Gluten Free Dairy Free Vegetable Soup

gluten free dairy free vegetable soup

Do you struggle to cook gluten free dairy free vegetable soup? While it’s true that many recipes for soups call for things like cream of chicken soup, or tomato soup that have wheat flour in them and therefore aren’t gluten free, it really isn’t too difficult to cook a gluten free dairy free vegetable soup. Most of the time when I’m cooking gluten free and dairy free soups and or other recipes I follow an exact recipe. However, once in a while I will experiment and see what I come up with. I made with my mom for dinner this really yummy gluten free dairy free vegetable soup last week and it turned out too yummy to not post.

Gluten Free Dairy Free Vegetable Soup
Serves 3
This is a delicious gluten free dairy free soup that I cooked with my mom while using whatever we had in our fridge. It turned out so good I decided to post it here.
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Cook Time
1 hr
Cook Time
1 hr
  1. Chicken Broth
  2. Carrots
  3. Onions
  4. Cauliflower
  5. Zucchini
  6. Cheyenne Pepper
  1. Shop vegetables into small pieces.
  2. Cook until about half cooked.
  3. Add in 1-2 cans of chicken broth in pan.
  4. When done sprinkle in a small amount of Cheyenne Pepper.
Health coach for allergies, sensory issues and autism

What do you think? Do you want to try and cook this recipe? Do you have other recipes for gluten free dairy free vegetable soups that you enjoy?

Special Diets for Special Kids

The book “Special Diets for Specail Kids” is a nice big book with over 350 pages. Updated a couple of times, the most recent edition was published in 2011 however, the information is still very relevant.  This book is based on the idea that the Gluten Free Casein Free diet is the best one for children with autism, sensory issues and or ADD/ADHD.  The book starts with a very thorough introduction about why diet changes can help special kids as well as explaining the various ways to get tested for allergies and food sensitivities. The next chapter talks about nutritional support including an overview of the various vitamins and nutrients and the role they play in health. The next chapter is called How and What to Feed Your Child. This chapter talks about how to start the gluten free casein free diet and what exactly to feed your child.  The rest of the book is divided into chapters based on meals and types of food including breakfast, lunch, dinner and snacks. Also included are recipes on how to make dairy free milks, gluten free breads and recipes for holidays including Christmas and Thanksgiving.

The book also includes a CD at the back with the recipes in PDF format on it. While I’ve read a lot of books on special diets for special  kids I have to say this is one of if not the best one. The recipes are for the most part simple and made with ready to find ingredients. The book is made with pictures and bigger print making it easier to read and follow along. In fact, even some children may be able to follow the recipes if they are old enough and can read.

The biggest disadvantage to the book “Special Diets for Special Kids” is that the focus is exclusively on the Gluten Free Casein Free diet. While this is great for parents who are trying out or using this diet with their kids, there are other diets such as paleo and this book does not take these diets into account at all.

Buy a copy of the book here. Special Diets for Special Kids, Volumes 1 and 2 Combined: Over 200 REVISED and NEW gluten-free casein-free recipes, plus research on the positive … ADHD, allergies, celiac disease, and more!

10 Delicious Healthy Dairy Free and Gluten Free Christmas Holiday Drinks

Christmas Holiday Drinks

Believe it or not Christmas Holiday drinks can be full of gluten and or dairy if you buy them at the store or eat them at a restaurant. However, making your own delicious healthy gluten free and dairy free Christmas Holiday drinks can actually be quite easy. Here are 10 recipes.

1. Gluten Free and Dairy Free Eggnog with coconut milk This is easier than you think to make and is quite delicious. You can also buy it at the store. One brand that I have seen is the So-Delicious brand of dairy free ice creams. They make a dairy free eggnog too.

2. Eggnog with Almond Milk- You can try the recipe above in number 1 but with almond milk.

2. Apple Cider While apple cider usually doesn’t have gluten or dairy in it, it does often have more sugar than necessary.

3. Cranberry Smoothie

Put Coconut or almond milk, vanilla trim shake or other vanilla protein shake, cranberries, chia seeds, and stevia and blend in a blendtec or other high speed blender.

4. Pumpkin Smoothie
Put Coconut or almond milk, vanilla trim shake or other vanilla protein shake, canned pumpkin, banana in a blendtec or other high speed blender and blend.

5. Pumpkin Spice Tea. You can buy it above from Amazon or you could add clove, cinnamon, and or pumpkin spice to another kind of tea.

