Raw Zucchini Chocolate Cake

For whatever reason, many of the recipes I worked on this week ended up being raw or mostly raw.  In part, I was continuing my quest for some travel-friendly treats for my son and decided to try some raw fruit and nut balls, similar to Larabars.

I was also testing recipes for my menu planners for limited diets free of gluten, grains, dairy, eggs sugar and other common allergens.  Many raw recipes work great for people with a lot of food limitations.  The only drawback I find is that they use nuts extensively, which is a common allergen.  I find though, that seeds such as pumpkin, sunflower and sesame seeds can be used in place of nuts in some of these recipes.

As far as eating raw nuts goes, it is really best to soak them for a varied amount of time, depending upon the nut or seed.  This process is what releases their enzyme inhibitors and unlocks their full nutritional value.  In terms of soaking, you can either soak just long enough to germinate, or longer to sprout (however it’s difficult to sprout some nuts).

I have to admit that I didn’t soak the nuts and seeds in the recipes I tested this week.  This was partly due to the recipes not asking me to do this and in part laziness and impatience on my part.  However, if I were to do them again, I would soak the nuts and seeds in these recipes.

Here is a list of some new and yummy things I made this week:

Cashew Apricot Bliss Balls and Cherry-Walnut Bites

Cashew Apricot Bliss Balls (raw).  These turned out pretty good but if I made them again, I would use a different kind of dried apricot.  The ones I used were from Trader Joe’s.  They are unsulfured but I had forgotten how tart they are.  I also used lemon zest instead of orange zest, simply because I didn’t have an orange.  But they would be a lot better with the orange zest.  I also would up the cardamom and ginger powder as they were not that noticeable.  Also, like I said above, I would soak the cashews for 2-2 1/2 hours.

Cherry Walnut Bites (almost raw;  can be made raw with raw chocolate or leaving out the chocolate).  These are delicious.  If I made them again, I’d use raw chocolate or raw cacao powder.  Again, I would soak the walnuts – they require 4 hours germination time.

Seed Cheese from Rawvolution (raw).  This cheese if made from sunflower seeds so it is great for dairy-free and nut-free diets.  The original recipe for this raw and dairy-free cheese calls for a raw soy sauce called, Nama Shoyu.  But since many people I cook and plan for can’t eat soy, I left this ingredient out.  I balanced out the recipe by adding a little salt and water.  I also used only about 3 cloves of garlic, verses the 5-6 called for.  It was plenty garlicky for me and my husband really liked it.  We’ve been enjoying it on pasta and toast.  When I make this again, I plan on soaking the sunflower seeds – they require 2 hours germination time.

Curried Kuri Squash Soup

Curried Kuri Squash Soup (from the Kuri Squashes from our garden – not raw).  I didn’t write down this recipe as I made it this time.  But I normally cream this soup with ground up cashews and season it with curry, ginger, and salt.  I think I also added a bit of honey to sweeten a bit this time.

Raw Zucchini Chocolate Cake

No-Bake Zucchini Cake (almost raw; can be made raw with raw cacao).   This is a quick and easy, yummy dessert.  It may seem strange not to bake the zucchini but you really don’t need to!  It is rich, moist and dense.  But also so healthy, you could have it for breakfast.  When I make this again, I’m going to soak the nuts for 6 hours.

Raspberry Cream (raw) This is my new favorite smoothie or dessert.  Don’t let the avocado in it fool you – it is simply delicious and you wouldn’t even know the avocado is in there!  I made it as the recipe called for and also with dates instead of banana.  Both were yummy.  Sorry, no picture.  Both times I made it, it disappeared too fast!

Balsamic and Basil Salmon: cooked in a cast iron skillet, this was Monday’s dinner. Fast and easy, I simply cooked the salmon with a bit of lemon juice and olive oil.  Seasoned with salt and dried parsley.  When it was done, I drizzled a little olive oil and balsamic vinegar on top and garnished with freshly chopped basil from the garden.  Very fast and very good!

Raspberry Cream Recipe – adpated from www.WildHealthFoods.com

• ½ cup frozen or fresh raspberries
• 1 large ripe banana or about 4-5 soft dates
• 1ripe Avocado
• Pinch salt
• about 1/2 cup or so homemade almond milk

1) Blend all ingredients until smooth.

2)  If you want to make your own almond milk, soak 1 cup almonds overnight, drain the water, then blend with 5 cups filtered water and a bit of raw honey.  Strain through a mesh strainer or “nut bag.”  Yum!

And once again, I am writing this post as part of the Tuesday Twister Carnival at GNOWFGLINS.com. Make sure to check out the other wonderful and nourishing foods the other participants cooked up this week!

Our lovely cherry tomatoes

I have been enjoying the Tuesday Twister blog posts by Wardeh Harmon at Gnowfglins.com for the past few weeks or so ever since I found her website.   These blog posts have been a synopsis of her week in the kitchen and what has been twisting in her cooking.  I love reading them, mostly because she focuses on nourishing, whole foods!

Last week she announced her new Blog Carnival, the Tuesday Twister Carnival and her invitation to participate in the weekly postings.  I started thinking about doing this and then a couple days ago, inspiration struck I finally decided to give it a go.  I can’t promise I’ll do it every week, but we’ll see what happens.

My Meal Un-Plan

I started thinking about my week in the kitchen and what it is normally like during our busy days.  And what stood out to me the most was the fact that I hardly ever meal plan.

