Thank you for stopping by! This blog is full of recipes and information on how to eat a plant-based diet that is free of added salt, oil and sugar. My focus is not only on consuming a vegan diet (avoiding animal foods and ingredients), but one that actually *promotes* excellent health. Toward this, my recipes are based on whole foods (still in their naturally grown state) except for a handful of minimally processed foods used for convenience (such as canned beans, frozen produce, non-dairy milks). I often note substitutions to lower fat, and all recipes are gluten-free. Recipes are easy to prepare and call for ingredients that are easy to find. For more information, read on!


Who are you?
I am a culinary instructor at two health centers in Santa Rosa, California: the McDougall Program and TrueNorth Health. I started working at the McDougall Program in 2006 and TrueNorth in 2010. I also give classes at veg-related conferences and for private groups. I started this blog in 2010 to offer my students more of my gluten-, salt-, sugar- and oil-free plant-based recipes. It is now read by people from all corners of the globe who are seeking a more healthful way of eating.

I made a serious commitment in 1999 at age 32 to begin changing how I ate, and have continued to learn and fine-tune my diet in the years since. I have a certification in basic nutrition, and am a self-taught chef, having learned on the job at both of the above centers, and putting in countless hours in my kitchen, honing my cooking skills and reading all I could about cooking and food. I also take every opportunity to attend other vegan chefs’ cooking classes to continue my learning. I absolutely love what I do and am so thankful to be doing it. To read more about my professional path to becoming a chef, click here.

Who is this blog for?
This blog is for anyone interested in shifting to a whole-foods, plant-based diet, and it’s especially for you if (1) your health has been in the dumps for a while and you’re ready to try a new approach, (2) if you’re a parent who is concerned about raising your family in today’s world of overly engineered and processed foods, or (3) if you’ve been vegetarian or vegan for a while but want to clean up your diet even further.

What kind of vegan chef are you?
I consider myself a whole-foods vegan chef. This means that I do not use many of the packaged and processed foods you may have seen in some vegan cookbooks and restaurants, such as foods that look like meat but are soy- or wheat/gluten-based (like hotdogs, burgers, Tofurkey). I also avoid vegan mayonnaise, vegan cream cheese, and plant-based butters (made from soy and olive oil). These products are often stepping stones for people transitioning from the standard American diet to a vegan diet, but I don’t recommend them long-term since so many of them are highly processed and full of salt, sugar, oil and other unhealthy fats, chemicals, preservatives and/or other ingredients that do not promote health.

Do you have a cookbook?
I am working on a cookbook. To be notified of when the book is out, please subscribe to my mailing list here. I will keep folks on my mailing list updated as it gets closer to completion. Thank you for your interest and support!


Do you ever eat unhealthy foods?
When I’m cooking for myself, at home or for others, I keep it as healthy as possible. When I go to a restaurant or function where there will be non-healthy food (which is a given), I will do my best to choose and order foods that align with my healthy way of eating (or eat before I go). I actually eat out a lot less than I used to, and I don’t miss it; I much prefer my own food. Once in a blue moon I will eat something that I usually don’t that contains oil, sugar and/or salt. But the longer I avoid these and other foods/ingredients, the cleaner my body becomes, and even when I’m tempted by something I typically avoid that’s loaded with salt, sugar, or oil, it’s easier for me to pass it up because (1) my brain isn’t addicted to it anymore (since I’m not eating it on a regular basis), and (2) it feels really, really good to exercise respect for my body and keep it in top running condition. I never eat animal foods, however, because not only are animal foods health-harming to humans, they harm animals, obviously, and I don’t want to be a supporter of animal suffering in any way.


Why do you eat this way?
I and many others eat a whole foods, low-fat, plant-based diet because we have done our homework (boy, have we!) and have learned from our reading as well as our personal experiences that it can provide us with incredibly good health and vitality, and in a way that is delicious, sustainable and utterly enjoyable. If you are just starting out, you may be skeptical, but after a while your taste buds will adapt and you will be thoroughly excited about diving into a baked potato with hummus and steamed vegetables. Trust me!