6. Raw Cocoa- Hot Chocolate- blend- warm coconut or almond milk with raw cocoa powder and stevia. Use about 1-2 tablespoons of raw cocoa per 8 0z. of coconut, almond or rice milk and 2-3 drops of stevia. If you want to stick with the chocolate flavor, then use chocolate stevia.

7. Chocolate Peanut Butter and Cinnamon Smoothie- chocolate trim shake, coconut or almond milk, peanut butter, cinnamon or 1-2 drops of cinnamon essential oil.

9. Apple Cinnamon Water- boil an apple in water- then drain the water and add cinnamon and honey.

10. Pumpkin flavored kambucha. I haven’t tried this one yet, but it sounds delicious.

Which one of these Christmas Holiday drinks is your favorite? Let me know in the comments.

12 Dairy Free Mashed Potatoes Recipes

dairy free mashed potatoes

Do you love mashed potatoes as much as I do? I know mashed potatoes are one of my favorite Thanksgiving and really anytime recipes. Yet ever since I had to give up dairy products, I’ve had to experiment with various ways of making dairy free mashed potatoes. Here are 12 of either my own recipes, or of those I’ve found online.

1. Mash potatoes with a pinch of salt, 1 cup of coconut milk per 2 cups of potatoes and 1 tablespoon of olive oil.

2. Use the same recipe as number 1 only use almond milk.

3. Mix and mash potatoes with coconut oil and a pinch of salt. You want to use just enough to get the coconut flavor without overdoing it. Usually about 1 tablespoon per 2 large potatoes is a nice amount.

4. Mix and mash potatoes with olive oil and 1 teaspoon of nutritional yeast per 2 large potatoes. This makes for a nice twist on a “cheesy” dish of dairy free mashed potatoes.

5. Use cauliflower instead of potatoes and blend them in a blender with a pinch of salt and coconut or almond milk.

6. Use half potatoes and half cauliflower and make the same recipe as in number 5.

7. Mix potatoes with olive oil and garlic spice mix. You can use a straight garlic one, or one that has garlic and a few other spices.

8. Make a rosemary and thyme version by mixing the potatoes with coconut or almond milk, a pinch of salt and some sprinkled rosemary and thyme herbs.

9. Make a version of dairy free mashed potatoes with chicken broth.

10. Use vegan butter with black pepper and chives.

11. Combine garlic, thyme and almond milk in these dairy free mashed potatoes.

12. Mix potatoes with olive oil and herbes de provence herb mix.

Got a favorite dairy free mashed potatoes recipe that I forgot? Please share in the comments below.

The milk alternatives episode: Alternative Milk Recipes

alternative milk recipes

If you or your child has a dairy allergy, and you’ve been avoiding dairy milk for any length of time, then you probably already know how hard it can be to cook with and or to make alternative milk recipes. Yes you can buy coconut, almond, soy, or rice milk at the store, but it’s expensive, often has additives in it and you still probably crave cheese, yogurt and other milk recipes. I know for me cheese was like a second religion and having to give it up was very hard and every once in a while I still cheat and eat it and then wish I hadn’t. (confession.) So I was really excited when I found out about this blog and cooking show from Australia called the Alternative Chef. They have chefs who cook meals that don’t include the things that many of us allergic people can’t have.

I particularly enjoyed this episode on alternative milk recipes.

Check out more episodes of this cooking show at Alternative Chef Kitchen Cooking Show

Note: If you are also gluten free you will want to avoid make oat milk or use gluten free oats.

What I really like about this video is that it not only shows you have to make your own milk alternatives like many other videos, but it also shows some recipes that are quite clever and delicious variations.

Have you made your own milk alternative at home? Share how you did it and how it turned out in the comments below.

10 Delicious Dairy Free Banana Splits

10 Delicious Dairy Free Banana Splits

Don’t you just love banana splits? I know I sure do, and yet when I first had to start eating dairy free finding a way to make my banana splits dairy free was a challenge. However, I’ve now found a lot of ways to make them dairy free and delicious.

Here are 10 of my favorite dairy free banana splits recipes.

Of course, all of them start with a banana then you add:

1. Rice milk whipped cream. I’ve found it at Whole Foods but other stores probably have it too. Then sprinkle it with raw cocoa powder. Then add on vanilla flavored coconut milk ice cream. I really like the so delicious brand but there are others that are good too. Then add strawberries, raspberries, blackberries, and blueberries.

