will probably have to scrape down the sides from time to time as well to get even blending.

    3. Transfer "sorbet" to a bowl and enjoy!

    That's it! Easy peasy! You can use more than one fruit if you wish, just try not to work with more than 1/2 Cup total fruit at a time. You can even have fun adding other ingredients that are soft and would blend well such as peanut butter (this would take away the nut-free status of the recipe), honey, chopped mint or cocoa powder (you might have to add some sugar with that, though). I have not tried citrus fruits or pineapple yet, but those may work as well. The possibilities are endless! :)

    Note: If you want to freeze your own fruit to use rather than use a store bought bag of fruit (like say you want to use up that left-over fruit salad), simply put the fruit on a single layer onto a cookie sheet or plate and stick it in the freezer for 1 to 2 hours until frozen.

    (This recipe was originally posted on my original site, Natural and Free.)

    Upside Down Pizza (Soy, Fish and Nut-Free, Can Be Wheat-Free)

    This is a recipe I received from my cousin, Suzanne.  It is very simple, good and customizable.  It was a huge hit with my kiddos and husband.  It has definitely earned a spot in our favorites, as I hope it will in yours. :)

    Please note that this recipe is only soy-free if you use all soy-free ingredients, is fish and nut-free and can be wheat-free if you use gluten-free flour (such as King Arthur Flour Gluten-Free Flour).

    Upside Down Pizza
    1 1/2 lbs. of ground beef or turkey
    (Double check labels if using turkey to make sure that it is soy-free!)

    1 jar of soy-free spaghetti sauce
    (such as Bertolli Tomato and Basil (non-organic))

    12 oz. (1 1/2 Cups) of Mozzarella cheese, shredded

    2 eggs

    1 Cup milk

    1 Tablespoon olive oil

    1 Cup Soy-free flour
    (All Purpose or Whole Wheat both work well, just check labels to make sure it's soy-free!)

    1. Preheat oven to 350oF.

    2. In a large skillet, brown meat.

    3. Add sauce to the meat and pour mixture into the bottom of an ungreased 13x9 pan.

    4. Sprinkle most of the cheese over meat mixture.

    5. In a large bowl, mix the eggs, milk, oil, and flour and pour it over the top of the meat mixture and cheese in the pan before sprinkling the rest of the cheese on top.

    6. Bake for 30 minutes, or until slightly browned and bubbly (think what pizza/lasagna looks like when it's done).

    • You can use any combination of soy-free meats and veggies that you like on your pizza in this.  Just add them in with the ground beef/turkey or in place of it.  I would recommend keeping your amount of meats/veggies to around 1 to 2 Cups total, though.
    • You can use Co-Jack cheese with your Mozzarella or in place of if you want to.  Again, keep your total amount of cheese between 1 and 2 Cups.
    • For extra flare, sprinkle Oregano and/or Dried Parsley on top before baking.

    (This recipe was originally posted on my original site, Natural and Free.)

    Easy Flavored Rice (Soy, Fish, Milk, Nut, Wheat and Egg-Free)

    I cannot say that this recipe is necessarily mine, though the dried parsley is my tweak, but I cannot give exact credit to anyone in particular either because the idea of using broth instead of water has been around for ages (If anyone out there knows the exact origin, please let me know and I'll amend this! Thanks!). What I can say about this recipe, though, is that it is very easy and very adaptable. It is great as is for sides or to give more flavor to rice that you want to add to other recipes. I think you will find it invaluable! :)

    Please note that this recipe is only soy if you use all soy-free ingredients, and is also fish, milk, nut, wheat and egg-free.

    Easy Chicken Flavored Rice

    Easy Flavored Rice

    Minute/Instant Rice (white or brown - your choice)

    Soy-Free Broth/Stock of choice (I recommend using Kitchen Basics)

    Dried parsley (optional)

    1. Cook the minute/instant rice according to the box directions EXCEPT use the broth/stock in place of the water.

    2. After the rice has cooked for its 5 minutes, stir in dried parsley to taste (anywhere from 1 teaspoon to 1 Tablespoon should be sufficient) BEFORE you let it rest for the recommended 5 minutes.

