[Any recipes that I post, I will try prior to posting and all pictures are my cooking.  I do not typically cook with onions due to my own sensitivities, but feel free to jazz up any recipe with onions if you so desire.  Also, I’ve recently been advised by my doctor to increase my salt intake, which is reflected in some of my recipes.  If you have issues with salt, cut back or omit.]

Recipes coming soon:

Some are total Milk Free Mama creations and a few are adapted from recipes by EatsbyAmes & RachLMansfield

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Paeleo Chocolate Chip Cookie Cake by

Dairy, Soy, Gluten Free

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Healthy “Fried” Rice

Dairy, Soy, Gluten, Nut Free

  • thinly sliced chicken breast (2)
  • 1 inch piece of fresh ginger
  • 3 cloves of garlic
  • 1 head of broccoli
  • 1 zucchini
  • handful shredded carrots
  • coconut aminos
  • oil or dairy free butter
  • 1 cup long grain rice
  1. Follow directions on packet of rice — cook till just about done.
  2. Slice chicken into thing strips. Toss with garlic powder and sea salt.
  3. Cook chicken in cast iron skillet until cooked through. Toss with a dash of coconut aminos and then remove from pan.
  4. While the chicken is cooking, pulse broccoli, garlic, and ginger in a food processor.
  5. Add a little oil or dairy free butter to cast iron skillet and toss broc/ginger mixture with carrots and zucchini. Cook till soft.
  6. Add rice and chicken to pan and stir-fry. Coat with a little coconut aminos to taste (maybe four shakes of the bottle).
  7. Part rice mixture in the middle and crack and egg. Cook and then mix in.


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Literally had no clue what to cook tonight with very limited fresh food in the house. Decided to combine whatever was left and the result was this delicious “Fried” Rice. All healthy ingredients – filled up – delicious!


Gluten, Dairy, & Soy Free

  • 1 egg
  • 1 cup gluten free flour (I’ve experimented with 1/3 coconut, 1/3 oat, 1/3 almond flour)
  • 1 tsp. baking soda
  • dash of cacao powder
  • dash of vanilla
  • dash of cinnamon
  • combo of unsweetened vanilla coconut milk and water
  1. Combine all ingredients in a bowl. Use coconut milk/water mix to wet the ingredients to liquid form.
  2. Heat up waffle maker and grease with coconut oil.
  3. Cook those waffles up and serve!

Topping Options: Cacao Nibs, Manuka Honey, Maple Syrup, Peanut Butter drizzle, Almond Butter drizzle, Homemade Granola, Rice Milk Whipped Cream… ENDLESS! Add nuts and dairy free ice cream and pure 100% cacao chocolate syrup and really go wild!

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So for a week, I was stuck inside with my son who had the flu. I spent hours looking at health and wellness Insta stories and after three weeks of being low histamine, I found myself drooling over @rachlmansfields waffle creations.  I decided to have at it and used her recipe for inspiration to create my own version. So yummy and filling and bonus for using feel good ingredients and definitely a welcome treat for breakfast or lunch (or if my grandma had her way, for dinner with a big scoop of ice cream!)

Peanut Butter Noodles

Gluten, Dairy, Soy Free

  • 1 package rice noodles (I used @kingsobanoodle culture black rice noodles)
  • 3 tablespoons smooth organic peanut butter
  • 2 tablespoons water
  • 3 1/2 tablespoons coconut aminos
  • dash of ground garlic
  • dash of ground ginger
  • shredded carrots
  1. Boil water and cook noodles. Dump boiling water and noodles onto shredded carrots
  2. Rinse with cold water and toss.
  3. Combine remainder of ingredients in a mixing bowl and toss with carrot/noodle mixture.
  4. Serve cool.

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This recipe was adapted from one I found on Instagram by @yams_and_yoga. Lately, I am obsessed with health and wellness #instastories and I love adapting recipes I find to fit my family’s needs.

