Deep in my heart I always knew that life was about being happy.  And yet, it seemed like the most illusive thing to me for so many years of my life.  I may have appeared happy on the outside.  I became quite good at putting on a show by appearing happy.  But inside, I felt like I was always on an infinite search for peace and happiness within my heart.  At times I felt like I found it through certain things like creating artwork, dancing and other things I enjoyed.

However, it never lasted.  Life seemed like an endless mountain to be climbed.  I would finally reach one peak, find some joy within my heart, only to be crushed by another plummet into depression.

I talked about some of these ups and downs in this post, and now I am finally writing the follow up story of what happened postpartum.  You may also be interested in this post about all the changes that have occurred while on the GAPS diet.

I will share that the main reason why I am writing this is because I can’t help but share my experience, no matter how hard it is to share it.  It’s one of those things you don’t really want to do, but you feel like there is an invisible string, tugging at your heart, telling you to keep going or doing whatever you’re meant to do in this world.

And some of these things are hard to do.  But it’s for a reason.  I believe we are all meant to help each other in some way.  Even in just small ways.  It doesn’t have to be a huge and giant undertaking.

So, enough with the stalling.

The experiences that transpired in my life after I gave birth to my son are some of the hardest I have ever been through in my life.  What seemed hard before birth now seems like a walk in the park, not to say that all those years of feeling hopeless and depressed weren’t difficult.

Because it was so difficult, I didn’t share it with many people; not until I actually started finding answers (so typical of me, to be so self-reliant).  So many of my family members don’t know the extent to the difficulties we faced as a family the first year or so of Elijah’s life.  And the doctors who I visited never got the full run down because I felt so bad about the situation – namely, I blamed myself.

There is a quote that goes something like, “When things get difficult, keep going.  You are on the edge of breakthrough.”  I don’t know the source and I don’t even think the words are correct, but it was what kept me going on the days I felt like life was falling apart.  Turns out, it was true, for which I am very grateful.

To follow up on my last post just prior to pregnancy, this is where I will start.

The main thing I will focus on in this post will be concerned about the episodes that I began to have postpartum where I went completely crazy for a few minutes a time.  I had other difficulties postpartum, but they seem somewhat tame compared to the crazy episodes where I turned into a monster.

Within a week after giving birth, I had signs of postpartum depression; basically the “normal” feelings of being sad and not having a good reason for it.  I remember looking around our extremely messy house and starting to cry.  During the next several months the sadness came and went but I don’t ever remember feeling really happy during this time like I would have expected to feel with a new baby.

Within eight weeks, my depression and mood swings progressed into times when I felt out of control with frustration and anger.  The first few times were somewhat mild.  One time I got frustrated about something (probably breastfeeding) and kicked over the rocking stool in front of the rocking chair with my computer on it.  It kind of came out of the blue and I was confused why I did this.

Mostly I would just kick things uncontrollably, every once in a while when I was frustrated.  But it was quick and passing.  Brief enough that it just seemed strange.  I wrote an email to my midwife and told her I was kicking things, was unhappy and didn’t know what to do.  But when she came and visited me, the “happy and bright me” was out and everything seemed fine so she never really got the full story.  She thought I was “fine” because that is what I led her to believe.

When I started back to work cooking as a personal chef, this added to my stress.  I was still waking several times a night to breastfeed.  I was also not getting enough to eat because of my limited diet.  (At about 9 or 10 weeks, I cut out dairy, eggs, soy, spicy foods, gassy veggies and other foods out of my diet because Elijah was colicky.  This helped with the colic but I wasn’t getting enough to eat because I didn’t know what to eat.)

I don’t remember exactly when the first major “rage spell” happened but it was sometime within the first three months of Elijah’s life.  I don’t remember why but I started to get completely frustrated and felt very uncoordinated when I was trying to get some food out of the fridge.  I had Elijah in my arms but part of me wasn’t even aware he was there.