    • Spanish Rice: If following the 2 servings directions on the box: Bring 1 Cup chicken broth/stock and 1/2 to 1 Cup soy-free salsa (any heat) to a boil, stir in your 1 Cup rice and return mixture to a boil. Reduce heat, cover and simmer for 5 minutes. Remove from heat and stir in parsley (if using), cover and let stand for 5 minutes. Fluff lightly with fork and serve.
    • Chicken Almond Rice: Cook the rice using chicken broth/stock and stir in toasted slivered almonds (amount based on personal preference, but I'd say 1/2 to 1 Cup per 2 servings should be more than adequate) either with the parsley or right before serving depending on how much crunch you want them to have. (Note that this version is NOT nut-free.) To toast almonds: Toast them either on the stove in a heavy, ungreased skillet over medium heat until golden brown OR spread them in one layer on an ungreased, shallow baking pan and cook at 350oF for 10 to 15 minutes, stirring occasionally until the almonds are golden brown.
    (This recipe was originally posted on my original site, Natural and Free.)

      Hot Cocoa (Soy, Fish, Nut, Wheat and Egg-Free)

      This is a recipe I got on the back of a can of Spartan Cocoa Powder that I've modified slightly.  It is very good and really easy. :)  It's perfect on the cold days when you want something warm and comforting.

      Please note that this recipe is only soy-free if you use all soy-free ingredients, and is fish, nut, egg and wheat-free.

      Hot Cocoa topped with Marshmallow Fluff and sprinkled with cinnamon.
      Hot Cocoa
      4 1/2 Cups milk (divided)

      1/2 Cup white sugar

      1/2 Cup cocoa powder (baking kind)

      1/8 - 1/4 teaspoon salt

      1/2 to 3/4 teaspoon vanilla

      1. Simmer 1/2 Cup of the milk, sugar, cocoa powder and salt in a medium saucepan over low-medium to medium heat, stirring constantly (preferably with a whisk), until all the lumps are dissolved (about 3 minutes). (Note: It is best to stir the dry ingredients together first THEN add the milk, giving it a good stir to get it all well blended BEFORE turning on the burner.)

      2. Add the remaining milk to the saucepan, stirring constantly, until the mixture comes to a simmer (about 5 minutes).

      3. Remove from heat and stir in the vanilla just before serving.

      This recipe yields five 8 oz. (1 Cup) servings.

      It's FANTASTIC as is, but you can certainly top it with Marshmallow Fluff (that brand is soy-free but not egg-free), homemade sweetened whipped cream, cinnamon, cocoa, candy cane pieces (Bob's is soy-free) or any and all of the above if you're so inclined! :)

      Fun Frothy Top: This is a neat trick I learned from my friend Heidi over at One Creative Mommy. To get a nice frothy top, add the mixture (before adding toppings and such, of course) to the blender and blend for a few seconds. It's genius and works like a charm! Just be careful not to fill your blender more than 1/2 way or it tends to bubble over (and you don't want to know how I know that! LOL :) ).

      (This recipe was originally posted on my original site, Natural and Free.)

      Lemon Squares (Soy, Fish and Nut-Free, Can Be Wheat and Milk-Free)

      This is a modified recipe of one I found in Betty Crocker's New Cookbook. It is one I make a lot, and it is a family favorite. It's wonderful when you are looking for a dessert that reminds you of summer and that is not so heavy as something chocolatey. With the extra powdered sugar on top it makes a delightful mini-mess on your lips that will remind you of eating powdered donuts as a kid and just makes you smile (at least that's how it works for me). I hope you enjoy them as much as I do!

      Please note that this recipe is soy-free if you use all soy-free ingredients, is fish and nut-free and can be wheat and milk-free (see variations below).

