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Pumpkin Pie Squares
Why Go SOS-Free?
Many people today are opting for a diet low in, or free of, salt, oil and sugar ("SOS-free"). In my article, "Why Go SOS-Free?" I discuss the most important things to know about eating salt, oil and sugar.
4-Bean Salad
4-Bean Salad
Like a 3-bean salad but with 4 types of beans, as well as corn and peas. The dressing is mildly spicy due to the garlic, mustard and cumin. This salad is perfect for potlucks, parties or picnics!
Enchilada Casserole
Enchilada Yum!
This hearty casserole is easier to make than enchiladas; you needn't roll tortillas or make a separate sauce. Corn tortillas thicken the casserole; a dish that everyone at the table will enjoy!
Happy Summer, Healthy Eaters!

Summertime veggies and fruits are in full swing here in Northern California! I have been carrying on a close relationship with watermelon and corn lately—it's a beautiful thing. The farmers markets are humming; there's nothing better than fresh, local produce that makes you want to cry out, "Now, that's a carrot!"

Why go "SOS-free"? As a whole-food, plant-based chef who also cooks without added salt, oil and sugar ("SOS-free"), I am often asked why I have taken this additional step in my diet. The reasons are many, and in my new article "Why Go SOS-Free?" I discuss how I got into eating and teaching an SOS-free diet, and break down the most important things you should know about consuming salt, oil and sugar.

Baked OatmealNew recipes! Check out my newest recipes: 4-Bean Salad, Enchilada Casserole, and Baked Oatmeal with Apples and Raisins, which cooks up with a spongy texture like bread pudding and is delicious for breakfast or as a snack bar when cooled. I've also added a quick and easy bonus recipe below, Creamy Rice Cereal.

Summery salads: Need some crowd-pleasing salads to take to your parties, picnics and potlucks? Check out these 5 summertime salads, all plant-based and SOS-free: Caesar-y SaladCreamy Coleslaw, Cabbage Salad with Dijon-Lime Dressing, Potato Salad, and Curried Sweet Potato Salad.

Plantz All DayLearn to be a better plant-based, SOS-free cook! My friend and fellow chef, Katie Mae, will be leading a 28-day, online Culinary Bootcamp starting September 29th. Not only will it be whole-food, plant-based but also SOS-free and gluten-free! Katie Mae says she will take you "from a plant-based rookie in the kitchen to a plant-based pro!" For more information and to sign up, click here.

I'll be attending the next McDougall Advanced Study Weekend, September 5-7 and Healthy Taste of Sacramento August 24th. Hope to see some of you there! Thank you for subscribing, and for following my work! I love sharing what I do with you! 

Cathy Fisher
Cathy Fisher
Creamy Rice Cereal
I loved Cream of Rice hot cereal when I was a kid. Who knew it was so easy to make from the uncooked rice in my panty? And it tastes just as good as I remember!

1 cup water
1/4 cup brown rice (uncooked/dry)
Creamy Rice Cereal
Place the water into a saucepan on high heat. In your blender (I use my Vitamix) grind the rice until it resembles fine sand. As the water starts to boil, use a whisk (to avoid lumps) to stir the rice into the water. Immediately turn the
heat to low and cook for 5 minutes uncovered, stirring occasionally. Serve with cut up fruit, non-dairy milk, and/or cinnamon and nutmeg. (Makes about 1 cup, serves 1)

Cathy Fisher is a culinary instructor in Santa Rosa, California. She teaches at the McDougall Program and TrueNorth Health. Her recipe blog, StraightUpFood, provides recipes that avoid animal foods, salt, oil, and refined sugar, as well as gluten and most processed foods. Eating a whole-food, plant-based diet dramatically improves the health and well-being of humans, animals, and the environment—there are no downsides, only benefits! For more information, click here. To donate to Straight Up Food, click here.
"The body itself will heal disease most effectively to the extent
that we eliminate the cause."
—from the book "The Pleasure Trap"
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