Dismissing the connections between food and health has led our nation down a dangerous road, resulting in sickness and discomfort for so many. Our food choices took a turn during the 1950’s when food industrialists decided to manipulate whole foods from their natural forms. Corn became corn syrup, wheat became Wheaties, and potatoes became artery-clogging French fries.

We became increasingly sick and overweight as we ate more and more of these new, fast and fabulous foods. The more we ate, the more our bodies yelled at us, in the form of pain and discomfort, and the harder it was for us to pass up these unusually high-calorie, hyper-stimulating foods. When we give the human body its favorite whole foods—those that it has shown to run most effectively on, such as fruits, vegetables, grains, beans and nuts/seeds—and leave out the things that aren’t health-promoting (animal foods, oil, sugar, salt, and other ingredients we often find on a food label), we are rewarded with vibrant physical health.

It’s easy to become deceived about the negative effects of food since we are able to eat most anything without immediate discomfort. But even if you cannot feel the negative effects of your diet right away, your body can, as it struggles to compensate for running on the wrong fuel. Imagine if you poured sand into your washing machine instead of laundry detergent; it would still go through the motions, but your clothes would not get very clean, and at some point the washing machine would plug up and make funny noises. Eventually it would stop working all together. Like the washing machine, your body will begin screaming at you in various ways (we call these “symptoms”), urging you to change something you’re doing that is making it hard for it to function correctly.

Most people wait until the screams get unbearable before they consider making dietary and lifestyle changes. Before this point, they may have tried medication to quell their body’s troubles. But while medication may calm things for a while, it does nothing to address the underlying cause or root of the problem, and most often introduces a whole new set of problems in the form of side-effects. Eating a whole-foods, plant-based diet can be your path to avoiding this misery and discomfort.


Have you ever been overweight?
It’s a valid question for a skinny cooking teacher I suppose. I think people are hoping I’ll reply, “Yes, very, and now look at me!” But the unexciting truth is I’ve never been very overweight. I lost about 15 pounds over the course of going plant-based. I don’t own a scale, but when I’m at my parents’ house I weigh myself, and my weight rarely fluctuates. I’m surprised, especially since I eat a lot of food. This is where my body wants me to be so it can provide me with optimum health. Everyone’s healthy weight will be different. I did not get into this way of eating for weight-loss reasons, but because I am very sensitive to dairy foods. When I discovered that alternatives existed, my health changed immediately, and as I continued to learn and incorporate healthier eating into my life, the small weight-loss that I experienced was a very natural by-product of these actions.


What motivates you to stick with a healthy diet?
For many people, after exploring the link between food and nutrition, their reading and interest in plant-based eating naturally leads them to the discovery of how animals suffer to become our food, whether they are cows raised for beef or dairy, pigs, chickens, ducks, goats or fish. Most live a very unnatural existence of separation: from their natural diet and environment, from their animal families and communities, and from any possibility of living a happy life free of exploitation.

As an animal lover, learning the painful truth about what animals go through to become our food was heartbreaking to me. While I had obviously known that bacon came from pigs and steak from cows, I rarely gave the farm animals, and their lives before they were killed, much thought. I haven’t stopped thinking about it since, and I no longer buy animal foods or products, which is one of the most powerful ways that we can all stand up to animal cruelty. If you would like to learn more about farm animals and how they are raised, I recommend a film called Peaceable Kingdom.

After learning how our food choices could so negatively affect humans and animals, I also discovered how industrialized farming has taken a tremendous toll on our natural environment. Earth’s precious forestlands are being clear-cut on a daily basis to make room for cattle grazing, which is absurd since many more people could be fed and fewer resources used by growing and harvesting plants instead of animals. Additionally, our oceans are in peril due to pollution and over-fishing.

Whether you are led to eating a plant-based diet because of your health, because you love animals, or because you value the environment—or all three—it is important to understand that how we eat affects everything. And like a delicate spider’s web, it is all connected, with the whole at its best when the pieces are in harmony. How we choose to live our lives creates a ripple effect: after touching us, our choices impact those around us, and ultimately shapes our communities and the entire planet.