Okay, so I menu plan for my clients and I create different menu planners for different diets.  But I have to be honest with you.  Rarely do I plan my whole week in advance before I go to the store each week…which usually turns into 3 x a week visiting the store.

What usually happens is I look around in my refrigerator, freezer and pantry, think about what I’d like to make, then see what I can make with what I have.

Sometimes while I’m shopping I will get ingredients for something I have been wanting to make (like my tomatillo salsa) but oftentimes, dinner is a creative process of coming up with something new, yummy and healthy for the family.

Curried Chicken Salad with Coconut Milk

So this week’s menu which is gluten-free, dairy-free, legume free and I think soy-free…

Of course, the menu was created after the fact…

Tuesday: Garam Masala Lamb burgers and Sauteed Zucchini

Wednesday: Chicken Legs with Caramelized Onions, Basmati Rice and the Tomatillo Salsa I had made on monday.  My mom was having dinner with us and she loved it.

Thursday: We went to the Farmer’s Market and bought fresh produce.  But I didn’t much feel like cooking so I took some frozen dairy-free and gluten-free pizza out of the freezer that I had made.  We enjoyed it with fresh corn on the cob and watermelon.

Friday: I was craving Tortilla Lasagna, even though I knew the oven would heat up the house.  Made a special trip to the store for the ingredients, and made it with ground turkey, spinach, olives and tomato sauce.

Saturday: Made my first batch of Pot Pie muffins for Elijah.  We took them to Surreybrook Farms for an incredible outing.

For dinner:  Made Chicken Curried Salad and Baked Yukon Gold Potatoes.  I usually would add celery to this salad, as well as green onions, maybe even cherry tomatoes.  But I had none of these so I steamed some green beans, and cut them into 1-inch lengths and put them in the salad.  It was tasty.

Sunday: Made my second batch of Pot Pie Muffins.  I liked these much better.

Made the Chicken Salad again because my husband loved it so much and his parents came to visit.  Also finished off the last of the Tomatillo Salsa.

Monday: My husband made Wild Salmon and Sauteed Zucchini with Marjoram ( nice not to cook every now and then!)

Our first garden harvest (well besides the sugar snap peas):

Sunday was also a day of harvesting our first crop of potatoes.  My husband planted blue, yukon gold, and fingerling and he harvested some of the yukon and fingerling.

Yukon and Fingerling Potatoes from our garden

This week, our beautiful and big Kuri Squash plants became infected with a white mold.  We treated them with a garlic spray and some baking soda.  However, we don’t think they liked the baking soda because they started to wilt shortly after.  But at least we have received two beautiful Kuri Squash from the plants.  Here’s one with some wilty leaves:

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One of the two Kuri Squash

We ended up harvesting the squash on monday and getting rid of the dying plants.  We also discovered that our yellow (not red like we expected) cherry tomatoes were actually ripe and we enjoyed some of the first ones.  There was a few left for a picture with the squash.  (The zucchini is from my in-law’s garden.)

Kuri Squash with Yellow Tomatoes and Zucchini

I think that’s all I have to report for the week.  I’d love to hear about other people’s week in the kitchen!  And please do check out the Tuesday Twister Carnival.

I recently checked out the book, The Kid-Friendly ADHD and Autism Cookbook at my library to see what new recipes I might find for the GF and CF diet.  I haven’t completely finished perusing the book but for the most part I would highly recommend it.  One great thing about it is that it has many soy, nut, egg and corn-free recipes as well.

One recipe that caught my eye was the “Sensory Sensible Pot Pie Muffins.” This recipe is a muffin for kids who can’t eat gluten and dairy and who may not like to eat regular chicken or vegetables.   To solve this problem, they put the pureed chicken and veggies right into the muffin.

This, I gotta try, I said.  My son used to eat literally anything I put in front of him.  But with the toddler stage, he has become a bit more picky.  He still loves cooked veggies, especially green beans but isn’t too fond of chicken these days.

Also, since we’re on the go a lot, I was looking for a snack that was travel-friendly, healthy, gluten and dairy-free and high in protein.  These muffins seemed like the answer!

Pot Pie Muffins made with Namaste muffin mix

I really tried to follow the recipe for the first attempt.  But I have to say that although it looked easy, it turned out to be confusing.

Here’s the recipe:

• 1 box (14.8 oz) store-bought GFCF muffin or quick bread mix

• 1 cup pureed vegetables (one or more of the following:  carrots, squash, peas or green beans)

• 1/2 cup applesauce

• 1/2 cup pureed chicken*

Steps:

1. In a large bowl, prepare cake mix batter according to package directions.  Add pureed vegetables, applesauce and chicken and mix to combine.
2. Lightly grease muffin tin or line with paper liners.  Spoon the batter into the muffin cups, filling each about 2/3rds full.  Bake at 375 F for 25-30 minutes, or until a toothpick comes out clean.*To puree chicken, combine cooked, chopped chicken with a bit of water or stock in a blender and blend until desired consistency is reached.

Easy right?

Okay, so first of all I have to tell you that it’s a production to make these muffins.  If you want to make them, make the chicken the night before and make extra veggies when you make dinner for the muffins.  That way you are already half way done.

The other thing that was a bit of a challenge was finding a muffin mix free of sugar.  I personally don’t like using cane sugar in baking and every mix I picked up had this in it.  Also, I couldn’t find one that was exactly 14.8 oz and I didn’t have time to figure out mathematical calculations in my head with my toddler yelling at me, “down, down!”

