Category: Food allergies

Does one (or all!) of your children have food allergies? Sadly this is no longer a rare thing. More and more kids struggle with food allergies now than ever before.

I’ve been there too. Skin testing, blood work, epi-pens…the works. It can be challenging or down right scary.

But you don’t have to live in fear. And you don’t have to just accept food allergies as a life sentence. There is help!

My son went from over twenty food allergies and an epi-pen to being able to eat just about anything. Even nuts!

There are ways to heal the gut and nourish the body so your child can get back to a normal life. Food allergies have so many underlying causes. Once you figure out the root problem and treat it the body will begin to heal.

Don’t let food allergies define your life. I’m here to help you and your child heal.

February 29, 2016

Rainbow Egg Muffins

Winter is almost over! Get ready to think spring with these rainbow egg muffins. Lots of color, flavor and nutrition packed into the perfect little bite.

Spring is coming. I can almost taste it. After the snow and cold I am more than ready to think about new life and color returning.

And after all of the illness we’ve had I am looking forward to spending a lot of time outside in the fresh air. The end to illness can start any time now. Any time.

If you look out your window and still see everything covered in white you can at least bring spring back to your breakfast with these colorful rainbow egg muffins.

Start the day with a healthy dose of protein, vitamins and vegetables all in one. Add a slice of toast with homemade grape jelly or peach jam to make it a complete meal.

Rainbow egg muffins are even great for toddlers. Cut one into bite size pieces so your toddler can practice picking up food and self feeding.

What a fun Easter breakfast for the whole family!

How do they taste?

Will kids really eat them? I let my four year old be my taste tester. I put one on his plate and stepped back into the kitchen to grab something. When I got back his muffin was already half gone. The other half went down about ten seconds later.

Want the recipe? Head over to Super Healthy Kids! I’ve got this simple recipe for rainbow egg muffins plus some tips on how to cut your prep time in half.

This post is linked to Savoring Saturdays.

February 28, 2016

Real Food Meal Plan Week of 2/28/16

This week’s real food meal plan and agenda focus on playing catch up (for real this time I hope!) and stocking the pantry.

Looks like we’re starting another week with mom and one of the kids not able to make it to church. My little one is still sick. I am praying she is on the upswing. Else we may have to call the doctor tomorrow.

I am very thankful that I am back to feeling like myself. Two weeks of being sick was more than enough for me. I have a lot to catch up on!! Though I woke up with a sore throat. So I may be on the front of end of the cold my little one has.

Allergies.

Food introductions have kind of stalled. My son has had a rough week with his eczema and meltdowns. So I’m not sure if it’s the rice or just dry winter skin and blood sugar issues. I’ll have to do more experimenting this week.

My little one hasn’t been eating much, so I can’t really assess how she’s doing.

I think it’s time to take a break from gluten/sourdough again. I sure will miss my sourdough bread!! I’m so thankful we at least have rice to add back in now for a safe starch.

In the kitchen.

I’m finding it hard to keep up with making enough safe food for everyone that also fits into our rotation diet. I’m going to try my best to get a lot done in the kitchen this week. My projects include:

beef jerky
gf crackers
lunch meat
pink lemonade
Dutch cookies
gf muffins
gummies
chicken broth

On the menu.

I think I managed to plan another week of delicious meals that everyone can enjoy. Hopefully everyone will be healthy enough to have a good appetite!

Here is this week’s real food meal plan. What is on your menu?

ROTATION: Each day starts with dinner and goes through lunch the next day. Foods in () are things yet to be tried.