Simple Stir Fry

Gluten, Dairy, Soy, & Nut Free

  • Bok Choy
  • Shitake Mushrooms
  • Thin chicken breasts
  • Coconut Aminos
  • Sea Salt
  • Ground Garlic
  • Ground Ginger
  • 1 tbsp. Grapeseed Oil
  1. Cut chicken into small strips. Toss with ginger, garlic, and sea salt.
  2. Heat grapeseed oil and cook veggies in a pan. When soft, transfer to a bowl.
  3. In the same pan, cook chicken.
  4. Combine chicken and veggies and toss with a little coconut aminos to taste.

This was a big hit! Even my four year old loved the chicken and tried the bok choy. Served with cold peanut butter noodles as seen above.

Slow Cooker Blueberry Oatmeal
Gluten, Dairy, Soy Free – Low Histamine

  • 1 cup GF steel cut oats
  • 2 cups water
  • 2 cups coconut milk
  • drizzle of honey
  • 1 cup of blueberries (I used organic/frozen).
  • Coconut oil for greasing
  1. Grease the slow cooker with coconut oil to avoid sticking.
  2. Combine all ingredients in slow cooker.
  3. Set for 8 hours on low. (I cooked overnight so when I woke the next day, the oatmeal was warm).

If low histamine, save one portion in fridge and freeze the rest.


Blueberry Chia Pudding
Gluten, Dairy, Soy Free – Low Histamine

  • 1 cup coconut milk (I used so delicious unsweetened vanilla)
  • 1/4 cup chia seeds
  • drizzle of maple syrup
  • handful of blueberries
  1. Combine in a glass mason jar and shake vigorously.
  2. Allow to chill in the fridge overnight (the longer the seeds have to absorb the milk, the better the pudding consistency).IMG_5349

Apple Cake

Gluten, Dairy, Soy, & Nut Free

  • 2 eggs
  • 1 3/4 cups sugar (I combined brown with a little white)
  • 2 heaping tsps. of cinnamon
  • 1/2 cup canola oil
  • 6 medium apples peeled and chopped small
  • 2 cups GF Oat flour
  • 2 tsps. baking soda
  1. Preheat oven to 350 degrees.
  2. In a large bowl, mix the eggs, sugar, cinnamon, and oil.
  3. Peel and chop the apples and add to the mixture as you go to avoid browning.
  4. Mix together and add baking soda and flour.
  5. Mix well until all of the flour is absorbed into the ingredients.
  6. Pour mixture into a greased bundt pan.
  7. Bake for approximately 55 minutes.

I found this recipe on Merrick Girls Weekday Recipes on Facebook and adapted the oils, sugars, and flour to meet our allergy needs. It is an absolutely fabulous dessert option for the Jewish New Year (drizzle top with a little honey right before serving!) and perfect dessert when you have too many leftover apples from apple picking! Enjoy.

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Chocolate Chip Mandel Bread

Dairy, Soy, Nut, & Gluten Free

  • 4 eggs
  • 1 cup sugar (you can use white or mix brown and coconut palm)
  • 1 cup canola oil

Mix together well and add:

  • 3 cups flour (I used GF oat flour)

Add one cup at a time followed by:

  • 1 tsp. Baking powder
  • 2 tsp. Vanilla
  • 12 oz bag of chocolate chips (I used Enjoy Life)

Plop on a baking sheet and bake at 350 degrees for 20-30 minutes.

Slice and bake 10 more minutes.

Chocolate Chip Mandel Bread

     Chocolate Chip Mandel Bread

This is the perfect dessert for the Jewish Holidays.  A real family favorite. Enjoy!

Mongolian Beef in the Slow Cooker

Dairy, Soy, Nut, & Gluten Free

(Adapted from

  • 1 ½ pounds Flank Steak
  • ¼ cups cornstarch
  • 1 tablespoon Olive Oil
  • ½ teaspoons mince Garlic, Cloves
  • ¾ cups Coconut Aminos “Soy Sauce”
  • ¾ cups Water
  • ¾ cups Brown Sugar
  • 1 cup grated Carrots
  • green onions, for garnish
  1. Cut flank steak into thin strips. In a ziplock, bag add flank steak pieces and cornstarch. Shake to coat.
  2. Add olive oil, minced garlic, “soy sauce”, water, brown sugar and carrots to slow cooker. Stir ingredients. Add coated flank steak and stir again until coated in the sauce.
  3. Cook for high 2-3 hours or on low 4-5 hours until cooked throughout and tender. Can serve over rice and garnish with green onions.

