Dairy Free Chicken and Broccoli Casserole

We recently had a few cold days and this proved the be the perfect recipe.  Keep this in mind for fall and winter.  I have wanted to try a recipe similar to this, but any I found contained cream of mushroom soup or other dairy ingredients.  I use a cheese sauce similar to the one for my macaroni and cheese for this recipe to replace the can of dairy soup.

4 skinless boneless chicken breasts, cubed
2 cups cooked brown rice
2 cups broccoli florets, about one bunch of broccoli cut into florets
2 tbsp dairy free butter or margarine, such as Earth Balance or Becel Vegan
1 tbsp nutritional yeast
1 1/2 cups almond or other dairy free milk
1 cup dairy free cheddar, such as Daiya
panko bread crumbs

1. Preheat oven to 350°F.
2. Over medium heat with a bit of oil (about 1-2 tbsp) cook the chicken.  This will only take a few minutes as the chicken has been cubed.  Set aside.
3. In a medium saucepan over medium heat, heat the butter or margarine, once melted stir in the nutritional yeast.  Add the milk and the cheese.  Stir constantly until cheese has melted.  Set aside.

4. Grease a casserole dish, set aside.
5. In a large bowl combine the broccoli, chicken, rice and cheese sauce.  Mix.  Place in casserole dish and add panko bread crumbs over the top of casserole.

6. Bake for 30 minutes or until cheese sauce is bubbling.  Let cool for 5 minutes before serving.

Sweet Potato Burger Vegan

These are great for leftovers, easy to make and much of the prep work can be done in advance.   We steamed the sweet potato in advance and placed the mashed sweet potato in the fridge until ready to use.

2 15 oz cans of white kidney beans or other white bean
2 sweet potatoes, steamed (about 2 cups)
2 tbsp tahini
2 tsp maple syrup
2 tsp cajun seasoning
1/4 whole wheat flour
panko bread crumbs
canola or safflower oil for the pan
hamburger buns
avocado, and any other burger toppings you want

1. Peel and cube sweet potato.  Steam.  If you do not have a steamer you can bake the sweet potatoes instead.  Once cooked let cool and mash.
2. Drain and rinse the beans, mash.  Add sweet potatoes to bean mixture.
3. Mix in flour and seasoning.  Form into patties. The mixture will be soft and moist, if you are unable to form into patties had more flour or use some panko bread crumbs.
4. Place panko bread crumbs on a plate and cover prepared patties with bread crumbs.
5. Fry in pan for about 4 minutes per side or until browned.

Serve over a toasted bun with avocado and any other desired condiments or toppings.  I would recommend mayonnaise or vegannaise, dijon mustard, lettuce and onion.

Sweet and Spicy Dijon Chicken - Dairy and Soy Free

Easy enough to make on a weeknight and nice enough to serve to guests.  What more could you want in a recipe?  I may know, this does not need to be marinated in advance.  I found this recipe on Pinterest, where it is listed as World's Best Chicken.  I have made a few changes to reflect our taste.  This recipe has just the right amount of flavour and it produces amazingly tender meat.  I use frozen chicken breasts, if you have fresh chicken you can use that too, just adjust your cooking time.

4 - 6 skinless boneless chicken breasts (we use 4)
1/2 cup dijon mustard
1/4 maple syrup
1 tbsp red wine vinegar
1tsp cayenne pepper, adjust if you want more or less spice
salt and pepper to taste



1. Preheat oven to 350°F.
2. Combine dijon mustard, maple syrup and red wine vinegar in a bowl, stir and set aside.
3. Spray a baking dish (8 x 11 for 4 chicken breasts, 9 x 13 for 6 chicken breasts).
4. Season the chicken breasts with cayenne pepper and salt and pepper.
5. Spread dijon mixture over the chicken.
6. Bake for 20 minutes, turn over chicken and bake for 20 more minutes.

English Muffin Pizza - Dairy Free, Vegan Option

My mom used to make these for me when I was younger.  Today I came home for lunch craving these. These would work for lunch with a salad or even has appetizers if you wished, of course you would need more than one english muffin if looking to feed more than one person.  Top this with any pizza toppings you like.  I used turkey pepperoni, bell pepper and green olives.  If you are not allergic to dairy, go ahead and use dairy cheese.

1 whole wheat english muffin
1 tbsp mayonnaise or vegannaise
1/4 cup dairy free cheese, such as Daiya
any pizza toppings you want

1. Toast the english muffin, well
2. Spread mayonnaise or vegannaise over the english muffin, top with cheese and toppings.
3. Microwave on high for about 35 seconds or until cheese melts.

Best Ever Tuna Salad

I realize this is a bold claim, but this is by far my favourite tuna salad.  Quick and easy to make this is one of my favourite meals for lunch.

1 can of tuna, packed in water
1/2 granny smith apple, chopped
1/4 cup red onion, diced
1/4 walnut pieces
1 tbsp mayonnaise

Drain the tuna and combine all ingredients.  Serve on any bread you like, if you don't wish to use bread you could have this over a green salad.  Exactly like I said, quick and easy!

Dairy Free Pizza For One

When you want a quick lunch or dinner this is perfect, the recipe can be made vegan too. Any of the vegetables can be replaced if you do not like what I used.

1 whole wheat pita
Pizza sauce
1 garlic clove minced 1/2 tsp dried oregano and basil
Dairy free cheese such as Daiya mozzarella shreds
1 cup chopped baby spinach
Chopped mixed peppers
Green olives
6 slices of turkey pepperoni (optional)

Preheat oven to 375F.
Place pita on baking sheet.
Spread sauce, add garlic, basil and oregano
Add spinach, top with dairy free cheese, vegetables, olives and pepperoni
Bake for about 10 minutes or until cheese has melted

Chocolate and Peanut Butter Smoothie - Vegan

Another smoothie I am having post run tonight.  What could be better than chocolate and peanut butter together in a way that is mostly healthy?  Nothing.  This makes a great snack during the day or dessert.

Serves 2

1 banana
2 tbsp peanut butter, or other nut butter
1/2 cup almond milk
1/2 cup chocolate almond milk

Combine all ingredients in a blender and puree until smooth.