      Lemon Squares

      1 Cup soy-free flour
      (Double check labels!  I recommend an all-purpose flour, though, versus whole wheat)

      ½ Cup salted, full-fat butter, melted

      ¼ Cup powdered sugar

      1 Cup granulated sugar

      2 Tablespoons lemon juice

      ½ teaspoon baking powder

      1/8 – ¼ teaspoon salt

      2 eggs

      Powdered sugar (for garnish)

      1. Heat oven to 350oF.

      2. Mix flour, melted butter and ¼ Cup powdered sugar in an ungreased square pan (8x8 or 9x9) until a dough forms; press dough into bottom of pan, building up ½ inch edges.

      3. Bake the crust for 20 minutes.

      4. Beat remaining ingredients except extra powdered sugar with electric mixer on high speed for about 3 minutes or until light and fluffy; pour over hot crust. (You can do this step by hand with a whisk, but you have to beat the mixture longer (nearly twice as long).)

      5. Bake 25 to 35 minutes or until no indentation remains when touched lightly in the center.

      6. Cool and dust with powdered sugar before cutting into squares.


      • Lime or Orange Squares: Use lime or orange juice instead of lemon.

      • Wheat/Gluten-Free: Use gluten-free flour (such as King Arthur Brand) for the flour.

      • Dairy/Milk-Free: Use Earth Balance Soy-Free Spread in place of the butter. I have not tried using olive or canola oil in place of the butter, but I find no reason that that should not be successful as well.

      (This recipe was originally posted on my original site, Natural and Free.)

      Blueberry Bread (Soy, Fish, Egg and Nut-Free, Can Be Milk and Wheat-Free)

      This is original to me. I modified my recipe for Apple Cinnamon Bread and came up with this and was very pleased with the results! I hope you enjoy it!

      Please note that this recipe is only soy-free if you use all soy-free ingredients, is fish, egg and nut-free, and can be wheat and milk-free (see variations below).

      Blueberry Bread

      ½ Cup salted, full-fat butter

      1 Cup white sugar

      1 ½ Cups soy-free flour
      (I recommend using a whole wheat flour such as King Arthur brand)
      (make sure you checked the labels to ensure that it is soy-free)

      1 teaspoon baking soda

      ½ - 1 teaspoon salt

      1/2 to 1 teaspoon cinnamon

      1 Cup mashed blueberries
      (This is about 2 Cups blueberries before you mash them.)

      1.      Preheat oven to 325oF.

      2.      Grease 8x4 inch loaf pan.

      3.      In a large bowl, cream butter and sugar.

      4.      Add flour, baking soda, salt and cinnamon. Mix well.

      5.      Blend in mashed blueberries. (I like to use a potato masher.) (You can use frozen blueberries if you thaw them, just make sure you drain off any excess liquid before mashing them.)

      6.      Pour into prepared pan.

      7.      Bake for 60 minutes or until a knife inserted into the center comes out clean.

      On a side note, the amount of salt and cinnamon is based on personal preference. I find that 1/2 teaspoon of salt is plenty. I enjoy the flavor of cinnamon, so I use the full teaspoon. If you do not, use the 1/2 teaspoon or leave it out entirely.


      ·        Use any type of berry in place of the blueberries, such as strawberries, raspberries, blackberries or a mix of any of those. J  Cherries would be wonderful, too! 

      ·        You can always add some dried or fresh berries/cherries to the bread, too, but no more than 1 Cup total mix-ins.  Make sure they are either dried or fresh, though.  Extra frozen berries/cherries make a mush mess!

      ·      Gluten/Wheat-Free Version: Substitute Gluten-Free (Such as King Arthur Brand) flour for the flour.

      ·        Milk-Free Version: Substitute olive oil for the butter and grease the pan with olive oil.  It works wonderfully! J

      (This recipe was originally posted on my original site, Natural and Free.)