This recipe was delicious and a definite winner with my husband and my little one!  I cut some of the oil from the original recipe and subbed soy sauce for coconut aminos!

mongolian beef

Coconut Curry Chicken in the Slow Cooker

  • 16 oz chicken breast (~4 medium)
  • 1 tablespoon minced garlic
  • 1 15 oz. can full-fat coconut milk
  • 3 tablespoons green curry paste
  • ½ teaspoon garlic powder
  • ⅛ teaspoon salt
  • 2 tablespoons lime juice (more for topping)
  • ½ teaspoon chili powder
  • 2 tablespoons thai basil, fresh (or regular basil)
  • salt and pepper to taste
  1. Place chicken breast and minced garlic in a slow cooker. Turn to high and let cook on high for 2-4 hours or on low for 6-8 (depending on how strong your slow cooker is).
  2. Once cooked all the way through and tender, remove and shred chicken with 2 forks. Then, place back into slow cooker.
  3. Add the rest of the chicken ingredients and mix until combined. Let cook for 20-30 more minutes to thicken.
 Another winner!  My husband said it tasted authentic!

Asian Brussel Sprouts

  • 1 lb fresh brussel sprouts
  • 3 tbs. grapeseed oil
  • 3 tbs. coconut aminos “soy” sauce
  • 2 tbs. maple syrup
  • 2 tbsp. fresh lemon juice
  • 1 garlic clove, minced
  • 1 tbs. Sriracha sauce
  • 1 pinch black pepper
  • 1 pinch sea salt
  1. Preheat oven to 400 degrees.
  2. Prepare the brussel sprouts by cutting off the base of each sprout and slicing them in half from top to bottom.
  3. Soak the cut brussel sprouts for a minute in water to clean them.
  4. Drain and spread out onto a paper towel to dry while the oven is preheating.
  5. Cover a large rimmed baking sheet with foil and spread brussel sprouts onto sheet.
  6. Generously drizzle the sprouts with oil and sprinkle of sea salt.  Stir with your hands to make sure they are well coated.
  7. Place on the top rack of the over for about 45-60 minutes.  After 2o-40 minutes, stir the brussel sprouts to make sure all sides get charred and crispy.
  8. During the last 5-10 minutes of cooking, reduce remaining ingredients in a sauté pan over medium-high heat until sauce is thickened, about 5 minutes.
  9. Remove brussel sprouts from oven.
  10. Place them in a bowl and toss with reduced sauce.


Asian Brussel Sprouts

Asian Brussel Sprouts

Crock Pot Sweet Potato and Chicken (or Turkey) Quinoa Chili

Dairy, Soy, Nut, & Gluten Free

  • 1 lb Ground Chicken or Turkey
  • 1 Small onion chopped (I omitted the onions)
  • 3 Garlic cloves minced
  • 3 cups chicken broth (or vegetable broth)
  • 28 oz can crushed tomatoes
  • 1 large sweet potato peeled and cubed (small)
  • 15 oz can of baked beans (I used a mixture of white beans)
  • 1 cup uncooked quinoa
  • 1 tbsp chili powder
  • 1 tsp cumin
  • 1/2 tsp salt
  • 1/2 tsp paprika
  1. Add ground chicken or turkey and onion to large skillet and cook breaking it into little pieces as you cook.
  2. Season with salt and pepper.
  3. Add garlic and cook for 30 more seconds
  4.  Add cooked chicken or turkey to crockpot
  5. Add remaining ingredients (chicken or vegetable broth, potato, quinoa, crushed tomatoes, beans)
  6. Add the seasonings (If you have a bland palette, omit the spices)
  7. Cook on high for 3 hours or low for 5-6 hours until sweet potatoes are soft and tender.
  8. Serve with toppings like avocado, tortilla chips, and even cheese (for you dairy-eating folks).
  9. When reheating, you may need to add more chicken or vegetable broth- depending on how thick you like things!!!
A big THANK YOU to my friend and new cooking buddy, Marisa Wein for sharing this delicious recipe.  ENJOY!!!!