So, I ended up grabbing the Namaste mix because I wanted to make it simple and follow the recipe as best I could.  It is also made of brown rice verses white rice flour and is free of most allergens.

When it came to baking, I measured out just under 2 cups which is about 14.8 oz.  So I have a bit of mix left because it was a full pound.

So when I went to prepare the muffin mix, I felt I should modify the muffin mix directions because 1) I wasn’t using the whole bag and 2)  I felt like these muffins were going to be way to wet when I added the chicken, veggies and applesauce.  So I decided to use one less egg than was called for in the mix (called for 2).

They seemed like a good consistency so I went ahead and baked them.  They were actually good, but still a bit wet.  They taste more like heavy cake than a muffin.  They also deflated a bit due to the heaviness.  I personally like my muffins a bit more muffiny than these turned out to me.  It may have been that the extra egg would have helped, I am not sure.

No matter what I think of the muffins, Elijah loved them.  So there you go!

I decided to take a new approach and sack the prepared mixes.  I started again with one of Elana’s recipes with coconut flour because I was interested in making them grain-free as well.  They already called for carrots since they were her carrot muffins so this was a good start.

Pot Pie Muffins adapted from Elana's Carrot Muffin Recipe

Here is her recipe and what I did to change the recipe is next to her’s:

Gluten Free Carrot Mini Muffins
¼ cup coconut flour (I used 1/2 cup)
¼ teaspoon celtic sea salt (I used 1/2 tsp)
¼ teaspoon baking soda (I used 1/2 tsp)
1 teaspoon cinnamon, ground (I used 1.5 tsp)
3 eggs (I used 5 eggs)
¼ grapeseed oil (I used 1/2 cup)
¼ yacon syrup (I used 1/3 cup agave nectar)
1 tablespoon vanilla extract (to tell you the truth I forgot to add this, but would do 1.5 Tbsp)
1 cup carrots, grated (I used just over a cup and I grated them instead of cooking and blending)
¼ cup currants (I used 1/3 cup)
I added:
1/2 cup chicken puree
1/2 cup applesauce

1. In a medium bowl, combine coconut flour, salt, baking soda and cinnamon
2. In a large bowl, blend together eggs, oil, sweetener, (applesauce, chicken) and vanilla
3. Blend dry ingredients into wet, then fold in carrots and currants
4. Grease a mini muffin tin with grapeseed oil and then dust with coconut flour
5. Spoon approximately 1 teaspoon of batter into each greased mini muffin cup (I used regular sized muffins and it made about 15 and took 25 minutes in the oven)
6. Bake at 350° for 10 minutes
7. Cool and serve

I had a good feeling about these muffins as I was mixing them and as they were baking.  They smelled yummy with the added cinnamon and I felt like they were going to be better than my first attempt.

Besides them sticking to the pans a bit, they were much better than the first recipe – much more springy and muffin-texture-like than the first batch.

The only thing that my be a problem for people is they definately need eggs – I used 5.  With this amount of eggs in them, it would be hard to convert this particular recipe to be egg-free.  They also have coconut flour in them but if one is allergic to coconut, you could use a GF baking blend with rice, tapioca and arrowroot.

As far as making these little babies last, I wrapped each one in plastic wrap and then put them all (except a few to munch on) into a freezer bag and froze them.  That way I can just take out one or two when we need them and they will last a lot longer.

And what did Elijah think of the second batch?  He gobbled them up too!

Anyone else have some great travel-free healthy snacks for kids?  I’d love to hear about them!  Thanks so much!

In the large spectrum of life, humans have been eating grains for a relatively short period of time.  While some people say we’ve been eating grains for 10,000 years, grains such as wheat didn’t become widespread in Western Europe for another 4,500 years.  (Whole Health Source)  This short amount of time has simply not given the human species a chance to fully adapt to eating gluten and other grains.

However the history charts may vary, grains containing gluten are one of the most difficult foods to digest. Not only is the number of people who have celiac disease growing, many people are either allergic or sensitive to wheat and many other grains that contain gluten.

While celiac disease is treated by following a strict gluten-free diet, people who have irritable bowel syndrome and other digestive problems often report a huge improvement in their symptoms by following a diet free of wheat and other gluten-containing grains.  Grains that contain gluten include wheat, rye, barley, spelt, kamut, oats, and tricale.

When you first learn that you can’t eat wheat or grains that contain gluten, it can feel very overwhelming.  Wheat is one of the most used foods in the United Stated and it is usually difficult at first to adapt to this new diet and lifestyle.

The Gluten-Free version of the Nourishing Foods Menu Planner is just for you if:

• You avoid all grains and products with gluten including wheat, barley, spelt, kamut, rye, and oats.
• You avoid all wheat products.  Even though the menu is gluten-free, you can easily adapt other grains such as spelt to a recipe if you are only allergic to wheat.
• You enjoy or would like to have a balanced diet of fresh vegetables and fruits, protein such as poultry, fish and some red meat with complementing gluten-free whole grains, seeds and nuts, and legumes.
• You’re looking for some easy wheat and gluten-free recipes for some of your old favorites like pastas and desserts.
• You’re looking for a menu with limited soy, dairy, corn, eggs, nuts and legumes.  (There are some dishes with these ingredients but not very many).
• You’re looking for a menu free of refined sugar, pork, alcohol, preservatives, MSG and other artificial ingredients.
• You’re looking for a whole foods, healthy and nourishing menu plan.  Every recipe uses real, whole foods.  Some recipes call for some canned goods such as coconut milk, but this is kept to a minimum.

