Emily Stokes
I'm a lady who loves cheese, sour cream, & ice cream, but I recently became lactose intolerant. My key focus in recreating dairy recipes is taste, but I try to be as health conscious as possible. Some of my recipes are low lactose rather than dairy free. I'm also a writer, teacher, nanny, dog mom, housewife, native Yinzer, current Californian, and social organizer extraordinaire.

Soups & Crock Pot

Creamy Potato Soup with Almond Milk

Creamy Potato Soup with Almond Milk from dontmissdairy.com
What better time to make potato soup than St. Patrickā€™s Day weekend?

I just love having an excuse to make something creamy and delicious.

Potatoes are naturally creamy when boiled and mashed, so adding dairy is just a creamy bonus. Add light tasting and sweetened almond milk instead for a cream of potato soup that is out of this world!

This simple soup has the same chowder-like texture and color of a dairy potato soup, plus a savory taste that rivals the dairy version. You wonā€™t be able to tell thereā€™s almond milk in it. Trust me.

Campbellā€™s Cream of Potato used to be my favorite lunch time soup as a kid. My mom would buy it just for me and make it on the stove top with regular milk. And if a restaurant was serving potato soup, you better believe I was ordering it. Sadly, I havenā€™t had it in a long time because of my lactose intolerance. 

It is possible to find delicious creamy soups at the local grocery store that are dairy free. Safeway carries Pacific brand soups, some of which are dairy free, like their Cashew Carrot Ginger Soup and their Butternut Squash Soup, which is made with soy milk. Iā€™m still waiting for stores to sell almond milk based cream soupsā€¦maybe Pacific will take it on? I will definitely buy it! Until then, itā€™s not much work to make this recipe.

The best part about this creamy potato soup? No blender or food processor required! I adapted this recipe from ā€œUnbelievably Easy Potato Soupā€ on food.com. 
Creamy Potato Soup with Almond Milk from dontmissdairy.com

Creamy Potato Soup with Almond Milk from dontmissdairy.com

Healthy Chili with a Kick

Low Sodium Chili from dontmissdairy.com(Updated from original post ā€œLow Sodium Chiliā€ on November 10th, 2011)

You donā€™t need to add more salt to a dish to add flavor, just add more flavor! To make chili less complicated, canned tomatoes, sauce, and beans are a great option. But this usually packs your chili with a ton of sodium.

Itā€™s unnecessary.

Opt for ā€œno salt addedā€ canned goods instead and you will create a much healthier meal. These are conveniently labeled in the canned goods section of your local grocery store. You can always add more salt to taste in your finished recipe. Itā€™s easier to add salt than remove it!

Here is my go-to chili recipe that replaces all added sodium with a couple teaspoons of sea salt and uses sugar and spice to bring out a flavorful meal for chilly nights.

I grew some delicious (but super hot) Bulgarian Carrot Peppers in my garden this year, and they are a key ingredient. Make sure you wear gloves when dicing them! If the oils get in your skin it will burn like crazy.

Healthy chili from dontmissdairy.com!

You can make this deliciously spicy, low fat, low sodium chili quickly on the stove topā€“it will take about 30 minutes to cook. Or, you could simmer it for four to six hours in the Crockpot, whatever method suits your time and energy level.

I usually cook it on low in the Crockpot when I want to come home from work to a ready dinner. If you choose this method, make sure you sautƩ your veggies over the stovetop before adding them to the slow cooker for the best flavor.

Use 93% or higher lean ground beef to make this recipe even healthier. I try to find 96% lean. Itā€™s more expensive but worth it when it comes to eliminating excess fat from your diet. 

Low sodium chili recipe from dontmissdairy.com
Low sodium chili from dontmissdairy.com
Low sodium chili from dontmissdairy.com

Swiss Chard and Garbanzo Bean Soup

Swiss Chard and Garbanzo Bean Soup

Nothing in my garden has done better than my beautiful and hardy Rainbow Swiss Chard.

I never would have grown Swiss Chard, but three things made it happen this year. The first was that, since I was planting in July, I needed to plant vegetables that were able to withstand brutal heat but also fare well in the coming cooler weather.

Second, my brother grew Red Swiss Chard this summer. He picked some from his garden while I was visiting in June and asked if I could cook it for him. I made it too spicy for his taste, but I loved it.

The third reason I grew this vegetable is because my husband went with me to the nursery and picked it out (how could I say no?).

At first, I thought it wouldnā€™t survive the heat when I planted the tiny seedlings. Even though they had partial shade during the day, they still looked a little droopy. Never did I think they would grow into tall, full, beautiful multicolored leaves, but they did!

Rainbow Swiss Chard for Swiss Chard and Garbanzo Bean Soup
It is an absolutely gorgeous plant. Whatā€™s better is that the chard plants have been in their little earth box for three months, continually sprouting new leaves.

I just keep cutting leaves off the side of the shoots near the base of the plant. I did this to make it last as long as possible, and it still hasnā€™t quit. It hasnā€™t had a single pest problem or caught a disease. Itā€™s the healthiest, tastiest, prettiest plant that I ever did grow.

If youā€™re interested in starting a small patio garden, I recommend this as a perfect pot plant to begin with.

Rainbow Swiss Chard from my garden.

The hard thing isnā€™t coming up with recipes to use it in but having enough of it for the recipes I come up with! I planted six seedlings, and Iā€™ve only been able to make a few recipes. Iā€™ve been wanting to try it in a nice fall soup, and I finally got my chance.

With the recent cooler weather, my chard flourished even more, giving me a huge crop that complements this simple vegan vegetable soup very nicely. This recipe is quick to make on the stove, but you can cook it in the crock pot easily, too.

Just make sure you add the chard during the final minutes of cooking. While it can withstand longer cooking times, it tastes best lightly cooked.

And donā€™t you dare throw those beautiful stems away! Cook them in my Swiss Chard with Bacon recipe or fry them in some olive oil, salt, & black and red pepper.

Ingredients:
(Scroll to the bottom for easy to read and print recipe card)

1 tablespoon extra virgin olive oil
1 yellow onion
1 teaspoon sea salt
1 teaspoon black pepper
2 carrots, diced
2 celery ribs, diced
1 teaspoon sage
1 teaspoon thyme
3 cloves garlic, minced
4 cups unsalted vegetable stock
1 can garbanzo beans, rinsed and drained
1/4 cup sweet white wine, such as Riesling
1 bunch Rainbow Swiss Chard (10-12 leaves),  coarsely chopped or torn and stems removed

Directions:

1. In a large stock pot over medium heat, add olive oil, onions, salt, and pepper. Cook onions for three minutes, then add carrots, stirring occasionally. Add a splash of cooking stock and a splash of white wine. Cook for about five minutes.

SautƩing onion.

SautƩing onions and carrots

2. When onions are translucent looking and carrots become soft, add celery, sage, thyme. Cook for two minutes.

Add celery.

3. Add garlic, stir, and cook for no more than 30 seconds. Add vegetable stock, the rest of the white wine, and garbanzo beans and stir.

Add garlic.

Add vegetable stock.

Garbanzo beans in a colander.

4. Bring soup to a boil, then reduce heat, cover, and cook for 15 minutes.

5. After 15 minutes, add the chard and stir. Cover and cook for five more minutes. Remove pot from heat and uncover. Serve and enjoy. Iā€™d love to hear your comments!

Chopped Rainbow Swiss Chard with Stems removed.

Adding the chard to the soup.

Swiss chard and garbanzo bean soup

Close up of swiss chard soup.

Even closer close up of swiss chard soup.

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