Chocolate Chunk Brownies (a healthy and allergy friendly adaptation of a recipe)

Gluten, Dairy, Soy, Egg, & Nut Free (does contain coconut oil)

  • 1 cup oat flour
  • 3/4 cup mixture of Hershey’s 100% cocoa powder and cacao powder
  • 3/4 cup coconut oil
  • 1 cup mixture of coconut palm sugar and brown sugar
  • 1 tsp. pink Himalayan sea salt
  • 1 tbsp. vanilla extract
  • equivalent of 3 eggs flax substitute (1 tbsp. flax with 3 tbsp. water = 1 egg)
  • allergy friendly chocolate chunks.
  1. Preheat oven to 350 degrees.  Line a baking sheet with parchment paper or use reusable cupcake holders – makes 12.
  2. Combine flour, cocoa/cacao mixture, & salt.
  3. In a separate bowl, combine coconut oil, sugars, & vanilla.  Slowly stir in egg substitute.  Mix well.
  4. Add chocolate chunks.
  5. Cook for 20 minutes and let cool.


This is my second time making a version of this recipe.  These are a great allergy friendly alternative to brownies without using a nut butter.  I like the idea of using cupcake holders to make individual portions.  These are best paired with a ice cream, or in my case, dairy free TCBY!  My middle son and I made these as an after-school project.  He added M&M’s to his, negating the allergy friendly bonus, but we kept the rest allergy friendly.  These do tend to be a little flaky, so like I said, they are a perfect addition to ice cream for a special treat… or in my case, as an evening wine-substitute when the kids go to bed!

Honey Garlic Shrimp and Broccoli (from

Dairy, Soy, Gluten, & Nut Free

  • 1 lb. shrimp (uncooked, medium, shelled and deveined)
  • 2 tbsp garlic (minced)
  • 1 tsp. ginger powder or minced
  • 1/2 cup honey
  • 1/4 cup coconut aminos “soy sauce”
  • 1 and 1/2 cup broccoli
  1. In a small bowl, mix together garlic, ginger, honey, and “soy sauce.”
  2. Place raw shrimp in a large ziplock bag.  Pour 1/3 of the honey mixture in the bag.  Massage to coat shrimp.  Seal bag and store in refrigerator for one hour.  Keep the remaining honey mixture covered at room temperature.
  3. Warm skillet over medium high heat.  Add 2 tbsps. resereved honey mixture to pan and let heat until steaming.  Toss broccoli in skillet and cook until warm and tender, about 5-8 minutes.  Remove from skillet and set aside.
  4. Remove shrimp from bag and discard bag and marinade.  Place 5-10 shrimp in the skillet at a time and cook for 1 minute on each side or until bodies are curled and browned.  Before removing from pan, use tongs to rub shrimp into the caramelized sauce on the bottom of the skillet.
  5. When the shrimp are cooked, return all shrimp and broccoli to the skillet.  Heat for 2-3 minutes, tossing to catch any remaining caramelized sauce.
  6. Serve immediately with remaining honey mixture drizzled on top.


My husband LOVED this recipe.  He said the broccoli could cook a little longer.  Either way, he gobbled it up in minutes!

Gluten & Dairy Free Chocolate Chip Cookies (adapted from

  • 3/4 cup almond flour
  • 1/4 cup oat flour
  • 1 tsp baking soda
  • 1/2 tsp pink himalayan salt
  • dash of cinnamon
  • 1/2 cup coconut oil
  • 1/2 cup maple syrup
  • 1 tsp vanilla extract
  • 1 cup dairy free chocolate chips or dark chocolate
  1. Preheat oven to 350 degrees and line a cookie sheet with parchment paper.
  2. In a medium bowl, whisk together the flours, baking soda, salt, and cinnamon. Pour in the melted coconut oil, maple syrup, and vanilla extract, and mix thoroughly.  Stir in the chocolate.
  3. Let the dough rest 5- 10 minutes in the refrigerator.  Scoop the dough into mounds on the baking sheet.
  4. Bake for approximately 11 minutes, until golden brown.  Cool on sheet and then transfer parchment paper to cooling rack.

