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
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.
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!
Tonight I made a simple but very yummy dinner, inspired by the potatoes and zucchinis in my fridge and the lemon balm in my garden. I’ll make this post quick since it’s been a long day but I was inspired to give the simple and easy recipes for this meal:
The Menu:
Turkey Sausage Patties
Baked Yukon Gold Potatoes with Butter and Nutritional Yeast
Zucchini Lemon Balm Soup
The Sausage Patties:
Ingredients:
1 pound ground turkey meat (could also use chicken or beef)
salt – about 1 tsp or less
a generous amount of pepper – at least 1/2 tsp
a tsp or so of ground ginger
a tsp or so of ground sage
a dash of cayenne
Mix all ingredients well in a bowl and then make into small patties. Fry in a cast iron skillet with a little olive oil, about 4-5 minutes on each side, or until slightly browned and cooked through.
HeART of Cooking Personal Chef Services is a “fee plus” service, meaning that prices are based on a fee, plus the cost of groceries. There is no “mark-up” on the food; you pay exactly what I pay for the food at the store.
Because each client’s needs are different, the best way for me to give you a quote for my service is for me to find out what your needs are. I will work with you to design a schedule and a service that works for you, whether you are single with no time to cook or a family of six or more.
I am flexible and willing to cater to your individual needs. If you only need my services on occasion, I would be happy to make arrangements for this. The price per meal is comparable to what you may pay in a restaurant. However, there isn’t a restaurant that can match the personal aspect I offer my clients.
Service Plans and Fees:
4 Entrees and 4 Sides, 4 servings each: $260 per cook day*
5 entrees and 5 sides, 4 servings each: $285 per cook day*
* Prices subject to change.
The cost of groceries and containers is additional to the service fee. The cost of groceries can range from $65 to $130 depending upon the service plan, the menu and if you want strictly organic produce and/or meat. I am currently serving Frederick, Maryland and a 20 minute radius of the city.
Pricing includes the following:
Meal planning for each cook date
Grocery Shopping
Meal preparation in the safety of you own home
Packaging and labeling
Serving and heating instructions
Leaving your kitchen clean
Additional Information:
A container fee will be added to the first cook date. You may choose re-usable containers, such as Pyrex, or disposable containers, such as Gladware or Ziploc containers. If using disposable containers, there will be occasional replacement costs. Like the groceries, there is no “mark up” on container costs. The container costs will be included on the grocery invoice.
Service fees are due in advance. Grocery invoices are due within 5 days of receipt.
I have a five-business-day notice cancellation policy. If you cancel within 5 business days previous of the scheduled cook date, the service fee is nonrefundable. Example: If your cook day is scheduled for Friday, you need to cancel by Monday morning. If you have a family crisis such as a death in the family, I will refund your money, or reschedule your cook day.The reason why I need five days notice is because cooking for a client takes the better part of the day and I only cook for one client a day. If you cancel the week of the cook date, it takes me at least 5 days to reschedule that day in my work schedule.
Travel to and from my house and yours is free for Frederick, Maryland and a 20 minute radius of the city.
If you want me to make a dish that is very new to me, I ask to have time to test the recipe and I charge $15 per test.
Ready to see what kind of food you can order and enjoy on a day to day basis?
Please click here to see the selection of food that I offer.
Have more questions? Click here to read about Frequently Asked Questions.
Or, are you ready to make an appointment for a no-obligation consultation? Call Sarah at 410-818-0878 or contact her here.
What would it be like to eat food that has been prepared and cooked specifically for your diet with fresh and healthful ingredients?
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.
Here is what our members think of the menu planner:
“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
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.
“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
“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!
“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!”
“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.”
“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!
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 dietor 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!
What would it be like to eat food that has been prepared and cooked specifically for your diet with fresh and healthful ingredients?
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.
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