I started to “lose it” and for what ever reason, I took my frustration out on the vegetable crisper drawer.  I basically started kicking it and didn’t stop until it was in pieces.  (Now, if you know me personally, this may completely shocking to you.  I seem rather even-tempered, don’t you think?)

Then I ran up stairs (I think I handed Elijah off to my husband) and threw myself in the bedroom in tears.

Part of me was in shock that I could do something like that; another part of me was still steaming with rage and another part of me wanted to ball.  I usually ended up in tears after one of my “freak out” episodes, from the sheer frustration of not knowing why this was happening and feeling so out of control in my life.  I would also go back to being very depressed after one of these “manic” episodes.

These episodes would usually just come out of the blue or sometimes in the middle of the night when Elijah kept waking me up.  I would be feeling pretty okay, and then something would set me off and I suddenly found myself punching the daylights out of something close at hand.  Luckily they were all inanimate objects like the microwave, a wicker bathroom basket, a wooden dish drainer, tea boxes, and other odd items.

These fits didn’t happen every day, and although I didn’t count them, it seemed as though they happened a few times a month for most of the first year of Elijah’s life.  They got worse when Elijah was teething and waking more frequently or if I was working more than I could really handle.

I always had the feeling during these “freak outs” that I was completely out of control.  I also felt completely uncoordinated.  It was like having a new pair of hands that really didn’t belong to me that were doing all sorts of things that I really didn’t want to do but couldn’t help myself.  And I was extremely angry for no reason.  The episodes would usually end by me screaming at my husband to help me, to do something, anything.  He would be holding Elijah to keep him safe from the things I was throwing around the house.

I felt like another person watching a complete lunatic.  Yet it was me, yelling, screaming and throwing stuff, and I was at a great loss as to what to do because I felt such shame about the whole thing.

The worst part of it was how I felt I was harming Elijah by him seeing me in such distress.  I never physically took my anger and frustration out on him or my husband but I felt like I was hurting him by acting this way.

When Elijah was about 6 months, I started doing research about depression and food allergies.  I was still eating wheat (even though I knew I was allergic to it) and one day when I went over- board on eating some home made bread, I felt utterly hopeless and depressed the next day.  I finally (after years of feeling this way) made the connection and felt I had found a big piece to the puzzle.  I stopped eating wheat and also started testing other grains like oatmeal and rye.  I seemed to also react to those as well so I went gluten free.

I thought that going gluten free was the answer.  But I think I was just trying to convince myself that I was doing better.  Sleep deprivation continued and during the fall of 2008 when Elijah was almost a year old, I thought I was going to completely lose it if I didn’t get a good night’s sleep.

The problem was I couldn’t go back to sleep after Elijah woke me in the middle of the night anymore.  It seemed as though the chemicals in my brain that helped with this had been shorted out and I just couldn’t sleep normally any longer.  My chiropractor gave me some “neural transmitter support” supplements, which actually worked like a charm. I could actually sleep again. This helped me to get back on track and eventually I went off of the supplements.

Also, the freak-outs didn’t go away.  During the Christmas of 2008, I experienced more episodes where I ended up either very depressed or freaking out like a crazy monster.

We moved to a larger city the spring of 2009.  We had been living in a very small town which had made life even more difficult in terms of getting the kinds of foods I needed, etc.  Moving ended up being one of the best decisions we made during Elijah’s first couple of years.  Life became easier just because of this one change in our lives.

However, I was still looking for answers.  After we moved I had another freak episode within a month or so of moving (this time it was the microwave that took the brunt of it – luckily my husband was able to fix it).  At this point, it had been happening long enough that I finally asked for some help from a teacher/friend.  She suggested B-vitamins and eating as regularly as possible.  She also pointed out that I needed more “me time.”  All of these things, along with living in a larger city, seemed to help a lot.

Summer of 2009 was a lot better, though not perfect.  Elijah still wasn’t sleeping though the night at 18 months and I do remember having some crazy nights with him.  In general, I think I was still quick to frustrate which I would often direct towards my husband, showing up mostly as nagging and blaming.  Another thing is I had a rash on my hand which I assumed was from Candida overgrowth.

