Dairy Free Weekly Menu Plan- Simple and Delicious Dairy Free Recipes

Posted on September 29, 2015November 18, 2015Categories dairy freeTags ,   Leave a comment on Dairy Free Weekly Menu Plan- Simple and Delicious Dairy Free Recipes

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Creating a dairy free weekly menu plan can be a challenge especially if you are cooking for a child who has to be dairy free or if you have people in your house who can eat dairy and others who cannot. Here are my tips for how to create a dairy free weekly menu plan with simple and delicious dairy free recipes that even the pickiest child will eat.

1. Make sure that you keep dairy free staples in stock so that you have them available to create your dairy free recipes. The following are food items that I try to never run out of:

Coconut or Almond Milk. (Rice or Soy milk can work too but I prefer coconut or almond)
Olive Oil (sunflower oil, grape seed oil, or avocado oil can work too but olive oil is my favorite. No canola oil however, as it is really bad for your health for other reasons.)
A selection of spices- lemon pepper, paprika, pepper, and pink himalayan salt are some of my favorites
Nutritional Yeast (this has some great vitamins in it but also has an orange color that can be used to make a great Dairy Free and Gluten Free Macaroni and Cheese

2. Write out your menu plan with a paper and pen or use a computer to type it out and then print it. This makes it more official and easier for you to track and can help with writing a grocery list to take to the store.

3. Make vegetables the focus of every meal with small amounts of meats and grains. Doing this makes creating simple and delicious dairy free meals a lot easier.

4. Experiment with various spices that can be used to substitute the flavor that you or your child is used to when using cheese.

5. One pot meals where you saute combinations of meats and veggies are my favorite classic dairy free meal.

6. You can also create an orange color by boiling carrots and potatoes together and blending them into a sauce. This can then be served as another way to create dairy free macaroni and cheese, or as a sauce over rice and vegetables or any other recipe that your child may be used to eating with cheese that has an orange color.

7. Know that it will take some time and experimenting but over time you will get better at it and you and your entire household will learn to enjoy a variety of simple and delicious recipes without cheese or other dairy products.

10 Alternatives for Products with Gluten and Dairy

Posted on October 27, 2014April 28, 2017Categories dairy free, Gluten FreeTags ,   Leave a comment on 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.

5 Really Good Dairy Free and Sugar Free Chocolate Recipes

Posted on July 14, 2014April 19, 2017Categories Allergy Free Recipes, dairy freeTags , ,   Leave a comment on 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.

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

Posted on November 21, 2013September 1, 2014Categories dairy free, Gluten FreeTags , ,   Leave a comment on How to Handle Chocolate Cravings When You Can’t Eat Gluten or Dairy

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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.

20 must have items for living gluten free and dairy free

Posted on October 9, 2013May 6, 2017Categories Gluten FreeTags , 2 Comments on 20 must have items for living gluten free and dairy free

Living gluten free and dairy free can be a real challenge. For me, even though I know that I have to do it if I want to have optimum health, that doesn’t always make it easy. However, I’ve found that there are some basics that as long as I keep these in my cupboard it makes it easier to stick to my diet plan.

1. Coconut Oil- You can use coconut oil for everything. From skin care, to smoothies, to cooking.

2. Coconut Milk- my favorite alternative to dairy milk. You can also use almond milk but I have a mild allergy to almonds so I choose to use coconut milk instead.

3. Olive Oil- This is a must have as an alternative to salad dressings and for cooking and drizzling on vegetables and meats.

4. Apple Cider Vinegar- this is great for killing candida, loosing weight and as a flavor in cooking.

5. Balsamic Vinegar- another great item for cooking and salads.

6. Blendtec Blender- a must have for good well mixed smoothies as well as for easy mixing of gluten free bread recipes and more.

7. Local Honey- a great sweetener for teas, desserts and for helping with seasonal allergies.

8. Quinoa- a must have bean that cooks like a grain.

9. Peanut or Almond Butter- great for eating with apples, carrots and or celery.

10. Sunflower Butter- I just tried this recently, and it’s sooo good.

11. Raw Coca- great for getting your chocolate fix without all the sugar and fat.

12. Chia Seeds- a great energy booster.

13. Flax Seeds- a great add in for energy and digestion in smoothies and other cooking.

14. Humas- great with veggies, corn chips and salads.

15. Lemon Juice- another great thing to use in water to cleanse your system or for cooking.

16. Cinnamon- a great flavor enhancer for all of things.

17. Brown Rice Syrup- great as a sauce for anything sweet.

18. Lemon Black Pepper Spice Blend- one of my favorite spices for veggies, meats, quinoa and rice dishes.

19. Parsley-another one of my favorite herbs.

20. Corriander Spice- another great herb for reducing inflammation and for flavoring food.

Do you have a favorite gluten free and dairy free staple that I didn’t include here? Comment below and tell me about it.

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.