Each week you will receive from the Gluten-Free Menu Planner:

• A menu for 5 delicious and creative dinners plus 5 complementary side dishes each week
• One dessert recipe a week to compliment your meals
• Easy to follow recipes for each dish
• Quick to prepare – 30-35 minute prep and cook time total for each meal (entrée and side dish together).
• An organized shopping list for the entire week, which is coded to each meal so you don’t have to cook every dish
• Kid-friendly ideas for each recipe
• Ideas for substituting main ingredients for each recipe
• Nutritional information is included in all recipes.
• Recipes focus on using fresh, seasonal produce and whole foods as much as possible.
• Family-friendly recipes!
• Plus articles about health, allergies, and other food issues.

Ready to eat delicious food?  We put the “yum” back into allergen-free meals!

Buy the Gluten-Free Nourishing Foods Menu Planner (Meat and Seafood menu):

Only $12.95 for one month, emailed weekly:

When you buy the menu planner, you get the FREE bonus:

A Whole Foods Grocery Guide: A Complementary Handbook to the Nourishing Foods Menu Planner or for any type of Whole Foods and Allergy-free Cooking
by Sarah Schatz ( $14.95 value)

100% Guarantee! Be satisfied with delicious, healthy, and allergen-free recipes or receive a full refund within the first 30 days!

Important Information:  (Please read and follow these steps to receive your menu planner)

1. When you click “Buy Now,” you will be directed to Paypal where you can pay securely for the menu planner.
2. If you don’t have a Paypal account and don’t want to create one, you can pay by credit card by clicking on the link inside Paypal that says, “Don’t have a Paypal account?  Pay by credit card.”
3. If you want to pay by check, please contact me for my mailing address.  I will add you to the list once I receive your check.
4. Once you pay for the menu planner in Paypal, you will be directed to a confirmation page, asking you to check you email for a confirmation email from Sarah Schatz.
5. Check your email (the email address that is linked to your Paypal account) and click on the link inside the email to confirm your email address.
6. Once you confirm your email address, you should receive the Gluten-Free Menu Planner immediately in your email as a PDF document.
7. If you are having trouble receiving your menu planner, please visit my FAQ page where I walk you through how to troubleshoot the problem.
8. If you have followed all of these steps and you do not receive it right away, please send me an email and I will send you a link to the menu planner.

After receiving your first menu planner, you will receive a menu planner every week on the same day of the week that you signed up. Example:  if you signed up on Tuesday, this is the day you can expect to receive your menu planner for each month of menus.

Click here to read what one of our customers has to say about the menu planner.
By purchasing a Nourishing Foods Menu Planner, you will:

• Save time – no more searching for new and interesting recipes to feed you family
• Save money – no more impulse buying because you have a shopping list for the whole week
• Eat delicious food - no more “getting by” with tasteless frozen meals
• Eat healthier – by eating homemade foods made from whole ingredients
• Spend more quality time with you family - no more waiting for your dinner table at a restaurant
• Eat a variety of foods - no more eating the same meals every week
• Have less stress in your life - no more trying to figure out what to cook at the last minute
• Have less shopping trips - no more running to the store for forgotten ingredients
• Eat foods that work for your body - no more cheating on your diet because you want to eat something yummy or can’t find something to eat.
• Feel Happy and Healthy! When people follow a diet that works for their body, they often feel better than they ever thought possible!

Please note: This is no longer a subscription service.  I am presently making monthly menu planners for specific diets and am selling them per month and emailing them weekly.  I will be adding months to certain diets and it will soon be possible to buy 2-3 months of menus at a time.  Please be patient with me – I’m a work at home mom!

Still not sure if this is for you?  Click here to find out.
Or, try the menu planner out for FREE for one week:  Click here.

I receive a lot of emails from people who have found my site and are looking for ideas for their very limited diet.  Some of these people are at a complete loss as to what to eat because their diet is so limited.  I received one of these emails from someone last week inquiring about a diet for her daughter.

Here was her list of foods that her daughter was told to avoid:

gluten (wheat, barley, oats, spelt, kamut, tricale, and all products containing gluten such as soy sauce, etc)
grain (includes rice, millet, teff, and other gluten-free grains)
dairy
egg
soy
corn
banana
kiwi

This is a similar list to many of the people who come to me.  There are definite variations and more limited diets like those without any meat or fish, legumes, nuts, all fruit, etc.  But I thought I’d start with this diet to give you some ideas on where to start.

So what do you do when you get a list like this?  My hope is that in this post, I can give you my process for starting to come up with some foods and recipes you can eat when you receive a long list of foods you should be avoiding, even temporarily.

I am also working on compiling my recipes into menu plans for different diets such as this one so that people can have a menu planner for their specific limited diet.  I am also going to start writing some blogs about how you can start to do this for yourself!

1.  Focus on what you can eat, not what you can’t! Make a long list of all the foods available in your grocery store, farmer’s market and local health foods store.  Make categories for the main food groups and list all the foods under them that you can find.

Categories would include: meat, seafood, dairy products, fruits, vegetables, herbs, spices, glutenous grains, gluten-free grains, grain-free “grains,” condiments, nuts, seeds, legumes, and sweeteners.

The most difficult part of receiving a list such as the one from this woman for her daughter, is that you have to be very creative when it comes to having foods that resemble grains, baked goods and pastas.