2. Make the same recipe as number 1 but with chocolate coconut milk ice cream.

3. Use rice milk whipped cream with vanilla coconut milk ice cream and a large amount of strawberries.

4. The same as number 3 but with blackberries.

5. The same as above but with vanilla flavored almond milk ice cream.

6. Try it with chocolate almond milk ice cream.

7. Layer the banana with vanilla coconut or almond milk ice cream, strawberries, blackberries and a spoonful of peanut butter.

8. Same as number 7 but with almond butter.

9. Layer the banana with chocolate coconut or almond milk ice cream and blackberries, and blueberries.

10. The same as number 9 but add in a spoonful of peanut butter, almond butter or sun butter.

You can experiment with the ingredients listed above to make your own version of a dairy free banana split. Basically you need some dairy free ice cream of any kind although vanilla and chocolate coconut and almond milk ice creams are my favorite, you can also try soy or cashew milk ice creams. You also need fruit and berries and cherries are my favorites. I also like to add the nut butters for some extra flavor but they are optional. The rice milk whipped topping is optional too and there are also other dairy free whipped toppings you are try as well.

Which one is your favorite of all the dairy free banana splits?

How to Make Great Tasting Dairy Free Popsicles

dairy free popsicles

It’s Summer and Summer can only mean one thing it’s time for ice cream and popsicles. While many of these have milk in them, there are ways to make some great tasting dairy free popsicles that you can enjoy in the hot weather. Here are some ways to make them without all of the hassles.

1. Make fruit popsicles only from fruit juice or real fruit. Have you ever frozen a banana with a popsicle stick in it? If not, you really must try it. Frozen banana popsicles are very yummy. You can also pour fruit juice either one kind such as apple, or a combination such as apple and grape juice into a popsicle mold and enjoy. For example these ones look like great ones to use to make your dairy free popsicles. Best Popsicle Molds The Kitchen Paradise TM, 100% BPA FREE & Dishwasher Safe Tupperware Quality 6-piece Repeat Use Green Plastic Ice Pop Mold Set. Includes Stable Tray & Drip Guard

2. Make creamy popsicles with dairy free milks such as coconut, almond or cashew milks. To make these dairy free popsicles, you first need to use a blender to blend the milk with banana, strawberry, raspberry, pineapple, orange or whatever fruits you desire. Then pour the mixture into a mold as mentioned above and then freeze for about 1 day. Personally I really like banana and coconut milk, banana, coconut milk and pineapple, almond milk with strawberry and raspberry, and almond milk with banana and blackberry. You can experiment and see which combinations you like best.

Here’s to some great summer dairy free popsicles. Got a favorite recipe? Share it with me below in the comments.

Subzero Dairy Free Ice Cream

dairy free ice cream



Have you ever tried Subzero dairy free ice cream? If not you should consider trying it. Here in Northern Utah, we have several locations. The one I went to is at about 5600 South and 900 East in Murray. There are also stores in Sandy, Draper, Provo, Ogden, Layton and down in St. George in Southern Utah. There are also SubZero ice cream stores throughout California Idaho, Washington and Oregon. I’m not sure what other states have them although I did try searching my old zip code in Indiana and couldn’t find any close by. So if you leave so you would have to search the store locator on their website to see if there is one near you.

I have only been to Subzero once and this was just a few days ago. I really liked and for sure will be going again. If you are vegan or dairy free because of a milk allergy or for any other reason then you are aware that finding dairy free ice cream at ice cream shops can be a challenge. While TCBY and a few other chains do usually have one soy milk version it usually is just the plain version and doesn’t taste as good. Subzero has a vegan option with either soy or almond milk as well as a lactose free but not vegan option. I added agave since the clerk recommended it. He said that the vegan ice cream is less sweeter than the cow milk based kind. I also added in raspberries, pineapple and mango flavoring. It was really delicious. The ice cream freezes from a complete liquid into ice cream in about 15 seconds. You can see the process in the picture above.

This diary free ice cream was really good. The taste was nice and creamy and it was quite a bit less sweeter than regular ice cream but I still really enjoyed it. I started eating it inside and it stayed frozen, however, once I did step outside it seemed to melt faster than normal ice cream. So if you are looking for a dairy free or vegan ice cream that tastes good, is reasonably healthy for you, and is different than the usual stuff you find at the grocery store, give Subzero a try. You won’t be disappointed.