Day 1: squash, cabbage, banana (potato, carrot, beet, cassava, tapioca, strawberry)
Day 2: corn, grapes, cauliflower, brussels sprouts, broccoli, avocado (tomato, amaranth, orange)
Day 3: teff, eggplant, zucchini, blueberries, asparagus, spinach (sunbutter, sorghum, beans, peas, kiwi, quinoa)
Day 4: pumpkin, mushrooms, lettuce, cucumber, cherries, olives, split peas, rice, peaches (millet, egg, dairy, dried beans)

Sunday 4
B – strawberry yogurt, granola bar| strawberry coconut milk yogurt, soaked graham crackers | pumpkin yogurt w/ blueberries, chicken
L – crockpot pork roast, rice, carrots, spinach
D – crockpot hobo dinners, strawberry smoothies
prep: make gummies, boil eggs, make lemonade
notes: prep ahead dinner

Monday 1
B – hard boiled eggs, toast | gummies, rice pudding | salad
D – crockpot roast chicken, squash, baked potatoes
prep: make broth, soak flour for muffins, soak oats
notes: introduce potatoes

Tuesday 2
B – oatmeal | blueberry muffin, gummies | broth, squash, chicken
D – beef and vegetable chili, muffins
prep: bake muffins, soak quinoa
notes: ready any time

Wednesday 3
B – english muffin w/ sunbutter, fruit | muffin w/ sunbutter | broth, beef, brussels sprouts
D – chicken and broccoli stir fry over quinoa
prep: prep smoothies
notes: early

Thursday 4
B – yogurt, granola bar| spinach blueberry smoothies
D – pumpkin pasta, salad, peaches
prep: soak flour for muffins, soak flour for crackers, prep smoothies, make cookies
notes: early/easy clean up

Friday 1
B – cereal, fruit | cherry squash smoothie
D – pancake and sausage muffins, roasted cabbage, peaches
prep: make crackers
notes:

Saturday 2
B – pancake and sausage muffins, grapes | roasted cabbage
D – sandwiches, roasted cauliflower, chips
prep: make lunch meat, marinate meat for beef jerky
notes: early/easy clean up

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February 21, 2016

Real Food Meal Plan Week of 2/21/16

This week’s real food meal plan and agenda focuses on stocking the pantry and fridge with allergen-free foods and getting everyone back to full health.

What a winter. The sickness seems to never end. Last week it even included my husband and I. I still don’t think I’m fully over it…as I sit here eating some rice to try to settle my stomach. It took more out of me and my oldest than I thought. We both need some extra rest. And I think all of the digestive stress I had really messed up my diastasis recti more, which is causing problems now.

So today’s to-do list may get pushed to tomorrow so I can take a long nap.

In the kitchen.

I’m trying to stock up on safe foods for my son. This week’s kitchen projects include:

coconut milk
coconut milk yogurt
beef jerky
crackers
muffins
pancakes
beef broth

On the menu.

We introduced rice to my youngest two yesterday. So far no major reactions. We’ll see how today goes. I hope we can add it to our regular rotation! Next up will be white potatoes.

We have a fairly busy week. I might even get to go out one night! Hopefully I can still get all of the baking and cooking done.

Here is this week’s real food meal plan. What’s on your menu?

ROTATION: Each day starts with dinner and goes through lunch the next day. Foods in () are things yet to be tried.

Day 1: sourdough?, squash, cabbage, banana (potato, carrot, beet, cassava, tapioca)
Day 2: corn, grapes, cauliflower, brussels sprouts, broccoli (avocado, amaranth)
Day 3: teff, eggplant, zucchini, blueberries, asparagus, spinach, (sunbutter, sorghum, beans, peas)
Day 4: pumpkin, mushrooms, lettuce, cucumber, cherries, olives, split peas (rice, millet, egg, dairy)

Sunday 4
B – baked oatmeal, fruit | sweet bread, sunbutter
L – taco rice soup, chips, guacamole
D – beef roast, roasted carrots, seasoned rice
prep: make broth
notes:

Monday 1
B – yogurt, granola bar | broth, beef, brussels sprouts
D – chicken nuggets, sweet potato fries, roasted asparagus
prep: make coconut milk, make cm ice cream, prep smoothies, make jerky
notes:

Tuesday 2
B – cereal, fruit | squash cherry smoothies
D – cp pork chops, baked potato wedges, beans, spinach
prep: make cm yogurt, make muffins, boil eggs
notes: ready any time

Wednesday 3
B – hard boiled egg, toast | broth, pork, spinach | cm yogurt
D – spaghetti, roasted brussels sprouts and cauliflower
prep: soak flour for muffins
notes:

Thursday 4
B – toast w/ sunbutter | brussels sprouts, cauliflower
D – beef vegetable soup, muffins
prep: bake muffins, soak flour for pancakes, prep smoothie
notes: early/easy clean up; me out to eat?