As a little help in the grain and grain-free department, here is a list that you can start with.  There may be others on the list I haven’t thought of or forgot to include:

Wheat-free grains:
spelt, oats, kamut, rye, barley plus all gluten-free and grain-free “grains”

Gluten-free grains and flours:
rice, all varieties
brown rice
corn
gluten-free oats
teff
millet
sorghum

Grain-free “grains,” flours and seeds
buckwheat

quinoa

amaranth

chia seeds

potato starch

sweet potato flour

yam noodles

pumpkin seed flour

coconut flour

almond meal

pecan meal and other nut meals (made from grinding any nut very finely)

blanched almond flour

flax seed meal

hemp seeds (great as protein powder)

tapioca – this is made from the cassava root

arrowroot

besan or chickpea flour

sunflower seeds (can be ground)

sesame seeds (can be ground up as well)

As you can see the grain-free list is pretty long!  I could probably keep going but I’ll stop there.  It’s really just a matter of knowing what to do with these ingredients once you figure out that there is quite a bit of variety out there!

2.  Highlight all the foods you can eat on the list. Focus on these foods and what you can create from them.  This first step will help you immensely if you can get through it.

3.   Going  back to the example diet that I listed before, here are the things that her daughter can eat based on doing this process.

All meat and seafood - this is a huge plus if you’re in this boat.  The challenge with this is some kids just don’t like meat or won’t eat it.  But if you aren’t a vegetarian but have a limited diet, this helps a lot with meal planning.  Also, you can bread fish and chicken with almond or pecan meal and it makes it more appealing to children.

You can also make chicken puree and slip this into things like potato pancakes.  More on this in a future post.

All veggies and all fruit except for corn, banana and kiwi.  It’s also helpful that her daughter can still eat potato as this is in a lot of foods and can also be used as a starch in baking.  Vegetables and fruits are so versatile – a great opportunity for creativity.

All beans except for soy. Beans are hard to digest in general so this may be something that she would eat every now and then but it also depends on her health issues.  Chickpeas can be ground into a flour as well as others such as fava beans.  I personally don’t like the taste and find them hard to digest as flours but they are an option.

All nuts and seeds. This is extremely helpful that she can still eat nuts and seeds.  Peanut butter isn’t even on her list (though this is a legume).  Nuts can be used as nut butters, flours, nut milk ( which would be a good option for her for a milk alternative since she can’t have soy or rice), cheese (though commercial brands have casien in them), as breading on chicken or fish, dairy-free cheese sauces (cashews) or just eaten whole as a great snack.  They are most digestible however if they are soaked and then dehydrated.

Most condiments: mustard, ketchup, vinegars, lemons and limes, oils.  As far as mayo goes, you can find an egg-free version but it’s made with soy.  I have a recipe for mayo made from cashews but I haven’t tried it yet.

All herbs, spices, chocolate and carob: You can make a meal with a piece of fish or chicken, some garlic and onions, vegetables and some fresh herbs and spices.  Very simple but very good.  There are infinite ideas and recipes out there in terms of just using meat or fish, vegetables and fresh herbs and spices.

She can also still eat chocolate and carob as long as it’s dairy-free and grain-free.  You could make grain-free chocolate or carob muffins, cookies, cakes, etc (search for grain-free and egg-free dessert recipes).  Even make your own hot chocolate with some cocoa powder, nut milk and a sweetener.

All sweeteners: also another plus.  Try to stick to raw honey, agave, molasses and real maple syrup.

Some alternatives for what she can’t eat:

Eggs: This can be a tough one if you’re used to baking with eggs or having them for breakfast.  However, there are several egg substitutes you can use when you’re baking, as long as you’re not making a quiche.  There are egg-free quiches but they are made with tofu, and she can’t have soy, so that is out.

As far as some other breakfast items, this is going to be more challenging without the eggs, grains and dairy-products.  But here are some ideas:

turkey or chicken sausages
grain-free pancakes
amaranth bread
turkey bacon
quinoa or buckwheat muffins, made grain-free, egg-free and dairy-free
nut butter on grain-free crackers
fresh fruit – smoothies, fruit salad

Dairy-free alternatives: This is really a topic in and of itself, so I won’t go into this completely.  But as I mentioned earlier, her choice milk would be almond or another nut milk or hemp milk.  You can make your own nut milk very easily.  Coconut milk would also be a good option.

As far as cheese goes, here is a good dairy-free cheese that is also grain-free.

Some people can eat ghee in place of butter, which is clarified butter.  Also, coconut butter is a great alternative to butter.  It is delicious!

She can also eat coconut yogurt and coconut ice cream, great alternatives (and yummy too) since she can’t have dairy, soy or rice.

Cornstarch alternative: Arrowroot powder can be used part for part in baking recipes that call for cornstarch.  You will also need to find a corn-free baking powder for baking.

Soy-free soy sauce: One last tidbit I’ll leave you with.  Here is a recipe I recently came across for soy-free soy sauce.  It looks very good to me but I haven’t tried it yet.  A good alternative for someone who loves asian food but can’t have soy.

4.  Get organized: Once you have compiled a list of recipes you’d like to try that fit your new diet, the next step is to organize them for them week.  Print them out or make copies from cookbooks.  Then look through the ingredients to see what you need to add to your shopping list for the week.  Then, yes, go shopping, or order unusual ingredients online.

5.  Be brave and take baby steps: Take the last step and be brave to try something new.  It can seem daunting at first to use unusual ingredients you’re not used to using in cooking and baking.  But start with something most familiar to you and go from there.  Take baby steps.  Try one or two new ingredients a week so you don’t get overwhelmed by too many choices.