How did you become a plant-based chef?
As is the case with many other people, it was my health, specifically my intolerance to dairy foods, which caused me painful stomach aches as a kid and into adulthood. Once I determined that dairy foods were the culprit, I became very interested in the relationship between food and health, which snowballed into a full-blown hobby as I devoured books, DVDs, and websites, and attended lectures and cooking classes. I also took a 10-month-long course on nutrition and eventually got jobs working at two nearby health facilities that advocated a plant-based diet. I am a self-taught chef who has learned through extensive reading, watching other vegan chefs, and most importantly, just jumping in and cooking in my own kitchen. For a more detailed read about my professional path to becoming a plant-based chef, click here.

Where did the name “Straight Up Food” come from?
When I was finishing up my nutrition certification, our final project required us to come up with a fictitious business and I came up with “Straight Up Food” as my business name. To me, it meant presenting food information that was honest, open, clearly stated, and easy to understand, with recipes that were easy to make. Also, it sounded grabby and different. When it came time to choose a domain name for my website, I thoroughly brainstormed names that sounded more professional and mainstream; but I couldn’t come up with anything I liked better than “Straight Up Food,” and now I love it!

Subscribing to the Newsletter:
In the upper left-hand corner of any page on this blog you can sign up for the free newsletter (or click here), which I send out about once a month and includes my newest recipes and articles, and any other news that’s going on with me and StraightUpFood.com. (Here is a past newsletter if you’d like to see an example). If you have any problems signing up for the newsletter, feel free to email me.


Thank you for reading the blog and for your support! I appreciate it so much, and love hearing from everyone around the world! Thank you!

Cathy Fisher


  1. I just heard of your web from a becky black interview on hayhouse, I am in a quest to figure out how to loose wt and control my sugars. Any special recommendation for type 2 diabetes? the fruits/no fruits arguments and all the fatty legumes and nuts?

  2. So glad that Jeff Novick pointed us to your blog on his FB page today. Your recipes look so good! I’ll be trying several out this week. Thanks for all your diligence with the recipes and the photographs are stunning! 😀

  3. Alica Cummings says:

    My husband and I began switching to a plant based diet over a year ago. He originally lost over 70 pounds and I’ve lost 43. He is now “off” 3 Diabetes medications, high blood pressure and cholestrol meds. I am no longer taking Diabetes pills either. Unfortunately, we decided to “eat normal” for Thanksgiving and Christmas celebrations in 2013 and found that it brought back all of the aches and pains, mood swings and mental lethargy we had before. We believe that plant based is a lifestyle choice and one we will be embracing in 2014 and on.

    Thanks you for offering this website to further encourage people like us.

    Hugs & Happy New Year

    • Thanks Alicia! That’s very affirming! :) Sometimes it takes things like that to remind us how amazing this lifestyle is, and how much our bodies love it and thrive on it. Happy New Year! Hugs to you too! 😉

  4. Jenny Hernandez says:

    Hi Miss Fisher, I am trying this vegan way of eating because I got a boyfriend that is a vegan eating person (eats once in a blue moon some ocean delights) Now my question is about the use of baking powder or baking soda, can this be avoid in some baking dish?? He doesn’t consumes yeast produces like in breads. Is baking powder similar to yeast??? Please help me out on my doubts!!!!

    • Hi Jenny, baking powder is a chemical leavener and yeast a natural leavener; both make foods rise. The detractors of baking powder and soda are that they are fairly processed ingredients, and they are full of sodium. But you can get sodium-free baking powder and soda. My feeling is that even though they are processed, I still use them when I’m doing most baked goods (so I get some rise) because I rarely eat baked goods. And when I use baking powder, I use sodium- and aluminum-free. You could also go without either entirely, such as with this Banana-Blueberry Bars recipe, you’ll just get a flatter, more dense result. Good luck! :)

  5. Cathy, now that I’m back from True North, and am back at work, we have some business meetings that are catered and they say, “Let us know if you have any dietary restrictions”. I email them my list of restrictions (vegan, no gluten, no added oil, salt or sugar) and THEN I give them a link to your website!! Thank you for providing the inspiration and support for me to be successful (and enthusiastic) eating this way moving forward. I love your work and can’t wait for your book to come out.