Friday 1
B – yogurt, muffins | pumpkin smoothie
D – pancakes w/ strawberry topping, bacon, roasted cabbage
prep: soak flour for crackers
notes:

Saturday 2
B – pancakes, bacon | broth, squash
D – honey herb chicken, baked potatoes, broccoli
prep: make crackers
notes: introduce potatoes

February 18, 2016

Ecocentric Mom January 2016 Mom and Baby Box Review

The Ecocentric Mom January 2016 Mom and Baby box was so much fun! I can’t wait to tell you all about it.

I am working with ecocentric mom to blog about this mom + baby box. I have been compensated for my time commitment to review this product. However, my opinions are entirely my own and I have not been paid to publish positive comments.

It is hard to navigate the world of natural products. Especially when a baby is involved. That’s why I love getting my ecocentric mom + baby box. In this season of life where I’ve got three young children and just don’t have time to research and shop all day long a box is perfect.

Curious how it works?

Ecocentric mom does the hard work for you – finding great products that are natural and healthy. You get a box full of fun stuff to try at a fraction of the cost. It can be a one time event, or you can get a new box every other month. You’ll learn about and sample products you never even knew existed! It’s so much fun.

This month I received a mom and baby box, my personal favorite. Something for mama and something for baby. I usually share with my big kids too. They like to sample the snacks. Let’s take a look inside!

Acure Argan Oil Cleansing Towelettes

Acure’s plant and food based formulas are clinically driven to provide optimal performance at a cellular level. They believe it’s not enough to be natural, it also has to work. These cleansing towelettes gently remove makeup, dirt, sweat and environmental toxins. They’re perfect to use when cleansing your baby.

I happened to have a really LONG week with sick kids, gassy tummies, lots of work and hardly any time to shower…just after I received my box. These towelettes sure did come in handy! Just a quick wipe of the face to remove makeup and oil.

I also like to use them after a workout to freshen up a bit. Always a bonus before I head to school to pick up my kids.

Discount Code: EcoMom20 for 20% off

Calming Fields Pachy Deodorant

Each deodorant is crafted with rich, plant-based oils, butters and powders, along with minerals and plant extracts. It all starts with sourcing the best made-in-nature, organic and vegan ingredients and transforming them into eective and simple products that actually work!

If you are looking for a deodorant with simple, pure ingredients this one is great! It goes on smoothly and smells really good.

Confession:

I haven’t worn deodorant in a year!

Ever since my youngest was diagnosed with a coconut/palm allergy I haven’t found one that is safe. She has a habit of sticking her fingers in my armpit when she nurses. Just about every natural deodorant (including this one) uses coconut oil.

So I tried it one time, but did not give it an extensive test.

Discount Code: Ecomom15 for 15% off

Jenuinely Pure Baby Oil

Jenuinely Pure products are produced locally in the Ames, Iowa area, hand-crafted in small batches to ensure quality and freshness. Jenuinely Pure Baby Oil is a pure and natural product to help keep babies’ sensitive skin healthy. The organic oils soothe and soften the skin and the lavender + chamomile essential oils help nourish the skin and have a pleasant, calming aroma. (Also good for Momma’s skin!)

Another confession:

I used this for myself!

I can’t use much on my little one due to her allergies. Mostly I use this tallow balm or this one. But this baby oil was perfect for some really dry patches of skin I have! It rubs on easily and smells really nice. I could feel it working right away.

