Allergy Friendly Snack Recipes The Even the Pickiest Eater Will Love

Posted on July 29, 2015March 26, 2018Categories Allergy Free RecipesTags ,   Leave a comment on Allergy Friendly Snack Recipes The Even the Pickiest Eater Will Love


Allergy friendly snack recipes can be a challenge. It’s even worse if you are working with children who have food allergies and who are picky eaters and who need to have healthy allergy free snacks that they can eat. Furthermore, if you are like most people including me you are on the go a lot and need to have healthy allergy free snacks that you can take with you as a grab and go. Personally, I really like to keep nut packs with me in addition to the following recipes but some people and especially children are allergic to nuts, so here are some ideas for people who are gluten free, dairy free, sugar-free, and nut free.

1. Hummus and carrots and celery sticks. You can buy and make your own hummus that is either plain or flavored. Personally I really like red pepper or avocado flavored hummus as well as plain.

2. Ants on a log. This is celery sticks with either peanut butter, almond butter, or if you cannot have nuts, sun butter is a great alternative to raisins.

3. Gluten free crackers with hummus, or sun butter.

4. Coconut or almond milk yogurt. More and more stores are starting to carry this.

5. Organic fruit snacks. These are usually much healthier and many times don’t have the additives and allergens that regular ones do. I love Annie’s Homegrown Organic Bunny Fruit Snacks Variety Pack 0.8 Oz (24 ct)

6. Apple slices with sun butter.

7. Enjoy life bars, cookies and other products. Enjoy Life Cookies review All of these companies products are top 8 allergen free and they taste delicious.

8. Crispy Rice Treats This recipe calls for peanut butter but you can change it to almond butter, or sun butter if peanuts are an allergen for you. These do not have any gluten, dairy or sugar in them.

How to Turn 10 Ingredients Into 100 Healthy and Simple Meals

Posted on December 1, 2014March 26, 2018Categories Cooking/RecipesTags , ,   Leave a comment on How to Turn 10 Ingredients Into 100 Healthy and Simple Meals


Are you tired of struggling to come up with simple meals that are also healthy and allergen free? I know I was for a long time and as a health coach who helps people with allergies and healthy eating, this is one of the things I hear from people all the time. Well, the reality is that you can actually make a lot of meals with a reasonable amount of variety and flavor with 10 ingredients or less.

Here is my list of 10 ingredients that once I have on hand, I am able to make a lot of meals simply and without feeling like I am eating the same thing over and over.

While the title says 100 days of healthy and simple meals, you could possibly even create more than 100 days of healthy and simple meals with these ingredients. You will also notice that I do not include any gluten, dairy, sugar, nuts or other common allergens on this list, so unless you have a very unusual allergy then you should be able to eat all these meals without a problem. You will also note that you will probably need more ingredients in order to make enough for breakfast, lunch and dinner. This is really just a way to make 1 meal per day without needing any added ingredients.

1. Quinoa- This is great because it has high fiber and protein and is low carb but yet is very versatile and you can make a ton of different meals with it. My favorite recipe book for cooking with quinoa is .

2. Brown Rice- While you don’t want to eat large quantities of any kind of rice. Brown rice has more nutrients in it than white rice and is also very versatile in terms of the recipes you can cook with it.

3. Chicken- Again another good for you ingredient that you can use in a lot of recipes. The easiest way to prepare it and then reuse it, is to either buy a large number of breasts and thighs and then saute them in olive oil and a little bit of water and save what you don’t eat for that meal in containers to be used throughout the next 4-6 days. It also freezes quite well, if you want to do an even large quantity and then warm it up when you are ready to eat it.

4. Mixed frozen veggies. There are lots of combinations but my favorite has carrots, broccoli, and cauliflower. Again another great ingredient because of all the possibilities for using it.

5. Canned tuna. Again another great and easy to use ingredient. You want to be careful though because some brands have added soy, oil and other ingredients that you don’t want to eat. Find one that has just tuna, or tuna and water.

6. Frozen peas. Again another staple that you can’t go wrong with and that you can use for a variety of recipes.

7. Broccoli- You can use this either frozen or fresh and make a lot of things with it.

8. Eggs- I prefer brown eggs and cage-free. These are healthier for you and can make egg omelets with frozen veggie combinations.

9. Tomatoes- either fresh or canned. Again another can’t go wrong ingredient that you can use for soups, veggie stir-fries and more.

10. White dry beans. Again another great ingredient for making a variety of soups.

In addition, I recommend the following condiments and mixers. Okay so I know that you might want to count condiments as an ingredient but anyhow, 100 meals with 10 ingredients or less is still quite the feat wouldn’t you say?

Salt and Pepper
Olive Oil
Coconut Oil
Balsamic Vinaigrette
Coconut Milk or another non-dairy milk
Honey or Brown Sugar or Stevia

5 of My Favorite Fall and Winter Allergy Free Recipes

Posted on November 9, 2013March 24, 2016Categories Allergy Free RecipesTags ,   Leave a comment on 5 of My Favorite Fall and Winter Allergy Free Recipes

Fall and Winter brings with them the desire for certain smells and of course food. Here are 5 of my favorite fall and winter allergy free recipes.


1. Apple Cider- The store bought kind has chemicals and other things in it so it’s better to buy some apple juice or even juice your own apples and then add your own spices. You can also mix in some liquid stevia or raw honey.

2. Hot Chocolate- again the store bought kind sometimes has gluten or dairy or other things added so it’s better to buy some raw coca and make your own.

3. Turkey- with Thanksgiving just around the corner, who can resist? I love both turkey burgers and roasted turkey. Its especially good with roasted vegetables and potatoes.

4. Roasted corn on the cob. Yum.

5. Anything with pumpkin. Here are some great recipes I found but haven’t yet tried.

What other allergy free fall and winter foods do you enjoy eating?

10 Great Quinoa Recipes

Posted on September 29, 2012April 9, 2013Categories Allergy Free Recipes, Gluten FreeTags , ,   Leave a comment on 10 Great Quinoa Recipes

Quinoa is a great replacement for rice, potatoes and other carbs that people usually like to eat. It looks and tastes like a grain but it is actually a high protein bean like substance. Here are ten great recipes you can make with quinoa that taste great and are all gluten free.

1. Quinoa with butter and honey. Just heat it up, add some butter and honey and enjoy.

2. Quinoa with tomatoes, and feta cheese.

3. Quinoa with green peppers, tuna and a little butter or olive oil.

4. Quinoa with turkey and green beans.

5. Quinoa with zucchini, feta cheese and olive oil.

6. Quinoa with chicken and cabbage.

7. Quinoa with yellow squash, and olive oil.

8. Quinoa with butter and brown sugar.

9. Quinoa with chicken, zucchini and lemon juice or a few drops of lemon essential oil.

10. Quinoa with red peppers, tomatoes and black pepper.

What other ways do you enjoy eating quinoa?