Raw Zucchini Chocolate Cake

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

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

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

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

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

Cashew Apricot Bliss Balls and Cherry-Walnut Bites

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

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

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

Curried Kuri Squash Soup

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

Raw Zucchini Chocolate Cake

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

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

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

Raspberry Cream Recipe – adpated from www.WildHealthFoods.com

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

1) Blend all ingredients until smooth.

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

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

Our lovely cherry tomatoes

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

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

My Meal Un-Plan

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

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

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

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

Curried Chicken Salad with Coconut Milk

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

Of course, the menu was created after the fact…

Tuesday: Garam Masala Lamb burgers and Sauteed Zucchini

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

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

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

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

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

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

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

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

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

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

Yukon and Fingerling Potatoes from our garden

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

‘

One of the two Kuri Squash

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

Kuri Squash with Yellow Tomatoes and Zucchini

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

I 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

A wholesome and simple meal

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.

The Potatoes (use sweet potatoes if you can’t have nightshades)

Ingredients:
how ever many potatoes you would like
salt to taste
butter or dairy-free alternative to taste
nutritional yeast flakes to taste

Preheat oven to 380.  Wash potatoes and poke holes in them with the point of a knife.  Cover in foil.  Place in oven and bake for about an hour, or until soft through.

Salt, butter and sprinkle nutritional yeast on them to taste.  Yum.
The Soup (could use asparagus, broccoli, summer squash or other veggies instead)

Ingredients:
1 cup or so of water
1/2 an onion, diced
2 medium zucchini, sliced
3 Tbsp lemon juice
a small handful of fresh lemon balm or fresh basil
1 tsp or so of marjoram
1 tsp or so of salt

Steam the onion and zucchini for 15-20 minutes until soft.  Use filtered water for the steaming water.  Remove from burner and remove the steaming basket.  Use a blending wand to blend the veggies into the water (or blend them in a blender).  If there seems to be a lot of water, drain some out before you start blending.  You don’t want it too watery.   Add the remaining ingredients and blend until thoroughly mixed.  Enjoy!

Turkey Sausage Patties and Baked Potatoes

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.

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.

“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.

Hearty Chowder

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

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

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

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

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

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

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

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

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

Meat and Seafood Diets:

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

Coming very soon:

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

Seafood/Vegetarian Diets

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

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

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

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

Each week of menus offers you the following:

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

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

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

Only $12.95 for one month, emailed weekly:

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

Only $12.95 for one month, emailed weekly:

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

Only $12.95 for one month, emailed weekly:

More menu planners coming soon!

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

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

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

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

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

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

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

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

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

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

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

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