Discount Code: ECO for 15% off

Tangie Stain Remover Bar

Tangie’s natural stain remover really works! It’s made with coconut oil, grapeseed oil, soap nuts liquid, oxalic acid, sea salt, citric acid, lemon essential oil and a whole lotta LOVE. Their powerful stain remover bar helps remove grass, juice, grease, blood and more. Made with plant-based & mineral ingredients, their formula is tough on stains, but gentle on the environment and perfect for removing any stains from baby. Simply wet fabric, rub bar on stain, and launder as normal.

This stain remover only has a few ingredients. It sounds great. I could not use it on our stuff since it is coconut oil based. But I would fully trust it if I could use it. The Tangie bar is so much safer than the stain removers filled with chemicals.

Discount Code: Ecomomship for free shipping and free laundry paste (up to 12 loads) with purchase

Ecover Automatic Dishwasher Tablets

Ecover is a global green cleaning company that believes sparkly dishes shouldn’t have side effects. With a history in Europe and a home in San Francisco, Ecover has been a pioneer in plant-based cleaning products for more than 30 years. From kitchens to bathrooms—and every room in between—Ecover has a powerful, planet-loving solution for your cleaning needs. It’s safe for you and your baby and is stress free and easy to use.

Of all of the natural products out there I find that dishwasher detergent is one of the hardest to find – one that really is safe and does a good job. I was very impressed with these tablets. And I loved the ease! No measuring powders. Just stick the tablet in.

My dishes came out very clean. I would totally use these!

Roasted Broad Beans

Beyond Better Foods launched ENLIGHTENED Ice Cream in 2013 and in 2015 introduced a new line of crunchy and savory snacks – ENLIGHTENED Crisps. Made from roasted broad beans, a true superfood, ENLIGHTENED Crisps are a fantastic anytime snack. Whether you’re craving sweet, salty, or both, they’ve got you covered!

There is usually a fight over who gets to sample the snacks in the EM boxes. This time I let my daughter (age 7) eat most of the roasted broad beans (though my husband and I tried them too). She loved them!

I love that there are only a few simple ingredients.

They are crunchy, salty and very allergen friendly. The little bag would be great for the diaper bag or lunch boxes too. A perfect snack for on the go.

Soignee Botanical Shampoo

Soignee refuses to use harsh chemicals that may offer short-term benefits but compromises the health and integrity of skin and hair for the long term. Their cruelty-free formulas never contain parabens, mineral oil, silicones, sulfates, or polyethylene glycol. This sulfate and silicone-free Botanical Shampoo gently cleanses hair of dirt, oils and impurities without stripping strands of essential moisture.

The first thing I noticed about this shampoo is the smell – amazing! I felt like I was at a salon just washing my hair.

But more than that it did a great job of getting my hair clean. I love that it is free of parabens and sulfates. I try to avoid those as much as possible.

I was bummed when I finished the bottle. I may have to buy a full size!

Discount Code: ECOMOM16 for 20% off

Begin Again Buddy Blocks

Buddy Blocks Backyard Animal is a great first block set that grows with your child! Each 4-piece block forms 6 different puzzles featuring colorful animals. Toddlers will enjoy stacking and puzzle plays as they develop, plus Buddy Blocks are the perfect introduction to puzzles.

Discount Code: ECOMOM0116 for 20% off

Of course this was the first item out of the box as soon as I opened it. My kids all grabbed for it! But I let the little one try it first.

I love how simple and yet intriguing this puzzle set is. My one year old instantly started stacking the blocks and knocking them down. My older kids wanted to try making all of the animals.

This is perfect for carrying in the diaper bag. I like to have it on hand when we are waiting for older siblings to get out of a class or practice or even when I need a couple minutes with two hands to make dinner.

My son would have loved the farm animal set! The number and letters puzzles look fun too.

Discount Code: ECOMOM0116 for 20% off

Now it’s your turn!

This was a great mom and baby box! It had a little something for everyone. Are you ready to try it out? Head over to EM and order your box! Choose the one that is right for you.

Or they make great gifts, especially for expecting or new moms. What a great surprise to have some pampering products and safe baby products show up in the mail.

Natural, fun and no shopping required. Perfect.