6.  Don’t get too discouraged: Expect to have some flops.  You’re learning something new and it may take some time to learn some new tricks of the trade.  But be patient and keep trying.  Pretend you’re on an adventure and your next meal is your next mission.  This may sound corny but if you can get excited about creating new and delicious foods, you will most likely have better results than if you think you’re making another disaster.

Good luck!  I’d love to hear from you so leave a comment about your own adventures in allergen-free cooking and baking!

All the best,
Sarah

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When you sign-up to become an affiliate, you will receive an affiliate ID.  You’ll then refer people in need of healthy and allergen-free menu planning to our website by placing a link on your own website.

When we receive visitors through your affiliate-tagged links, we’ll associate that visitor with your affiliate account.

If they then order a subscription of the menu planner (either on that visit, or on a subsequent one), you’ll receive a 20% commission on their account!

Recurring Income

When someone you refer to us orders a menu planner, you’ll earn 20% not only on the initial sale, but also on any recurring payments they make.

Example: You refer Leslie to us, and she signs up at $12.95 a month.  You earn $2.59.  If she signs up for another planner, you’ll continue receiving commissions on her purchases, at $2.59 a month.

If you’d like to become an affiliate, click on the link below to get started today!

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Here is a list of ingredients I use on a regular basis in cooking to make food more delicious. I also use many of these in combination with each other.  This creates a whole new taste and you might be surprised how different combinations can make or break a meal.  The best thing is to experiment with different quantities and combinations of some of these ingredients.

There will most likely be something that doesn’t agree with you on the list.  Focus instead on using the other ingredients and see what you can come up with to add some spice to your food.  I am sure there are other ingredients one can use in allergy-free cooking.

• Salt and pepper:  sea salt is best
• Fresh and dried herbs and spices: The list is too long to print here.  Browse your bulk herb or bottled herb section at your grocery store to see if you can find something new and interesting that may add some new life to your food!
• Curry paste: comes in yellow and red, possibly others
• Fresh ginger root: fresh is best or if buying a jar of grated ginger, check the ingredients for high fructose corn syrup or other ingredients you may be sensitive to
• Onions and garlic: can be raw, sautéed, steamed, caramelized, roasted, minced, diced, sliced, etc.
• Diced celery and celery seed: cooked or raw
• Lemons, limes and oranges: also the zest of one or more of these adds great flavor
• Coconut milk: buy whole, unsweetened and organic if possible
• Tamari and Miso: if you can eat soy, these add great flavor.  Tamari is wheat-free soy sauce.
• Honey, agave, maple syrup
• Vinegars: apple cider vinegar is the best.  Some vinegar has sugar added to them; use with care.
• Mustards and ketchups: most ketchup has sugar added to it but it is possible to find it without or make your own
• Nuts and seeds: whole, ground, chopped or as butters
• Olive oil, butter, coconut oil
• Chili peppers and green chilies
• Seaweeds: adds flavor and nutrients to food; great substitute for salt
• Nutritional yeast: full of B vitamins, this adds a cheesy flavor to foods
• Sesame oil: can be regular, toasted or some have added spices
• Tomato sauce: great for pizzas, spaghetti but also great for other dishes with a tomato base.  I try to find brands that are sugar-free.

Do you have more ideas on how you spice up your allergen-free food?  I would love to hear your ideas!  Please post a comment!

Hearty Chowder

Is your next meal going to make you sick or are you just plain sick of you allergen-free food?

I find that people with food allergies or sensitivities fall into two categories – do you see yourself in one of these situations?

You know you’re allergic or sensitive to certain foods but for whatever reason, you end up eating something that you’re sensitive to during the week.

This may be because you find it too difficult to plan meals for the week that work for your diet.  When you go out during the day or want to have lunch with a friend, a little voice says, “There’s nothing you can eat on this menu except lettuce leaves.  Skip your diet today and get back to it tomorrow.”

Or maybe you have a laundry list of foods that you’re allergic to and you simply can’t find foods that work for your diet.  You have to eat so you end up eating something that makes you feel sick.

You go through the cycle again.  You get sick. You have a brain fog.  You can’t think and you feel awful.  You gain weight.  You feel depressed.  Or you break out in hives.  Whatever it is, it isn’t fun, is it?

If you’re lucky, you’re in category two and you’ve managed to stay on your diet. But because you’re limited, it’s easy to get in a rut with your meal planning.  And often times when people are prone to food allergies, eating too much of one food (like rice, corn or soy) can lead to additional food allergies.

Whether you are searching for a menu plan that can finally help you stay on your diet or one that will give you new and creative ideas for your allergy-free living, you’ve come to the right place!

The Nourishing Foods Menu Planner is unique in that it offers individual menus for specific diets:

Meat and Seafood Diets:

• Wheat and Gluten-free – One Month of Spring/Summer Menus Available Now!
• Wheat/Gluten and Dairy Free – One Month of Spring/Summer Menus Available Now!
• Dairy Free – One Month of Spring/Summer Menus Available Now!