During September of 2009, I was contacted by someone who asked me if I could do menu planning for a specific diet called GAPS, which stands for Gut and Psychology Syndrome.  I checked out the diet and told her it was similar to the limited diet menu planner I had been planning on creating.

I went on vacation to the beach.  At the time I was eating gluten free, but starting to steer more towards whole grains and grain-free instead of a lot of refined gluten free starches.  But I was also still eating some sugar and plenty of starchy veggies like potatoes and sweet potatoes.

I returned from vacation and was contacted by the GAPS lady once again.  She told me that the diet was starting to help her.  She had previously not been able to eat chicken and could now eat it.  Symptoms started clearing up and she said she could actually think straight. Before, she had difficulty even carrying on a conversation with people and now she could actually focus on the conversation.  All of this intrigued me and I looked at the GAPS site again more closely.

I realized that this diet was also largely based on traditional foods like nourishing meat stocks, fermented vegetables and dairy, and whole, unadulterated real foods.  These are all things I loved so I became more and more interested in the diet.  What intrigued me the most was that the diet aims to heal the gut lining, which in turn helps to heal the mind.  (The science behind this diet is really too in-depth for me to write about here – if you’re interested in learning more about it, please read this book:   Gut and Psychology Syndrome by Dr. Natasha Campbell-McBride.)

I read the testimonials and was astounded at the changes that people have experienced through implementing this diet.  I was basically sold.  I am a very believing person by nature, and since many of the symptoms my son and I had been having were described as possible symptoms on the GAPS site, I decided to give it a go.

I ordered the books and didn’t jump in right away, but within a few weeks, I was grain, sugar and starch free.  Because my son had colic, food allergies, slow weight gain, prolonged night-wakings, and at times aggressive behavior, I decided to put him on the diet at well.  I thought it would be easier if we were eating the same things anyway.  As for my husband, he slowly adjusted to eating GAPS dinners but still eats non-GAPS foods at work.  It took a while to find replacements for the things that Elijah and I love to eat but we eventually adapted.

It wasn’t overnight that I started feeling better.  I started having “die-off” reactions after eliminating starches and grains from my diet.  I was also taking coconut oil, which can also create die-off.  There were days I felt awful, like I had been hit by a truck or like I was getting the flu.  Then it would clear up in a day or so and I would feel better.  One time it lasted 3-4 days where I felt like I had every possible symptom I’ve ever had.  After it cleared, I remember feeling like an onion whose skins had been pulled away.

I slowly started feeling better more often and eating the GAPS way got easier.  I started having more energy; I started feeling happy for no reason.  I was even-tempered and was able to focus on my work in a way that had previously been impossible.  I was excited about life again.  I was inspired!  I was no longer anxious for no reason.  My digestion was slower to respond but is now better than it’s been for a long time.

My life with Elijah became much easier.  Keep in mind we started the diet a few months before his 2 year old birthday.  When I told my doctor that things were easier now that he was two, this spoke volumes to both her and to me about how the diet had started to help us.  Oh, and he started sleeping through the night consistently which was a god-send.

I simply felt a lot more patient and Elijah was more relaxed too. Instead of having struggles on a day to day basis, we started actually having peaceful days without any major events.

Even now that Elijah is 2 ½ and he has a temper tantrum about something he wants but can’t have, it is much easier for me to handle this than a year ago.  Because I am even-minded most of the time, I feel much stronger and able to deal with his tantrums.

I also notice that my emotions are much more appropriate.  Before I would fly off the handle because of something very small and my frustrations wouldn’t be very appropriate.  Now, instead of just feeling sad or frustrated for no good reason, I feel these things when it’s actually appropriate to feel them.  I also don’t get lost in the emotion like I used to and it doesn’t stick around as long.