February 15, 2016

Why I Secretly Love Our Food Allergies

Just hearing the term food allergies stirs up negative thoughts. But did you know they are not all bad? In fact, I kind of like them.

I’m not gonna lie. Having (multiple) kids with (different and even severe) food allergies is not easy. In fact, many days it is down right hard.

I can’t cook one meal for the whole family. I can’t just order pizza when I’m sick and have no energy to cook. At the moment I can’t even eat at a restaurant. If you have a child with food allergies I’m sure you know the list of “can’t” could go on and on.

But…

I secretly love our food allergies.

Yes, you heard that right. I love them.

There really are some hidden blessings when it comes to food allergies. And although I do hope for full healing for my children some day. There is a part of me (maybe the part that wants to have control!) that hopes it doesn’t happen too soon.

Even in light of my son’s severe nut and dairy allergy diagnosis last week I still have some good things to say.

I’m letting you in on my seven little secrets about the blessings of food allergies. After reading them you may want to go get your child tested. An allergy diagnosis can have its perks. Don’t say I didn’t warn you.

Easily say no to junk food.

Allergies make food choices for you, often for the better. My son is allergic to corn (probably my favorite allergy!). That means NOTHING with high fructose corn syrup or cornstarch. Saying no to junk food is a no brainer there.

Does your child have a wheat allergy? It’s easy to pass on the Goldfish® the other kids are eating.

Of course there are alternatives these days. And there is plenty of junk food that is egg free, dairy free, gluten free, etc. But it is much easier to pass on the junk when you are avoiding allergens.

Want to hear my other six benefits of food allergies?

Head over to Kitchen Stewardship where I’m sharing the bright side of allergies.

February 14, 2016

Real Food Meal Plans Week of 2/14/16 Plus An Allergy Update

This week’s real food meal plan is focused on figuring out our new menu options that factor in my son’s allergies. Time for a new rotation!

Happy Valentine’s Day! Not exactly the best time to find out your son has a cocoa allergy. Poor kid.

Though cocoa is the least of my concerns. Sadly his allergy test did not go nearly as well as we had hoped. My son’s new allergies include:

dairy
corn
oat
wheat
cocoa
sweet potato
peanut
almond
string bean
pea
apple
banana

Most of these are severe (especially nuts) and could result in anaphylaxis. He needs to avoid contact with them. And he should avoid all tree nuts and possibly all legumes. Eggs are still TBD since we didn’t test them. We’ll have to observe. We also now have an epi-pen.

We are thankful to have some answers as he’s been having daily stomach aches, eczema and some vomiting due to food reactions. But we are also disappointed by the test results and it’s a lot to take in.

He was also tested for environmental allergies. They were pretty bad too. The list includes:

cats
dogs
feathers
dust mites
tree pollen
grass
nettle
ragweed
corn pollen
mold
corn smut

Talk about cruelty…I think the allergist dashed my son’s hopes and dreams when she said due to his feather allergy he should not be around free-range chickens or collect eggs.

So, it’s back to the drawing board when it comes to feeding my family. That will take time to figure it all out.

On the flip side we are starting to re-introduce foods for my youngest. So far bananas have gone well! Sweet potatoes are TBD. She had some yesterday so we’re in the observation phase. This coming weekend we’ll try rice. Sourdough may be on its way out. She seems to be reacting to it lately.

In the kitchen.

Due to my son’s allergies he can’t eat most of the snacks I have on hand. So it’s time to start baking again to make safe food for him. My kitchen work includes:

breakfast cookies
gummies
graham crackers
beef broth (in my new roaster!!!!)
teff cherry breakfast bar
TBD scones

On the blog.

Last week I shared some delicious Valentine’s Day treats. There is still time to make them! Especially the two ingredient Nestle Crunch® bites. So simple. And the divine chocolate cake is, well, divine! My husband enjoyed it all last week.

Coming up this week I have a timely post on my feelings about food allergies.

And the countdown is on! Exactly one month until my book release. I can’t wait to share it with you. If only I could snap my fingers and have all of the work done related to selling it. Writing the book was the easy part.

