Spectrum of Wellness

Overcoming Sensory and Allergy Challenges to Live a Productive and Happy Life

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10 Alternatives for Products with Gluten and Dairy

10 Alternatives for Products with Gluten and Dairy

Are you trying to go gluten free? Dairy free? or maybe both gluten free and dairy free? Or maybe you have been on this lifestyle change for awhile but you are still struggling with cravings or trying to figure out how to eat healthier?

If so, this list is for you. Here are 10 alternatives to eating products with gluten and dairy that are still healthy and taste great.

1. Quinoa- This is one of my favorite grains/beans. Technically it’s not a grain but it cooks up like one and can be used instead of pasta. There are also pasta that are made from quinoa. Here is a review of my favorite recipe book on quinoa.

2. Coconut Milk- This is my favorite replacement for cow’s milk. You can also use almond milk, soy milk or rice milk but personally soy isn’t really that healthy for you and I have a moderate intolerance to almonds so I have to be careful and I don’t love rice milk. There is also hemp milk and flax milk which are great but more expensive.

3. coconut animos This is a great replacement for soy sauce which has wheat in it.

4. One 16 oz Bob’s Red Mill Organic Coconut Flour
This is a great replacement for wheat flour, however you do have to use a lot more liquid.

5. Bob’s Red Mill Millet Hulled 28 ozs
This is a great cereal that you can used in place of cereals that have wheat or other gluten in them.

6. Bob’s Red Mill Gluten Free All Purpose Baking Flour — 44 oz
This is my favorite gluten free flour for making cakes, cookies, waffles, pancakes and more.

7. Soyatoo Rice Whip Can, 7 Ounce
This is a great replacement for whipped cream. You can use it with any recipe where you would normally use whipped cream.

8. Olive Oil- Yes this isn’t technically a replacement since it’s one of the healthiest cooking oils and even people who aren’t gluten free and dairy free should use it, however, it is a great way to make your own sauces, and salad dressings without gluten and dairy free.

9. Balsamic Vinagrette- Again just like the olive oil this is great for cooking vegetables, and meats without gluten. It can also be used in salads.

10. Brown Rice- Again this isn’t necessarily a replacement but works great as an alternative to pasta and other gluten loaded grains and dishes.

What is your favorite gluten free or dairy free product? Share it below with me in the comments.

If you’re curious to know my personal strategies that have already helped thousands of people improve their health and live a gluten free lifestyle easily and at a lower cost, click here to learn more.

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5 Really Good Dairy Free and Sugar Free Chocolate Recipes

5 Really Good Dairy Free and Sugar Free Chocolate Recipes

1. Chia seed pudding. There are a variety of ways to make this however, the basic idea is that you soak 2-3 tablespoons of chia seeds in coconut or almond milk for 2-3 hours. You can then add whatever you want to it. Personally I like to add 1 tablespoon of chocolate flavored stevia and eat as is. You can also add some frozen fruit to it or raw cocoa powder if you want an even stronger chocolate taste.

2. Raw cocoa shake. I make this by blending almond or coconut milk with 1 frozen banana and 1 scoop of raw cocoa powder or chocolate protein powder shake. It’s so good and good for you.

3. Fresh fruit with coconut milk whipped cream. You can make whipped cream with coconut milk by pouring it into a bowl and then whipping it with a mixer. Then you can serve it with fresh strawberries, blueberries, raspberries and blackberries. When pineapple or peaches are in season you can use those too. Then you add a scoop or raw cocoa. Hmm, so good.

4. Gluten free waffles or pancakes with some cocoa powder added into the mix. This is my favorite gluten free mix. Bob’s Red Mill Gluten-Free Pancake Mix, 22-Ounce Packages (Pack of 4)

5. Dairy free chocolate pudding. Make this by whipping together raw cocoa powder and coconut milk.

Got a favorite dairy free and sugar free chocolate recipe that I missed? Share it in the comments below.

Want to explore your options for improving your health with a free health history evaluation? Click here to learn more.

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How to Handle Chocolate Cravings When You Can’t Eat Gluten or Dairy

How to Handle Chocolate Cravings When You Can’t Eat Gluten or Dairy

chocolates

Do you crave chocolate? I know that I do and while my cravings are getting less since I found out about my long list of food allergies and my other health challenges and since I began eating a lot healthier, I still crave chocolate from time to time. Since most chocolate and many chocolate items such as candy bars and cookies have either gluten and or dairy in them, this makes it challenging to satisfy my chocolate cravings without eating things that aren’t good for my health. I also have to watch my sugar intake. So here are a few recipes and tips I have used to still get my chocolate kick.

1. Blend coconut milk, banana and raw cocoa and drink it. This is really good and always works for me. Plus it’s much healthier than a chocolate candy bar. Sometimes I’ll also had a few drops of stevia.

2. Use chocolate flavored stevia in tea, coconut milk, or in smoothies and anywhere else that it would taste good.

3. Buy and eat only pure raw cocoa bars of chocolate. You can usually find these at Whole Foods and at other health food stores.

4. Make hot chocolate with raw cocoa beans that you grind.

5. Add cocoa powder to your smoothies and other recipes as appropriate.

6. Visualize eating something with chocolate.

7. Burn a chocolate scented candle or otherwise find a way to smell chocolate.

Want to explore your options for improving your health with a free health history evaluation? Click here to learn more.