  6. After much reading and research, the idea of plant based vegan foods makes the most sense but most of the vegan recipe books use oil, salt, sugar, fake meats, etc. Thank you so much for your wonderful recipes. They are so delicious.. we love them! Also, we enjoy reading your blog and all the other information you share. Keep up the great work!

    • Hi Julie, welcome, and thank you so much! 😉

    • I totally agree with this post!! I am always looking for great vegan recipes to try but most of them contain so many unhealthy ingredients. Your website is truly a gift, please continue to do what you do, its important.

  7. Hi Cathy,
    In the process of compiling a list of useful websites for a WFPB class I teach in Delaware, I discovered yours. What a goldmine! It goes at the top of my list for me and for the participants! Many thanks for all you are doing for personal and global healthful living.

  8. Your website will be a very good resource for me as I struggle to stay away from processed food. Thank you for the beautiful looking recipes. I will be trying some of them this week.

  9. what is your advise with regard to using honey and yellow mustard in salad dressings

    • Hi Rachel, I don’t use honey in my recipes as it’s a concentrated sweetener (I just use fruit to sweeten) and an animal product. I prefer Dijon/stoneground mustard; and also try to stay away from distilled white vinegar, as it is more highly refined (than say apple cider vinegar), which is in many yellow mustards. :)

  10. I ended up here by linking form the Engine 2 Diet site article you wrote on oil free cooking. I have been conscientiously plant strong for 2 years or so, but have continued to use oil in salad dressings (I make my own) and cooking. Since oil does add a lot of calories for a relatively small return in nutrients, I have been considering how I might cut back on oil. Simultaneously, I am facing the need to replace my battered, non-stick cook ware and have been evaluating stainless steel–nothing quite in the class of All Clad but something like that. In researching that change, I see one of the cons consistently reported is learning to cook on lower heat with MORE oil. Do you cook on stainless? How do you manage sticking food?

  11. Jason Yarzagaray says:

    Hi I was wondering what is a good starting recipe for a person who’s just starting to switch to plant-based food.

    • Hi Jason, any recipe on this site that appeals to you is a good one. :) Soups are easy and hearty and tasty, so maybe a soup. Baked potatoes are always good too. Since you are new, I would also recommend Dr. McDougall’s book, The Starch Solution, as it is a great foundation book about eating this way and also has recipes in the back (another book of his, The Quick and Easy Cookbook, is also good for beginners). If you are on any meds, you will want to consult your doctor as well. :)

  12. Any suggestions for a diet for a woman age 43 with Hypothyroidism?

  13. Cris Signori says:

    I just got started on your site from the recommendation of a good friend of mine in New Brunswick. I think I am going down the scary road of becoming a vegan. I have never had any health problems, keep very fit all the time (bike racing will do that) but after buying my Vitamix 10 days ago I am already feeling that my personal battery lasts a lot longer. Your website offers a very refreshing approach to dishes that are simple to put together. My next search on your site and others will be to learn easy, tasty recipes for preparing and using beans. When are you coming to Toronto to do a seminar?

  14. I’m so glad to have found your site! I need all the help I can get- first time I was vegan for three years, and then succumbed to the SAD for the next four. I’m back! Thanks in advance for being there!

  15. OMG I just browsed through your quick and easy recipes and they are AWESOME! Perfect for my tastebuds and kitchen laziness. I am so happy to have found this site.