Oh, and yes, no more crazy rageful manic episodes where I feel out of control.  The last one I had was actually after I started GAPS, but I accidentally tasted some goat’s milk.  I was going to make yogurt, and didn’t think a little bit of milk would affect me.

Within a couple hours I started feeling like my head wasn’t on straight and I started getting anal about everything.  I also felt wired like I had drank coffee and couldn’t calm myself down.  At the end of the day, Elijah dumped a dozen eggs I had cracked into a bowl onto the floor.  I looked at it and my eyes just bugged out and I thought I was going to lose it.  At least I had the ability to call my husband inside to help clean it up.  I tried to help but those crazy, uncoordinated hands returned.  I couldn’t do anything without making a mess or throwing stuff around the house so I stormed upstairs.  Lesson learned:  lactose makes Sarah nuts.  (The yogurt I make on the GAPS diet is fermented 24 hours so that the lactose is eaten up by the good bacteria.)

In general I am just happy.  I realize now this is how we are meant to feel, and it isn’t about having lots of money, having the right job, or anything else.  It’s just about being happy in this life, and then from that happiness, creating a life that reflects your heart’s desires.

I tried getting happy in so many ways throughout my teenage years and my twenties.  There is a part of me that wonders what life would have been like for me if I had gone on this diet a long time ago.  Of course I can’t dwell on the past.  But it does motivate me to share and help people who may be going through similar situations that I have been in.  In short, I can’t keep my mouth shut any longer.

If there is one thing I believe, I believe that food affects us on more levels than just physical.  It reaches into the confines of the emotional, mental as well as spiritual realms.  I am and many other people are living proof of this.  I feel as though this is now a gift that God has given me, even though for so long, I felt like it was a curse I was living.

Since I posted my last blog post, I received some feedback from a family member that I may be Bipolar or manic depressive.  I have to confess I don’t go to regular doctors very often and I’ve never been diagnosed with these disorders.  However, after doing some reading and reflecting, I do believe it’s possible I’ve been Bipolar for quite some time and didn’t know it.

To me, while diagnoses may be nice to have, it’s not vital to my recovery at this point because I found the GAPS diet.  I am very grateful for it, I can’t even begin to really express it.  It’s not easy for me to put this blog post up on my website – I stalled doing it for many months.  But like I said, I just can’t stay silent about this.  Up until less than a year ago, my symptoms affected me on so many levels of my life from the physical to the spiritual to the financial.  Now that my life has completely changed, simply from following the GAPS diet , I cannot help but share.

I know – this diet is hard to be on.  Many people can’t imagine eliminating all grains, sugars, starchy vegetables, hydrogenated oils and all canned and processed foods from their diet.

But if you can’t imagine not eating these foods, maybe for a moment you can imagine what life would be like if you were even-minded, happy, energetic, and healthy every day?

Believe me.  It’s worth it.  Life is worth it.  And above all, our children are worth it.

First of all, the brain isn’t separate from the rest of our bodies.  Of course this is obvious when we look at the human body.  But somehow, we have been led to believe in our culture that our stomachs and the food we eat don’t really affect our brains and how we think.

In Five Element Acupuncture, the body is viewed as an intricate whole.  There are separate systems but each one of these systems or elements affects and relies on one another.  It is also said that the Earth element, which is connected to the stomach and the spleen, is the most important element, or the Mother of all elements.  If out of balance, this can lead to many other imbalances within the body, mind and spirit of a person.

To understand this, you only have to imagine the Earth.  When the Earth is diseased – unhealthy plants, too many toxins, pesticides, etc. – this has a detrimental affect on the living organisms on the planet.  We have seen the result of pollution on the Earth over the past several years and can attest that an unhealthy planet leads to diseases in plant, animal and human life.

Another example:  Imagine a bicycle wheel and the spokes that come out from the center.  The stability of the center is vital for the bicycle wheel to function properly.  Now imagine a broken center, where the spokes don’t connect properly or there isn’t any real substance of the center to hold the spokes.  So what happens?  The wheel falls apart.