On the menu.

It will take some time to get a feel for our new dietary restrictions and how to incorporate everyone’s needs. I tried to stick to really simple meals this week while I work on all the details. I’ll have an updated rotation soon.

Here is our real food meal plan. What’s on your menu this week? Any fun chocolate treats?

ROTATION: Each day starts with dinner and goes through lunch the next day. Foods in () are things yet to be tried.

Sunday 1
B – cereal, fruit | teff cherry bars | broth w/ squash, brussels sprouts, chicken
L – beef stroganoff, broccoli, peaches
D – hot dogs, roasted cauliflower and brussels sprouts, chips
prep: make gummies, make bars, soak flour for graham crackers
notes:

Monday 2
B – yogurt, granola | breakfast bar, gummies | beef, cauliflower, brussels sprouts
D – sloppy joes, squash, cheesy potatoes
prep: boil eggs, make graham crackers, prep smoothies
notes:

Tuesday 3
B – hard boiled egg, toast | blueberry spinach smoothies
D – cp pork chops, rice, beans, spinach
prep:
notes:

Wednesday 4
B – cereal, fruit | broth, pork, spinach
D – pork burgers, french fries, peas, salad
prep: soak flour for breakfast cookies, prep smoothie
notes:

Thursday 1
B – teff cherry bars, pork/yogurt | pumpkin smothie
D – squash and sausage soup, breakfast cookies
prep: bake breakfast cookies
notes: early/easy clean up

Friday 2
B – breakfast cookies, gummies/yogurt | squash soup
D – hot dogs, scones, roasted cauliflower and brussels sprouts
prep: bake scones
notes: easy/husband out for dinner

Saturday 3
B – scones, fruit | broth, brussels sprouts
D – hot taco rice, salsa, guacamole
prep:
notes: introduce rice

February 8, 2016

Two Ingredient Allergen Friendly Nestle Crunch® Bites

This Valentine’s Day get your kids in the kitchen to whip up a special treat. These two ingredient allergen friendly Nestle Crunch® bites are easy to make and fun to eat!

I’m a sucker for just about anything chocolate. Especially when it comes to Valentine’s Day.

Allergies and chocolate do mesh.

Having kids with allergies and food sensitivities has actually increased my love of chocolate.

That may sound strange. But we pretty much avoid all fruity candy. My kids don’t eat anything with food coloring (can you say crazy pills?!). Plus my son is allergic to corn (corn syrup, cornstarch, etc.).

So when it comes to treats we stick to chocolate. Even with dairy allergies we all love the Enjoy Life chocolate chips. They are great plain or in a cookie. But they are even more fun when melted and turned into a delicious candy.

We’ve made chocolate covered toffee and salted honey chocolates (my personal favorite!).

A family favorite.

But hands down my kids love these Nestle Crunch® Bites the best. And they really couldn’t be any simpler to make.

Melt chocolate.
Add coconut.
Pour in molds.

Yes, they are that easy. Yes, they are grain, dairy, nut, soy, rice, egg and corn free.

The little bits of unsweetened coconut give the slightest crunch that tastes just like the crisp rice of Nestle Crunch® bars.

So much fun.

Let your kids choose some fun molds and create a special treat you can feel good about.

Package them up as gifts for friends or family. And don’t forget your spouse! Everyone will want some.

This Valentine’s Day skip the expensive boxed chocolates filled with artificial colors and flavors. Show your friends and family how much you love them with homemade Nestle Crunch® Bites.

Just two simple ingredients. No common allergens. Five minutes of hands on time. Happy Valentine’s Day!

Have you ever made homemade chocolates? Did you know they could be this easy?

Give two ingredient allergen friendly Nestle Crunch® bites a try. You might get some extra love in return.

Two Ingredient Allergen Friendly Nestle Crunch® Bites

2016-02-02 13:10:29

Yields 30

A simple allergen friendly chocolate that is grain, nut, dairy, rice, corn, soy and egg free.