  16. Neha Sharma says:

    what should i say… its a god gift for me to come across such a wonderful website of yours. From this time onwards, i m going to be your admirer :) ‘THANK YOU’ word cannot do justice to what have you brought to our society…amazing

  17. Hi Cathy. I am just becoming aware of the benefits of Whole Food, however I am at sea with some of the products you recommend in your recipes. What is non-dairy milk?
    I found your website through Mexican Plantz.com who had a receipe featured on Forks over Knives.com. So far I have not found any direction about non-dairy milk. Thank you for the care and dedication you display in your website

    • Hi Darlene, non-dairy milk is any milk that does not originate with an animal (cow, goat), so most common are nut and seed milks (almond, soy, cashew, oat, rice, hemp, etc.). Health food stores will carry a nice variety. You can learn to make your own here. Let me know if you have other questions, thanks! 😉

  18. Hi Cathy, I really enjoy the simplicity of your recipes. I came to the WFPB diet by way of Dr Fuhrman, but his recipes are usually so complex with a long list of ingredients that I often give up even before starting. I recently read the The Starch Solution by Dr McDougall and am happy to include more potatoes and other starchy vegetables in my meals. I find the meals SO MUCH more enjoying and satisfying.

    I was concerned though, with his chapter on salt and sugar and I don’t know what to make of it. All the other WFPB doctors and chefs talk about the SOS free diets. What is your take on that?

    I am planning on spending a few weeks at the True North clinic later this summer, so I look forward to meeting and learning from you in person!

    • Hi Milena, yes, Dr. McDougall is a bit more liberal with salt and sugar when kept on an occasional basis (or just on top of the food, with the hope you’ll go lighter on it), thinking that if it makes it easier for people to adopt this way of eating, then it’s not the worst thing; and of the three (salt, oil, sugar) oil is the most important to eliminate. I see how adding some salt and sugar may help during the beginning transition, but would prefer a focus on eventually removing them from your diet entirely, since your taste buds do adapt after a while and you soon will not miss them. Even if you keep things super clean at home, you’re still going to get some salt and sugar when eating out usually. Some people can just eat a little salt and sugar without then wanting more and more each day, but many people are salt, sugar, and/or oil addicts (since these are all very concentrated substances, so the brain keeps wanting more and more), so it’s best for them to totally abstain at some point. I think things are definitely going more SOS-free as obesity and illness keep increasing overall. It’s good that you’re reading all the different takes on a plant-based diet. After that we must just try different things and adjust when we find what we like/don’t like and what makes us feel and look our healthiest. Hope that helps. :)

  19. valentina fasano says:

    Dear Caty, thank you very much for sharing your knowledge with others. I am Italian and my boyfriend is affected by adrenomyeloneuropathy a disease that for the moment has no cure, only a dietary treatment can slow the progression of it, restricting the intake of very-long chain fatty acids. It is not easy to cook without oil… but it is possible… also thanks to your web site! Thank you

  20. trish power says:

    love your recipes and want to buy the cookbook asap!

  21. Leslie Eaton says:

    Cathy, thank you for this wonderful site. I have been trying to change my diet but was feeling overwhelmed. I feel like I have now found a safe harbor to learn about nutrition, try these recipes, and reap all the health benefits that a plant-based diet can provide.

  22. Cathy, I wanted to thank you for all of your wonderful recipe’s. We are new to plant-based eating, less than a month in. With your recipes we easily transitioned off of SOS and all other processed food. The Banana-Blueberry Bars are a hit, I have made 5 batches just in the last week for our family and friends. Affectionately called cookies (yes, that is how yummy they are) around our house, I cannot keep them around. The macaroni salad went to a BBQ and we almost did not get any before it was gone. I look forward to each new recipe I try. Thank you not only for the recipes but for the inspiration to try new things.

    Many blessings to you,

  23. Cathy,
    I just found your site from Dr. Greagor’s “Annual Roundup …” video. Glad I did! Your experience in going from a typical American diet to a whole food-plant based diet is exactly the same as mine, and you are the only other person I’ve found who has voiced the comment that after several weeks of eating this way, taste buds change; the craving for fat, salt, and sugar not only disappear, they become distasteful.

    Your site is also the only I’ve found with vegan recipes that aren’t filled with salt/oil laden recipes. Thanks for that.