Now return to the human being.  The stomach or Earth element is our center.  It is the place where the nourishment and food we eat becomes digested and transformed into energy in order for our bodies to be healthy and happy (hopefully!).  It feeds every cell in our bodies, especially our brains.  So in essence, the food we eat fuels the way we think, how we feel, and how well we are able to accomplish a task at hand.

We don’t usually think about food in this way.  But when you take into consideration that alcohol can affect speech, actions and thoughts, it is easy to understand that the food we eat also affects our minds, either positively or negatively.

Now imagine the Earth element or digestive system that is imbalanced or unhealthy in a person.  The result is that the food doesn’t become digested properly.  Toxins, yeasts, and unfriendly bacteria build up simply because there is a shortage of the good bacteria or normal gut flora to keep these toxins in check.

The Earth element is very unhappy in a person like this.  And what’s more, the gut lining of this person becomes damaged.  This is what is termed “leaky gut syndrome,” where undigested food and toxins leak through the gut and into the rest of the body.

Where do these toxins go?  They can go all over the body, unfortunately, and wreak havoc on any other body part.  Skin rashes, eczema and psoriasis can begin this way, from an unhealthy, leaky gut.

Where else do you suppose these toxins swim to in our blood stream?  Unfortunately, these toxins reach the brain and cause all sorts of malfunctions.

What are some of these problems? To name a few; depression, autism, ADHD, Obsessive-Compulsive Disorder, learning disabilities, schizophrenia, anxiety, nightwakings, behavioral problems, hyperactivity, bipolar disorder and others.

Is this for real?  Yes, and a lot of people, including some doctors, still don’t believe that a poor digestion has anything to do with the way one acts, thinks or feels.  But fortunately there are doctors, parents and other people who can vouch that this is indeed true.

One of these pioneers is Dr. Natasha Campbell-McBride who wrote Gut and Psychology Syndrome.  She is a doctor of Neurology and Human Nutrition and she herself has a child who was diagnosed with learning disabilities.  But through a specific diet, she was able to heal her child who now lives a normal and healthy life.

Reading this book has been like finding the missing piece I’ve been looking for over the years.  Everything she writes makes perfect sense, even if sometimes I have to read it 2-3 times because it is a little technical.  I haven’t even finished reading it yet, and when I do, I’m going to start over at the beginning.

In my recent posts, I have written about how my diet is going the grain-free direction.  Actually, it’s already there, I think for at least a couple weeks now.  I have decided to do the GAPS diet, which is a grain-free, sugar-free, starch-free diet.  (I am waiting to do the Intro. diet until my son is no longer nursing.)

This diet is based on the Specific Carbohydrate Diet with a few modifications.  From the GAPS guide book:
“GAPS relieves symptoms of Autism Spectrum Disorder, Celiac Disease, depression, colitis, Obsessive-Compulsive Disorder, learning disabilities, diverticulitis, Cystic Fibrosis, chronic diarrhea, schizophrenia, Attention Deficit (Hyperactive) Disorder, anxiety, Crohn’s, rheumatoid arthritis, nightwakings, eczema, non-anaphylactic allergies, asthma, behavioral problems, gas, bloating, constipation, feeing difficulties, coilc, reflux, food intolerances, vomiting, heartburn, psoriasis, dyspraxia, hyperactivity, urinary and fecal incontinence, malnutrition, tummy pains, stool abnormalities and more.”

Why have I decided to do this diet?  If I stay away from certain foods, such as most dairy, gluten, soy, beans and most sugars, then I can keep my food allergies and symptoms in check.  However, I don’t feel that eating a limited diet like this is ultimately going to heal me from my food allergies.

What I have been learning  is that through a specific protocol of avoiding all grains, starches and sugars (honey and fruit is okay), while giving the body probiotics and nutrient packed foods that are easily digestible, the gut lining can begin to heal.  After about two years on this specific diet, people’s guts have normal gut flora, their linings are healed and they will no longer have the symptoms they once had from eating certain foods.