Write a review

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Ingredients

1 cup Enjoy Life Chocolate Chunks (semi-sweet) or Dark Chocolate Morsels
2 - 3 Tbsp. finely shredded unsweetened coconut

Instructions

Melt the chocolate in a double boiler (or glass bowl over a saucepan with about an inch of water).
Turn off the heat.
Add the coconut and stir until combined.
Pour the chocolate into molds.
Refrigerate until firm.
Unmold.
Store in a covered container in the refrigerator for up to a month.

By Mary - justtakeabite.com

Just Take A Bite https://justtakeabite.com/

February 7, 2016

Real Food Meal Plan Week Of 2/7/16

This week’s real food meal plan and agenda include Super Bowl treats and more allergy testing.

Are you ready for some football? Or maybe just some delicious munchies? We sure are! Well, my husband is ready for football. The rest of us just want some good food.

Then it’s back to reality with a busy week of field trips, music class, piano, dance, meetings, parent teacher conferences and allergy testing!

Allergy update.

My little one had her allergy test last week. We praise God that her only strong allergy at this point is coconut/palm/date. Now we start the process of trying new foods and observing to see if any latent allergies remain. First up on the list is banana!

My son has his allergy test later this week. I’m very excited to see what shows up.

In the kitchen.

I won’t have a lot of time for baking this week, but we are running low on a few things. My kitchen projects include:

On the blog.

Last week I shared a recipe for a black forest smoothie. It’s the perfect Valentine’s Day breakfast! I also shared my favorite gluten free flour mix to help you with your baking.

Coming up this week I’ve got a post on allergies that might surprise you. Plus some delicious Valentine’s Day treats.

On the menu.

Meals will have to be super easy prep most of the week. Then on the weekend I’ll let my kids get their hands dirty as we (hopefully) attempt to make stromboli!!

Here is this week’s real food meal plan. What’s on your menu?

ROTATION: Each day starts with dinner and goes through lunch the next day.

Day 1: sourdough/rye/barley/wheat, squash, cabbage
Day 2: corn, grapes, cauliflower, brussels sprouts, broccoli
Day 3: teff, eggplant, zucchini, blueberries, asparagus, sunbutter, spinach
Day 4: pumpkin, mushrooms, lettuce, cucumber, cherries, olives, split peas

Sunday 2
B – yogurt, granola bar | broth, pumpkin, spinach, sausage | banana!!
L – cp beef roast, rice, broccoli
D – cheesy bread sticks w/ sauce, taquitos and chips with guacamole and salsa, bacon wrapped dates, veggies w/ dip, cake, chocolates, nuts, pink lemonade
prep: bake cake
notes:

Monday 3
B – toast w/ sunbutter, fruit | broccoli, sauerkraut, beef
D – CA chicken, garlic noodles, roasted cabbage
prep: ~~soak oats~~
notes:

Tuesday 4
B – ~~baked oatmeal~~ cereal, fruit | chicken, cabbage
D – cp hobo dinners
prep: ~~bake oatmeal~~, soak oats, prep smoothie, soak flour
notes: ready any time, soak quinoa

Wednesday 1
B – baked oatmeal | pumpkin smoothie
D – beef and broccoli stir fry over quinoa
prep: bake oatmeal, make breakfast cookies, soak flour
notes:

Thursday 2
B – breakfast cookies, yogurt | chicken, roasted cabbage
D – cp split pea soup, muffins
prep: bake muffins
notes: early/easy clean up

Friday 3
B – yogurt, granola, fruit | split pea soup
D – quiche, scones, roasted asparagus
prep: make pie crust, make scones, soak flour, prep smoothie
notes:

Saturday 4
B – quiche, scones | blueberry spinach smoothie
D – stromboli
prep: make teff crackers, make gf crackers, make pizza dough
notes: kids help prep food

February 2, 2016

My Favorite Gluten Free Flour Mix

Gluten free baking can be intimidating and challenging. There are so many flours to choose from! I’m helping you out with my favorite gluten free flour mix.

