Recipes | Straight Up Food

Hi there! I teach healthy vegan cooking classes in Santa Rosa, CA. My website is All of my recipes are SOS-free (salt, oil, sugar). Follow me on Facebook at
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Beefless Stew: This hearty stew has everything you love about beef stew, but without the beef! It has large chunks of potato, carrot, celery, and onion, and portabella mushrooms stand in for the beef. Garlic, paprika, and fresh rosemary provide excellent flavor.

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Quinoa Curry Bowl: This quick and easy dish uses “stir fry” frozen vegetables, along with fresh ginger and garlic. Frozen veggies have come a long way, and can be a healthy and delicious meal addition. Look for 100% vegetables without any added salt or oil. (Straight Up Food — Healthy and delicious vegan recipes using no salt, sugar or oil.)

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Tu-no Casserole: This hearty casserole calls for garbanzo beans instead of tuna, and mushrooms instead of the traditional can of Cream of Mushroom Soup. Perfect for “comfort food” night. No-nut option as well. (From Straight Up Food: plant-based recipes without salt, sugar and oil.)

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Oil-free Granola: Finding a granola that doesn’t contain oil is nearly impossible. This is another food that can be perfectly delicious (and still crunchy) without added oil. Making your own homemade granola is very easy, and you don’t even need a food dehydrator. (vegan, salt-, sugar-, and oil-free)

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Polenta Pizza: Herbed polenta crust topped with easy-to-make sauce, as well as onions, mushrooms, zucchini, tomatoes, garlic, and rosemary. Have your pizza and feel good, too! Vegan, salt- and oil-free. (

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Creamy Mushroom Gravy (vegan): This gravy is rich and flavorful even without the typical processed ingredients found in vegan gravies, such as soy sauce, non-dairy butter, flour, and cornstarch.

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Southwest Stew: This chunky, satisfying stew is full of beans, greens, corn, mushrooms, bell pepper, and plenty of herbs and spices to please your taste buds and fill your belly. This recipe makes 12 cups of stew, perfect for leftovers throughout the week! (plants-only, no salt, oil or sugar).

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Almond Poppy Seed Cake: This festive and hearty cake is not only delicious, but very fragrant. Its few ingredients and steps make for easy preparation, and it may be served plain or with Lemon Frosting. It uses no oil, and still bakes up moist without being greasy. (plant-based, salt/oil/sugar-free from

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This Enchilada Casserole is easier to make than enchiladas since you don’t need to roll tortillas or make a separate sauce. Corn tortillas are added to the top, making corn chips during baking, as well as in with the beans and vegetables to thicken the casserole. This is a dish that everyone at the table will enjoy! (vegan, SOS-free)

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Tomato-Rice Soup: Tomatoes and rice are a famous combination, and are complemented nicely in this soup by white beans, greens, and fresh basil. This hearty soup can be a meal all on its own, or serve it with a side of homemade, oil-free corn chips.

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