Coming very soon:

• Wheat-free, Gluten-free, Dairy-free and Soy-free
• Egg-free, Dairy-free and Gluten-Free
• Nightshade-free, Wheat/Gluten-free, Dairy-free and Soy-free
• Nut-free, Legume-free, Wheat/Gluten-free and Dairy-free
• Kid-Friendly Wheat/Gluten-free and Dairy-free menus
• Extremely Limited Diet:  Gluten-free, Wheat-free, Grain-free, Corn-free, Dairy-free, Soy-free, Shellfish-free, Fruit-free, Peanut-free, Egg-free, Refined sugar-free, Yeast-free, Preservative-free, MSG-free and artificial flavoring-free (also very limited in legumes and nuts)

Seafood/Vegetarian Diets

• Wheat-free and Gluten-free
• Dairy-Free
• Wheat/Gluten-free and Dairy-free
• Wheat/Gluten-free, Dairy-free and Soy-free
• Nightshade-free, Wheat/Gluten-free, Dairy-free and Soy-free

Don’t have food allergies but just want to eat healthy food?
Many of our customers find our menu planner who don’t have food allergies but are looking for a healthy menu with recipes that use fresh, whole and seasonal ingredients.

While the gluten and wheat free diet is for people with celiac disease, food allergies or sensitivities, it can also be used as a detox diet.

Wheat and gluten can bog the body down if eaten in excess.  By giving the body a break from foods made from wheat and gluten, people report feeling lighter, healthier and many end up losing weight.

Each week of menus offers you the following:

• A menu for five delicious and creative dinners plus five complementary side dishes each week
• One dessert recipe a week to compliment your meals
• Easy to follow recipes for each dish
• Quick to prepare – 30-35 minute prep and cook time total for each meal (entrée and side dish together).
• An organized shopping list for the entire week, which is coded to each meal so you don’t have to cook every dish
• Kid-friendly ideas for each recipe
• Ideas for substituting main ingredients for each recipe
• Nutritional information is included in all recipes.
• Recipes focus on using fresh, seasonal produce and whole foods as much as possible.
• Family-friendly recipes!
• Plus articles about health, allergies, and other food issues.

Ready to eat delicious food?  We put the “yum” back into allergen-free meals!
Buy one of our specialized menu planners:

1)  Gluten-free and Wheat-Free Menu Planner (Meat and Seafood menu)

Only $12.95 for one month, emailed weekly:

2)  Dairy-free, Gluten-free and Wheat-free Menu Planner (Meat and Seafood menu)

Only $12.95 for one month, emailed weekly:

3)  Dairy-free Menu Planner (Meat and Seafood menu)

Only $12.95 for one month, emailed weekly:

More menu planners coming soon!

When you buy any menu planner, you get the FREE bonus:

A Whole Foods Grocery Guide: A Complementary Handbook to the Nourishing Foods Menu Planner or for any type of Whole Foods and Allergy-free Cooking
by Sarah Schatz ( $14.95 value)

100% Guarantee! Be satisfied with delicious, healthy, and allergen-free recipes or receive a full refund within the first 30 days!

When you click “Buy Now,” you will be directed to Paypal where you can pay securely for the menu planner.

If you don’t have a Paypal account and don’t want to create one, you can pay by credit card by clicking on the link inside Paypal that says, “Don’t have a Paypal account?  Pay by credit card.”

If you want to pay by check, please contact me for my mailing address.

When you subscribe to the menu planner, you will receive your first one immediately in your email after you verify your email address. If you do not receive it right away, please send me an email and I will send you a link to the menu planner.

After receiving your first menu planner, you will receive a menu planner every week on the same day of the week that you signed up. Example:  if you signed up on Tuesday, this is the day you can expect to receive your menu planner for each month of menus.

Click here to read what one of our customers has to say about the menu planner.
By purchasing a Nourishing Foods Menu Planner, you will:

• Save time – no more searching for new and interesting recipes to feed you family
• Save money – no more impulse buying because you have a shopping list for the whole week
• Eat delicious food - no more “getting by” with frozen GF breads or tasteless frozen meals
• Eat healthier – by eating homemade foods made from whole ingredients
• Spend more quality time with you family - no more waiting for your dinner table at a restaurant
• Eat a variety of foods - no more eating the same meals every week
• Have less stress in your life - no more trying to figure out what to cook at the last minute
• Have less shopping trips - no more running to the store for forgotten ingredients
• Eat foods that work for your body - no more cheating on your diet because you want to eat something yummy or can’t find something to eat.
• Feel Happy and Healthy! When people follow a diet that works for their body, they often feel better than they ever thought possible!

Please note: This is no longer a subscription service.  I am presently making monthly menu planners for specific diets and am selling them per month and emailing them weekly.  I will be adding months to certain diets and it will soon be possible to buy 2-3 months of menus at a time.  Please be patient with me – I’m a work at home mom!

Still not sure if this is for you?  Click here to find out.
Or, try the menu planner out for FREE for one week:  Click here.

If you’ve ever traveled while adhering to a restricted diet, you know that it is not easy. Unless you are staying with friends or staying at a hotel that has a kitchenette, creating your own allergen-free meals can be quite a challenge if not impossible.

I received the following question from Walter, who isn’t traveling, but doesn’t have access to a kitchen:

Wheat is like my main food, but I’m tired a lot and wondering if I need to cut out gluten. My problem is that I am currently living in a hotel room with no kitchen — not even a fridge. (I’m poor.)

Do you have any suggestions for my current situation?

First of all, since you’re not really sure what may be causing you to be tired, I suggest doing an elimination diet for four days to see if you can tell a difference in your energy level.  I talk about how to do this here. Start with wheat, and if you don’t see a difference, go onto dairy products.  Then gluten (eliminating all wheat, barley, spelt, oats and all foods made with gluten).