If you’ve ever tried gluten free baking you know it can be tricky. I can make the same recipe ten times and it turns out just a little differently every time. Though that may have more to do with my lack of precise measuring when I bake.

At any rate, gluten free baking is not nearly as forgiving as baking with wheat.

The ratio of sugar to fat is very important. But the real key to successful gluten free baking is using the right blend of flours.

Use all starchy flour and you’ll get a dry, crumbly mess. Use all seeds and you might have a gooey, dense blob.

There are so many flours to choose from when it comes to gluten free baking. My recipes usually call for a gluten free flour mix of your choice. Everyone has different things on hand. And a variety of flours will work.

But after years of experimenting I have come up with my favorite gluten free flour mix.

Don’t worry, I’m not going to tell you some exact flours to use. This is a general rule. Then use what you have on hand.

My gluten free flour mix is:

Not sure which is which? Here is a quick rundown of some common flours.

For your next recipe that calls for two cups of gluten free flour use one cup of grain, a half cup of seed, nut or bean and a half cup of starch. Choose from the above lists. Play around with combinations to see what flavors you like best.

Give my gluten free flour mix a try and see how your gluten free baked goods turn out!

Note that white rice can be used as a grain or a starch. It is technically a grain. But white rice behaves similar to a starch.

What is your favorite blend of flours?

I often use a combination of sorghum, amaranth and tapioca. My baked goods always come out well using those three.

Find your favorite combinations. Then mix up a whole batch so baking is simple. No measuring three or four flours at a time. Just use your mix!

Create a variety to rotate through different types of flour. Gluten free baking just got a little bit simpler.

February 1, 2016

Black Forest Smoothie

Want to say “I Love You” in a healthy way? Show your kids some extra TLC with a black forest smoothie. It combines the delicious flavors of chocolate and cherry and is packed with nutrition!

January was great, wasn’t it? Full of motivation and enthusiasm about your goals. Everyone is eating well, getting good rest and moving their body each day.

Then February arrives. So do the sweet treats!

Don’t panic. This year take a new approach to Valentine’s Day or any holiday. Instead of showing your love with boxed chocolates and candy, promote health and wellness to show you care. It is the gift that keeps on giving.

You can show some love this February by creating nutrient dense food that still tastes great. This black forest smoothie is a great place to start. Whether you serve it for breakfast, a snack or even dessert you’ll be doing your kids a favor.

They taste chocolate and cherries. You see them filling up on healthy fats, protein, probiotics and vitamin-rich fruit. If you really want to bump up the nutrition factor you can add avocado, chia seeds, flax seeds and collagen. That sounds like a delicious and nutritious breakfast! The perfect way to show your kids some love.

Want the full recipe?

Click here to head over to Super Healthy Kids where I’m sharing this delicious black forest smoothie! The perfect breakfast for Valentine’s Day or any day.

How do they taste?

Allergies.

In the kitchen.

On the menu.

Here is this week’s real food meal plan. What is on your menu?

In the kitchen.

On the menu.

Here is this week’s real food meal plan. What’s on your menu?

Acure Argan Oil Cleansing Towelettes

Calming Fields Pachy Deodorant

Jenuinely Pure Baby Oil

Tangie Stain Remover Bar

Ecover Automatic Dishwasher Tablets

Roasted Broad Beans

Soignee Botanical Shampoo

Begin Again Buddy Blocks

Now it’s your turn!

I secretly love our food allergies.

Head over to Kitchen Stewardship where I’m sharing the bright side of allergies.

In the kitchen.

On the blog.

On the menu.

Here is our real food meal plan. What’s on your menu this week? Any fun chocolate treats?

Allergies and chocolate do mesh.

A family favorite.

So much fun.

Have you ever made homemade chocolates? Did you know they could be this easy?

Allergy update.

In the kitchen.

On the blog.

On the menu.

Here is this week’s real food meal plan. What’s on your menu?

What is your favorite blend of flours?

Click here to head over to Super Healthy Kids where I’m sharing this delicious black forest smoothie! The perfect breakfast for Valentine’s Day or any day.

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