This means that for many people, they are able to eat dairy products again, maybe after years of avoiding them.  People become “un-allergic” to other foods too, such as eggs and nuts.  It is also said that after the gut lining heals, you can deviate from you diet and eat some grains (even glutenous ones) here and there and you won’t have the symptoms you used to have from eating these foods.

Now, would I rather continue eating a gluten-free diet for the rest of my life?  Or will I be able to stay grain-free for two years in order for my body and gut lining (the source of the problem) to heal so that I can live a healthier and happier life?

Although this diet is not easy, I am choosing the latter.  For many people with children with autism or other mental and digestive problems, this diet is their last straw and hope.  Although this diet is not a “quick fix,” there are many families, individuals and families who have done the diet with success and have had some amazing results.  Click here for testimonials.

I think I’d better stop here.  I am very passionate about this subject, this diet and what it can do for millions of adults and children who are suffering right now.  Please help me spread the word, check out the diet or tell someone you love about it today!

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!

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

Simply put, I plan, shop for, prepare, cook and package up to two-weeks worth of meals for you and your family.  I do this on a single “cooking day” in your home and leave your kitchen smelling of home-cooked food.  I am currently serving Frederick, Maryland as well as Baltimore, DC and anywhere within 1 hour of my home in Frederick.

No cost, no obligation consultation: I will spend a significant amount of time with you to discuss your individual dietary needs, food allergies or sensitivities, and any other health concerns you may have.  We will discuss a service plan that works for you and your family that can be either weekly, bimonthly or monthly.  Because all of the cooking will be done in your home, I will take a few minutes to get acquainted with your kitchen.

Menu and Meal Planning: If you and your family decide that my service is a good fit for you, we will schedule a cooking day where I will come and prepare your meals.  Before this day, I will send you a proposed menu based on the food likes and dislikes you shared with me in the consultation.  Payment for the first service is due when we schedule the cooking day.

Grocery Shopping: I will do all of your grocery shopping the day that I cook for you to ensure that the food is at its freshest.  Although I will be happy to shop wherever you wish, I will suggest grocers that offer organic, whole foods because I know these are better for your health.

Cooking in your home: Because of health department regulations, I do all of the prepping and cooking in your home.  I bring my cooking kit with me and only need the use of a working stove, running water and a cleared counter space.  I also ask that you make space in your refrigerator and freezer for the meals prior to my arrival.

Leaving your kitchen clean: When I am done, I will package and label all of your meals as well leave you clear heating instructions.  Leaving your kitchen clean, it will smell of fresh, delicious food.  And the fresh meals I have prepared will nurture your body as well as your heart.

Licensed and Insured: As a personal chef, I carry a $1,000,000 insurance policy in the event that something happens while I am cooking in your home.  My business is licensed and I am also a member of the American Personal and Private Chef Association.  Click on the logo below to find out more:

Click here to find out about service plans, fees and our special offer for April and May 2009.

Or, Call Sarah today for a FREE consult at 410-818-0878 or email her by clicking here.

Farmer in a buckwheat field

Yes, it’s the middle of winter, so I feel somewhat strange writing about “the bountiful harvest.”   It feels more appropriate to be writing about such things towards the end of summer when there is truly a bountiful harvest of fruits and vegetables.

But maybe that is why I’m writing about it now.  A little reminder of what exists, grows and blooms on this place we call home, the earth.  Even now, the seeds that will soon sprout into plants are simply taking a rest.  We don’t see them so it is easier to forget that they are there.

Then when spring comes, it is always a miracle to watch the earth slowly turn green and the plants start to blossom.  This is of course less noticeable in places that are more temperate, but this process this occurs.

What inspired this little post is my continued work on my cookbook (name still to be determined) where I am writing all about the ways one can substitute while cooking when following a diet limited to any of the following:  wheat, gluten, dairy, soy, sugar, egg, nightshade veggies, grains, corn, meat, seafood, yeast and so on.  I recently wrote about the different ingredients one could use if following a grain-free diet.  If you haven’t heard this term before, it may at first appear very limiting.