While you’re doing this, and when you find out what be causing your symptoms, here are some suggestions for your current situation:

• Buy a cooler and get ice from your hotel (if this is possible).  You will be able to keep some foods cold for as long as the ice lasts.
• Buy fresh fruit at the store – most of it will keep for several days unrefrigerated.
• Eat raw carrots, avocados, tomatoes, celery and cucumbers.  Put on ice so they stay fresh longer.
• Buy wheat-free or gluten-free bread at the store.  It will be in the freezer section and stays better refridgerated or frozen.  But, it would be fine to leave it out for at least 3-5 days depending upon the brand.
• Buy a toaster to toast the bread – it tastes MUCH better.
• Buy almond, peanut, sesame, and/or cashew butters.  They stay fresh room temp and are a great source of protein.
• Buy rice cakes and eat them with avocados and a little salt.
• Buy instant oatmeal and an electric hot water heater and made oatmeal for breakfast.
• Buy one serving containers of non-dairy milks.  It is more expensive this way but they won’t need to be refrigerated until they are opened.
• Buy beef or fish jerky.
• Raw nuts, seeds, dried fruit, dates, raisins, etc. are all great snacks and stay fresh a long time.
• You can buy instant soups that only need hot water.  I personally haven’t found these that tasty but you could give them a try.  Or, buy regular soup cans, a can opener, something to mix the soup in like a big bowl, and add boiling water to it until it is warm.
• Buy hard-boiled eggs in the deli section at the grocery store.
• Buy turkey lunch meat at the deli and eat that day or put on ice.
• Hummus is a great spread to put on bread and you can find it premade at most grocery stores.

• As far as fast food and eating out goes, you will end up spending a lot of money but you inevitable need to do so sometimes.  Here are some tips:
• Order your burger without a bun.  French fries are wheat-free but not always gluten-free.
• Avoid Chinese food – it will most likely have soy sauce in almost everything and soy sauce is not wheat-free unless it is wheat-free Tamari.   Thai food would be a good alternative.
• Mexican food is a good bet – just make sure the corn chips are really wheat and gluten-free.
• Boston Market is someplace I like to go when I am out because I can get chicken or turkey with vegetables.  You just have to forgo the tasty cornbread, gravy and baked goods.
• The baked potatoes at Wendy’s are a healthy alternative to french fries.
• Salads with chicken at fast food places are becoming popular and are a good alternative to the burger.

I hope this helps you out!  Let me know how it goes for you.  And if anyone else has further suggestions, please leave a comment!

Looking at the positive: When you find out that you are allergic or sensitive to certain foods, it can seem very depressing when you open the refrigerator.  But when you start to look around at the grocery store, you start to notice that there are actually a lot of things you can still eat.

Heart of Cooking utilizes wonderful and sometimes unique ingredients that satisfy your need for tasty and yummy food.  We view a limited diet as an opportunity to create, be inspired and make something delicious in place of what we would normally reach for in the kitchen cupboards.

Cooking techniques: You can have all the creativity in the world but without some basic step-by-step techniques in cooking, you won’t end up with what you intended to create.  You also need to know where to buy some unusual ingredients if you want to eat gluten-free.

Even if you are a skilled cook, learning to cook allergen-free meals may take a little practice.  We walk you through the know-how so that you can create delicious meals.

Planning and Recipes: Looking for new recipes to make each week takes time, discipline and planning.  Even then you won’t really know if it’s a good recipe or not.  It is yet another step to plan ahead for the whole week so that you don’t find yourself running to the store every other day for a missing ingredient.

We take the mystery out of making new recipes and make sure you will have delicious new meals each week. We also help you plan ahead so that you can do all the shopping for the week in one trip.

Creativity and inspiration: Sometimes you are missing a few ingredients a recipe calls for.  Or your diet is unique so you will inevitably need to adjust something here or there when following a recipe.  Heart of Cooking inspires you to go out on a limb once you have your basic techniques.

We believe that cooking is an art, even if you don’t consider yourself an artist. The fun thing about it is that many people could be given the same recipe, but each dish could turn out differently.  Once you have your basic techniques down, your kitchen utensils and imagination are the only limits.

With all these key elements in place, you have the makings of a beautiful meal.

If this is what you have been looking for, a good next step is to download your free copy of  “Nourishing Foods Menu Planner” for one week full of allergy-free recipes coupled with a coded shopping list.

Click here to get your free copy now.

2) If you think this is a great fit for you and your family, you can buy a complete month of menus for your specific diet that will be emailed to you weekly.

It puts the “yum” back into your allergen-free meals every week.

Meat and Seafood Diets:

• Wheat-free and Gluten-free Menu Planner – Available Now!
• Gluten-free and Casein-free Menu Planner – Available Now!
• Dairy-free Menu Planner - Available Now!
• Wheat/Gluten-free, Dairy-free and Soy-free – Available Now!
• Nightshade, Wheat/Gluten-free, Dairy-free and Soy-Free Menu Planner – Available Now!

3) Don’t see your diet here? I do Individualized Menu Planning for people who have many different dietary restrictions.  Contact me to ask me about this service.

4) Looking for someone to do all the work? I also offer Personal Chef Services in Frederick, Maryland and 20-minute vicinity.  Click here to find out more.

5) I also offer consultations for people who may have specific questions about different allergen-free diets and help them find recipes they will love.

I offer a 15 minute consultation free of charge!

Ready to schedule a free consultation with Sarah?  Click here to contact Sarah.

Or, still not sure yet?  You may be thinking that cooking every night is going to be too hard.  Click here to find out.