Vegetables

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don't miss dairy

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.

Vegetables

Ketchup Haters Best Meatloaf Ever

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My husband hates ketchup. I love ketchup, and I love meatloaf. So I concocted this recipe to make us both happy. After trial and error it is perfected. He also hates carrots. Along with the ketchup, he won’t even guess these ingredients are in here! Instead of empty carbs, aka breadcrumbs, use oats and toasted wheat germ–they are full of whole grains, vitamin e, folic acid, and fiber. You can find both in the cereal aisle. Make the switch to hearty grains; they are delicious when you cook with them in a great recipe like this one. The title says it all!

Ingredients:

1lb. extra lean ground beef or turkey
1 whole egg
1 egg white
1 small zucchini or carrot, grated
1 celery rib, finely chopped
1/2 yellow onion, finely chopped
1/2 cup quick cook or regular oats
1/4 cup toasted wheat germ
1 tablespoon minced garlic
2 tablespoons Smart Balance Light Buttery Spread
1 teaspoon sea salt
1 teaspoon black pepper
2 teaspoons Worcestershire Sauce
1/3 Heinz Ketchup
1 tablespoon Frank’s Hot Sauce, plus a little extra for brushing.
1 teaspoon dried oregano

Directions:

1. Preheat oven to 350 degrees Fahrenheit.

2. In a large saucepan, melt Smart Balance over medium heat. Add onion, celery, carrot, salt and pepper and cook for at least two minutes or until vegetables are tender. Add garlic and cook for thirty seconds. Stir in Worcestershire Sauce, oregano, ketchup, and Frank’s until well combined. Cook for one more minute.

3. In a large bowl, combine ground meat, eggs, oats, wheat germ, and cooked veggie mixture. Mix well. It’s easier to use your hands.

4. Form mixture into a lightly oiled nonstick loaf pan. Brush the top with a thin layer of Frank’s Hot Sauce.

5. Bake meatloaf 50-60 minutes. Goes great with roasted potatoes!

Dairy-Free Chicken Pot Pie

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Dairy-Free Chicken Pot Pie from dontmissdairy.com. Low sodium, low fat, and no non-dairy milks needed! (Updated from original post on February 27, 2012)

Homemade chicken pot pie is the perfect comfort food for a cold winter night…unless you’re lactose intolerant. Then it can be quite uncomfortable.

Most recipes call for milk, cream, or creamy condensed soup. Here’s a simple pot pie recipe that I crafted to be dairy-free! In fact, it doesn’t call for any non-dairy milks either. It’s one of my husband’s favorite comfort foods. It’s also very good for you. Here’s why:

A chicken pot pie made with ingredients that are not low in sodium can contain over 1,000mg of sodium in a single serving. By the way, have you ever looked at the sodium content in a frozen pot pie? Scary! All that salt is unnecessary. Make your own pie and replace salt with flavor. There are a few extra steps in this recipe than in the typical canned soup method, but it’s still fairly simple and totally worth it.

Remember to rinse your shredded chicken breast after draining the liquid from the can if you’d like to further reduce the sodium content. You can also use flavorful unsalted chicken stock instead of low sodium broth. Suggestions from readers include using rotisserie chicken and adding potatoes!

Dairy-Free Chicken Pot Pie from dontmissdairy.com.

Dairy-Free Chicken Pot Pie
Serves 6
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Ingredients
  1. 1 box refrigerated pie crusts, softened
  2. 3 tablespoons vegan butter*
  3. 1/2 yellow onion, chopped
  4. 1/2 teaspoon pepper
  5. 1/2 teaspoon sea salt
  6. 1/3 cup all-purpose flour
  7. 2 cups low sodium chicken broth
  8. 1/2 teaspoon dried thyme leaves
  9. 1/8 teaspoon ground sage
  10. 1 can (12.5 oz) chicken breast, drained and rinsed**
  11. 1 can (4.5 oz) chicken breast, drained and rinsed (or about a 1/3 of a large can)
  12. 2 cups frozen mixed vegetables, rinsed to thaw***
Instructions
  1. Heat oven to 425 degrees Fahrenheit. Place one pie crust inside a 9 inch glass pie pan--don't trim excess.
  2. In a large saucepan, melt vegan butter over medium low heat. Add chopped yellow onion, sea salt, and pepper, and cook until tender, about 2 minutes.
  3. Stir in flour until blended, and quickly follow with chicken broth, gradually adding the broth while stirring constantly. Add thyme and sage. Cook for about two minutes or until mixture starts to bubble and get thick.
  4. Stir in shredded chicken and mixed vegetables until well combined. Let cook for two more minutes, stirring frequently.
  5. Remove from heat and spoon complete mixture into prepared pie crust. Top with the second pie crust and seal the two crusts together, folding the extra over and under. This will prevent the crusts from separating while baking. I used a fork to seal the edges.
  6. Cut five slits in the center of the pie to let steam escape. Bake fifteen minutes to brown crust, then reduce heat to 350 degrees Fahrenheit and cook for 25-30 minutes. If crust starts to burn, you can carefully cover the edges with foil.
  7. Let pie stand for at least 10-20 minutes before serving. The longer it cools the easier it is to serve, but if you are really hungry you should just dig in.
Notes
  1. *I used Smart Balance Light Buttery Spread
  2. **I used Valley Fresh low sodium chicken breast.
  3. ***Mine included corn, peas, carrots, green beans, and lima beans.
don't miss dairy https://dontmissdairy.com/
Dairy-Free Chicken Pot Pie from dontmissdairy.com.

This is what the onion should look like after the flour is mixed in.

Dairy-Free Chicken Pot Pie from dontmissdairy.com.

This is what the onion, flour, and broth mixture should look like after the broth thickens.

Dairy-Free Chicken Pot Pie from dontmissdairy.com.

This is what the complete mixture should look like before you top with the second pie crust.

Dairy-Free Chicken Pot Pie from dontmissdairy.com

Finished Pie.

Crock Pot Meatball & Vegetable Soup

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The crock pot is my best friend in the kitchen; in this soup recipe, throw everything in the pot and forget about it for hours. There is minimal chopping prep and no extra cooking or searing. This low maintenance recipe is a meal in itself. It’s hearty, delicious, and healthy.  More veggies can easily be added, like frozen green beans or corn. It also goes well with egg noodles, orzo, or kidney beans for added carbs. But I think it’s just right with the minimal ingredients, and super simple. This meatball soup is a perfect meal for two, especially on a chilly summer night. Best served with warm sourdough bread or some flavorful crackers.

Ingredients:

2 1/2 cups beef broth
2 cups party size frozen meatballs
1 small onion, diced
2 cloves garlic, minced
3 carrots, peeled and chopped
3 celery stalks, chopped
4 small gold potatoes, cubed
1 can no salt added diced tomatoes
1 tablespoon fresh parsley, chopped
1/4 teaspoon dried basil
1/4 teaspoon dried oregano
Dash of sea salt and black pepper

Directions:

1. After chopping the vegetables, add beef broth, meatballs, onion, garlic, carrots, celery, potatoes, tomatoes, parsley, basil, oregano, and salt and pepper into the crock pot and stir well. Cover and cook on high for four hours or on low for six hours. Go do something else and come back for dinner!