5 Best Recipes That Avoid Soy And Dairy In Your Diet


Soy, you think it’s healthy? Tofu, soy milk, soy cheese? Think again. This so-called healthy-alternative to dairy products and other protein-rich foods, is a misnomer with a long history of contradictory research. Did you know that soy, if not processed properly, is toxic for human consumption? Also, the digestive system really doesn’t know what to do with this legume. So, where does it go? More alarmingly, soy is one of the top foods classified to incite allergic reactions; it’s almost as fatal as peanuts in the allergy department. Soy is proven to prevent some cancers; however, it is also proven to promote cancer, especially breast cancer in women and prostrate cancer in men.

And what about dairy? It’s in just about every packaged food product on the market, just like soy. It’s just as difficult for the human body to digest as soy. And, what’s really scary is that both soy and dairy are among the top ten allergens in North America – right up there with the ever-so-well-known allergen, nuts!

So, what can you do? Aren’t you just a little worried now that I’ve mentioned it? I know I am. And, what’s even scarier is that both soy and dairy products are so altered, genetically and through production, that they are no longer pure when used in the food industry.

Well, the good news is: you can eat healthy and delicious and still avoid soy and dairy. Here are five of my recipes to get you started – totally soy and dairy free. Create, eat and enjoy. And, if you want more, check out my cookbook, Still Delicious



1 chicken breast
1 tbsp extra light olive oil
1 tbsp lemon juice
½ tsp garlic powder
1 tbsp Earth Balance, soy free, dairy free spread
1 tbsp dried onion flakes
½ tsp celery salt
½ cup fresh or frozen broccoli florets (small pieces)
½ cup fresh or frozen baby carrots
¼ cup all purpose flour
¾ cup soy free (or homemade) chicken broth
1 cup rice milk
½ tsp sea salt
¼ tsp black pepper
¼ cup all purpose flour
1 tbsp cold water
8 soy free, dairy free crackers (Late July crackers work well)


In a small casserole, place chicken breast. Pour olive oil and lemon juice over top and sprinkle with garlic salt. Bake in 375°F for 40 minutes. Remove from oven and cut chicken into small, bite-sized pieces. In a large pot, melt Earth Balance spread over medium heat. Add dried onions, celery salt, broccoli and carrots. Cook, stirring, about a minute.

Add ¼ cup flour and stir well. Slowly add the broth, rice milk, sea salt, black pepper and the cooked chicken. Bring to a boil and then turn down the heat to medium low. Continue heating for another 15 minutes. In a small bowl, blend remaining ¼ cup flour with cold water. Stir into the soup mixture to thicken. Boil for another minute. Pour into individual bowls and top with crackers. Serves 2.


Award-winning author, Emily-Jane Hills Orford started her writing career as a food writer. Her recent publication, “Still Delicious”, focuses on varies food intolerances and food allergies. For more information on the author and to find out how to order any of her books, check out her website Or connect with her on Facebook
Or on Goodreads

She also has a blog