It is actually quite opposite.  People on a grain-free diet can still eat a rich diet of carbohydrates found in foods such as quinoa, amaranth, buckwheat, tapioca, potato, as well as high-protein flours made from beans and nuts.  Quinoa, amaranth and buckwheat are technically seeds, and therefore can be eaten by a person on a grain-free diet.  These “grains” can be ground into flours, or cooked as is, to create bread and other nutritious dishes.  Almond, coconut and hazelnut flours can also be used to create baked goods that are just as good as those made with wheat.

For anyone on a limited diet, it can at first appear that there is nothing you can eat to replace what you used to eat on a regular basis. But when one is willing to venture into what I’d like to call the “bountiful harvest” of the earth, there are many foods that can be used to substitute and create new and wonderful dishes.

Furthermore, it seems to me that most people stick to just a handful of foods that they eat on a regular basis.  Take one of these out due to food allergies or another condition and a person may become lost as to what to prepare.  I think this is mostly due to the fact that the alternative grains, seeds, fruits and vegetables are not used in most of today’s processed foods.  Unfortunately, wheat, soy, dairy and corn are used almost exclusively over many other alternatives.

But this is where we have to use a bit of our creativity and a little investigation to discover some new foods and ways to create new and delicious dishes.  And you might be surprised, that the more you look, the more you will find!  The following recipe is an excellent example of how one can create a wonderful dish that is free of common allergens.  Enjoy!

Buckwheat or Quinoa Crepes
(Dairy, wheat, gluten, grain, egg, sugar, corn and soy free)

Recipe from www.grainfreeliving.com

Dry ingredients:
1 cup buckwheat or quinoa flour, or combination of the two
1/3 cup pure Potato Starch
1/2 tsp cream of tartar
1 tsp baking soda
pinch salt

Wet ingredients:
1 Tbsp olive oil
1/2 tsp apple cider vinegar
Enough filtered water to make mixture a runny cream consistency. (I used about 1 ½ cups)
1 egg (optional – they taste great without it).

Steps:

1. Combine dry ingredients well.   Add water and mix well.  Add Oil and vinegar last.   Let sit for as long as possible – overnight will produce the best flavor, but it is OK to use right away.
2. Pour into non-stick fry pan as you would a crepe – and cook until brown.  (the second side does not brown in the same way as the first)
3. Fill with avocado and salad with a drizzle of vinaigrette and seasonings of choice.  You can also add some slices of cooked meat or any other filling of choice – really yummy!!!  We love them as just pancakes – add butter, maple syrup, coconut butter, almond butter, jams, etc and enjoy!

“Surprising new ideas and fresh tastes.  Delicious.  Saves time and money and simplifies shopping.  Takes the guesswork out of mealtime.

“The menu planner sounded like a good idea but I am a good cook and didn’t really need help with creativity in the kitchen.  And besides, there was already so much going on; this just seemed like one more thing to do.

“But I was absolutely amazed!  The meals are delicious, quick and easy to prepare and always beautiful. The colors and tastes reflect the ART of Sarah’s HeArt of Cooking.

“And it takes no time!  In fact, it takes less time because everything you need for a meal is at your fingertips thanks to the weekly meal coordinate shopping list that comes with each menu item.

“Clearly the biggest benefit is the delicious meals, surprising tastes and combinations that bring pleasure to all the senses.  Secondly, the ease and speed with which a delightful meal can be prepared.  It all happens in less then 30 minutes.  ”

“And third, having a precise list of things to buy saves money because I don’t buy things I don’t need.  I probably save between $30 to $70 per week on my grocery bill because I am not buying things at random.