    I am a 77-yr old female who (honestly) feels healthier than she did at 30. I have no medical problems except slight hypothyroidism, take no medications other than one pill/day for my thyroid, and do a 20-mile bike ride every morning that weather permits. I have no symptoms of arthritis (although I probably have some arthritic changes because of my age) and none of the digestive problems that seem to plague everyone today. My energy levels are higher than they ever have been. Weight problem? What’s that?

    Have some recipe questions that I’ll post elsewhere. Meantime, am looking forward to my first issue of your newsletter, and the publication of your book.


    • Hi Judith, what is the link to that roundup; would be interested in seeing it. :) Thanks for your great comments; I’m sure others will appreciate them as well, a great testimonial! :) Thanks so much!!

  24. Hi Cathy,

    Just found your site thru FOK and Im an off and on on healthy diet. As I keep on reading your site I’m inspired, going forward from now on I will follow your recommendation. Cant wait to read your book when it come out.


  25. I am so happy more people can read about healthy eating hope it becomes widespread!

  26. Hi Cathy,
    I just discovered your website via Dr. McDougall’s Facebook page. Although I haven’t browsed much yet, I’m always glad to find new low fat vegan websites. I look forward to exploring Straight Up Food.

  27. Hi Cathy, I have ulcerative colitis and I’m concerned about a high fiber diet. I’ve tried eliminating many foods from my diet with no results. Beans are the worst. Is there hope besides the medications I currently take?

    • Hi Connor, I’m not an expert on that topic, so I will defer to Dr. McDougall. Read what he has under “colitis” on this page. Also take a look at this guy’s story of overcoming colitis. Here’s another. I also had this book at one point and learned a lot, and the author is plant-based, which I liked. If you’re not already plant-based, however, I would start there with guidance from these sources. A water fast may also be very helpful to you, to give your gut a break so it can start healing. TrueNorth Health is an excellent place to do that under medical supervision while you’re learning about the best diet for your body (I teach classes here; it’s a great place). Good luck! :)

      • Thank you Cathy, I’ve been to TrueNorth Health for chiropractic services. The information you provided here is encouraging. I’ve started a plant based diet today in hopes to regain my health starting with your recipes and The Starch Solution and the Everyday Happy Herbivore.

  28. Amber Ambrosia says:

    I happened upon your site while looking for healthier Vegan options. I am 2 days away from being 2 years on a plant based diet and I have been a junk food vegan pretty much the whole time. I am looking forward to reading more and trying out your recipes. So far from what I have seen I have been really inspired. Thank you for taking the time to put this site together and share your knowledge.

  29. Wow! You rock! I am so happy to have found your site and will sign up for the newsletter so I can get my hands on your cookbook! (Just maid the zucchini bread and I am an instant fan)

  30. I am struggling to stay and be a healthy plant based eater. I deviate from it because I am just not determined. I am also cooking with the SOS method that many vegan recipes have in their ingredient lists. I am tired of yo yo eating (from vegan to SAD back to vegan) I will follow you as you are the only one who is determined (“progress not perfection” is the mantra of many vegans out there as they try to keep their followers happy, not necessarily “healthy”)

  31. Cathy

    Hello. While searching for healthy recipes on the web, I found your website. It is undoubtedly the most informative, easy to follow and provide the “straight up” truth about food and nutrition. I can’t wait to try your recipes. Looking forward to your cookbook. Thanks again.


  32. Gluten-free for a month and feeling better than I have in years. Now I’m looking to switch to a diet entirely of plants…thanks for your AWESOME recipes…very straightforward and easy to follow! So you have another fan! Seriously, thanks for the help! : )

  33. Hey Cathy,
    Great site.
    If a had a full time chef, I would say, “cook Cathy’s recipes before I leave for work and when I get home”.. My work schedule prevents me from cooking your recipes.
    That’s why I grill fish for my protein and usually have a big diversified salad, that may include cashews, hemp seed, avocado, beets, cucumber and tomatoes.I make a salad dressing using no oil that has fourteen ingredients based in avocado, cilantro, spinach, almond powder (as a thickener), dates, orange juice, and other items.

Leave a Reply