Ultimade Guide to Gluten Free and Dairy Free Salads

gluten free dairy free salads

Salads are a great staple for any healthy diet. However, making sure that your salads are gluten free and dairy free can be challenging, especially when it comes to dressings. Here are some steps to take to make sure that you always have plenty of ideas for healthy gluten free and dairy free salads.

1. Prepare ahead. Gather your ingredients and prepare up to 1 week’s worth of salads ahead of time. For some ideas on how to make this work, check out the book Salads In A Jar: 30 Delicious & Healthy Salad Recipes You Can Make with a Mason Jar or Container & Eat on the Go Wherever You Are (Essential Kitchen Series Book 24). There are other similar books as well. While not all the recipes in this book are gluten free and dairy free you can find ideas in that book and the idea behind it is the same. You use mason jars to store the ingredients for your salad.

2. Purchase 1-2 continers of spring mix to use as a base for your gluten free and dairy free salads. I recommend Costco or Sam’s Club as they have them less expensive. However, you can also find similar containers of lettuce at other grocery stores too.

3. Keep an on hand supply of the ingredients that you will use on a regular basis. My favorites include:
Canned olives
Canned tuna fish
Canned chicken
Tomatoes either the regular size you can chop or baby tomatoes that don’t need to be
Red onions or green onions- red onions just happen to be my favorite
Humus- I really like humus and it makes it so that you will use less salad dressing and
save calories and fat.
Sprouts- best in the summer as they are more expensive in the other seasons of the year.
Hemp seeds- create for adding crunch without the calories and fat
Nuts- Almonds, Pecans, Walnuts and Cashews are always great
Carrots- you can shred them and use them in your salad
Peppers- red, green, orange and yellow- some seasons of the year green may be the least expensive.

I usually use between 3-5 ingredients besides the lettuce mix. I don’t use everything on this list.

4. Consider using other ingridents that you have not previously thought about. Sometimes
I like to add things like fresh strawberries or other berries for example.

5. Decide what salad dressings you will use. Most dressings have gluten and or dairy in them. However, you can make your own. 5 delicious and simple gluten free and dairy free salad dressings You can also find some organic ones that are gluten free and dairy free.

A Gluten Free and Dairy Free Easter Made Simple

How to Have a Simple and Hassle Free Gluten Free and Dairy Free Easter

Is this your first Easter holiday while following a gluten free and dairy free holiday? Or maybe you are only gluten free, or only dairy free? In any case, Easter can be a challenging time to remain on this diet and lifestyle and to avoid the temptations to eat things you know you shouldn’t. However, a gluten free and dairy free Easter doesn’t have to be complicated and you don’t have to have a lot of hassles with it. Here are some tips on how to have a simple and hassle free gluten free and dairy free Easter:
Enjoy Life
1. As is the case with many things, plan ahead. I can’t emphasize this enough. A successful gluten free and dairy free Easter cannot happen unless you plan ahead. This means knowing how you will deal with family members and others who try and get you to break your eating habits, as well as knowing what you will do when you are offered something that you cannot eat. It also means making sure to have gluten free and dairy free options available at all times.

2. Instead of focusing on all the candy and food you cannot eat, focus on what you can eat. For example, my family has served funeral potatoes at Easter for years and if you aren’t familiar with it, the main ingredients include cream of chicken soup which has wheat flour in it and therefore isn’t gluten free and cedar cheese and sour cream. My mom also really likes to serve an egg casserole that has sourdough bread, and swiss cheese in it. Since I obviously can’t have either of these things, she has had to also make a few other things that I can eat. You can also try modifying some of your favorite dishes so that you can eat them. For example, if you are gluten free but not dairy free you could make the egg casserole with gluten free bread. However, if you are both gluten free and dairy free then that dish is not going to work. For the potatoes, you could make a version with a coconut based cream and some chicken and vegetables. While it’s not the exact same thing, it would still taste delicious.

3. Purchase some gluten free and dairy free candy and desserts. I personally really like the chocolate and cookies from the company Enjoy Life.

4. Unless you have an additional allergy to eggs, eggs are not considered a dairy product so you can still color and participate in an egg hunt. So take advantage of this opportunity.

5. If you are celebrating Easter, then it is safe to assume that you are a Christian and as such it is important to realize that the focus of Easter is celebrating the life, sacrifice and resurrection of Jesus Christ and this is much more important than any food. Spend time focused on this.

6. Offer to do some or all of the cooking if this isn’t already part of your Easter plans. That way you will be able to cook at least 1 gluten free and dairy free Easter dish that you can enjoy.

7. Create new Easter traditions that don’t only involve food.