“This is the most satisfying, easy to use and delicious program I’ve found. The quality of the meals makes eating healthy a priority.  Every menu is designed to meet your specific dietary needs.  This is not to be missed!
JVD ~ Berkeley Springs, WV

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sarah,

i just wanted to tell you what a blessing your meal planners have been to our family. we are savoring both the taste of our meals and the time spent together eating them. my 3 little ones are 5, 3 and nearly 2. i thought they might be a little resistant to some of the new dishes at first. i was wrong! every meal is like a surprise for them! they’re totally intrigued by what ingredients are found in each dish.

i am excited to have found a new joy in cooking. with all of our restrictions, i have struggled with feeling bound and frustrated. i definitely needed a boost of encouragement. thanks for providing that for me.

in gratitude,
katie bodager

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“I used to literally sit down and cry when I had to think about meal planning for our family’s crazy food allergies and sensitivities. No one I know even understands what I have gone through just to shop and prepare meals for our special needs.

“Having a menu, a shopping list, and recipes for the week has changed my entire outlook on shopping, meal planning, and cooking. I am not stressed because…I have a list! I know what to buy and I know what to cook. There aren’t too many leftovers, and everyone is eating together, happily. What a difference!”
~ H.L, Columbia, MD

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“I thought the meal planner would be good and it is even better! Very organized, full of substitutions, delicious and healthful. It has taken a burden off of the daily question of what to prepare. I love cooking, but during the work week, I don’t have much time. The meal planner has given my cooking a refreshing boost.

“I love your recipes. They are delicious, versatile, and easy to assemble.  Because I avoid night shade vegetables, your substitutions are a great. Tomatoes in particular are a problem, unfortunately. It’s wonderful to have these creative ideas.

“Some people read novels, I read cookbooks! Your meal planner is an easy read that inspires me to want to cook.  Good luck with the continuation of future meal planners. I always look forward to Thursdays now!

Thanks for the great resource.

~ M.W., Tallahassee, Florida

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“Initially, I thought I might be stressed out by the menu planner, like I would have pressure to preform or do the recipes exactly as they say.

“But I didn’t find this at all!  The suggestions that are listed for each main ingredient in the recipes actually gives permission to experiment, be creative and use foods that work for our diet.  It is such a great thing since we have multiple food allergies and can’t always eat everything in the recipes.

“I have a son in kindergarten who at times doesn’t like what is on the menu.  But with the creative options listed as well as the kid-friendly tips, it is easy and fun to change the recipe so that he enjoys it too!

“Since sometimes I can get in a rut with cooking, the menu planner gives the inspiration I need to continue with my diet.  Otherwise, I can find myself slipping and eating foods that really aren’t good for me.

“But having a menu that is delicious and free of the main foods we need to avoid keeps me on my diet and feeling great!”

~ N.M., Austin, Texas

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“My initial attraction to the menu planner was because it’s gluten-free, dairy-free, and soy-free, and I wouldn’t have to convert other recipes and look for hidden ingredients I might be sensitive to.  I also really appreciate that it’s “whole food,” rather than stuff from cans and boxes.

“It’s very organized and easy to follow and everything I’ve made has been quite good.  I’m not really a cook, but I can make the recipes and they come out yummy.  Sometimes I substitute ingredients, and they still come out good!  Everything can be done in less than an hour and many of the ingredients are things I already use.

“Before I started, I thought I wouldn’t be able to make the recipes, but even I can do it and they come out really good.

“I am not a picky eater, but having become sensitive to so many foods over the years, I no longer could eat the broad array I used to.  After using the planner, it made me realize that I had been eating the same few foods most of the time, mostly some meat and a starch and a vegetable.  Very plain.  The planner broadened my choices greatly and helped me to eat new things, or old things in new ways.

“Each week I print the planner out and put it in a three-ring binder.  I just flip open to the page I need as the binder rests on the counter and cook away.  This keeps everything organized and easy to find.”

~J.F.

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“Thank you for putting together the website and the menus which have been very helpful to me since I chose to go gluten free this year.  The shopping lists are especially useful because I am a very lazy shopper and despise the grocery store so the less time I spend wondering what to buy the better!

~S.G.

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!