I decided to whip up a batch about a half hour prior to a dinner party in my home.  My house smelled delicious.  Unfortunately, the cookies spread to form one giant cookie.  The cookie was very brittle, but tasted amazing.  We picked away at the brittle pieces and I saved some to use as a topping for a dairy free ice cream.  Definitely worth making if you try in cupcake tins or if you want to crumble as a topping.

 Maple Glazed Pork Chops  (adapted from

Dairy, Soy, Gluten, Nut Free
  • 4 thin pork chops
  • 1/2 – 3/4 cup maple syrup or maple flavored pancake syrup
  • ⅓ cup Balsamic Vinegar
  • 1 teaspoon kosher salt
  • ¼ teaspoon black pepper
  • 1-2 tablespoons olive oil
  1. Place oil in large skillet over medium high heat while you prepare the pork chops.
  2. Mix together the salt and pepper and sprinkle both sides of each pork chop.
  3. Place pork chops in hot skillet and cook for 3-4 minutes on each side, or until browned.
  4. Remove pork chops and set aside.
  5. Add vinegar to the skillet and stir with a wooden spoon to remove all bits from the bottom.
  6. Add syrup and stir until well combined.
  7. Return pork chops to pan and continue cooking until glaze is thickened and pork chops are no longer pink in the center, 7-10 minutes.
  8. Remove pan from heat.


Chocolate Peanut Butter Bars (from

Dairy, Soy, Egg, & Gluten Free

  • 1/4 cup applesauce
  • 1 cup peanut butter
  • 1 tsp. pure vanilla extract
  •  1 1/2 tps. baking soda
  • 1/8 tsp. salt (I use pink himalayan)
  • 1/4 cup plus 2 tbsp. flour (I used GF oat)
  • 2/3 cup granulated sugar (I used brown)
  • 1/4 cup allergy-friendly chocolate chunks
  • up to 2 tbsp. almond milk (only if needed – I did not use)
  1. Preheat oven to 350.  Grease a baking sheet or pie dish with coconut oil and set aside.
  2. In a mixing bowl, gently heat your nut butter if not already stir-able, then stir in the applesauce and vanilla extract.
  3. In a separate mixing bowl, combine all dry ingredients.
  4. Pour the dry ingredients into the wet and keep stirring – breaking up the nut butter.  Only add milk if you need to make your mixture softer.
  5. Mold into prepared pan.
  6. Bake for 10 minutes.
  7. Cool for 20 minutes.


GRANOLA (updated)

This recipe is gluten, dairy, soy, and egg free.

 I also no longer follow an exact recipe, as I “eye” the ingredients.

  • 1 bag of gluten free rolled-oats – 32 oz. (I likeBob’s Red Mill)
  • coconut palm sugar (eye it — use minimal – approx. 1/8 of a cup)
  • cacao powder (use sparingly unless you want your granola very chocolatey. Omit if you prefer)
  • Options: cacao nibs, ground or whole flax seed, chia seeds
  • 1/2 cup honey
  • 1/2 cup coconut oil
  • 1/2 cup dried cranberries or raisins
  • 1 tsp. cinnamon
  • 1 tsp. vanilla
  1. Combine all ingredients and spread evenly on a baking sheet.
  2. Bake at 375 for approximately 30-35 minutes.  Mix gently halfway through.
  3. Granola should have a browned color — cook longer if needed.
  4. Let cool on counter-top before storing.

I eat this every morning for breakfast with a little almond milk.  Sometimes I add some chopped nuts or fruit.  Like I said, I completely “eye” this recipe now.  If you need to, please adjust the measurements.  The honey and the coconut oil (liquid form) help bind the granola.  You should be using enough to coat everything.  I love adding all of the options in!   This recipe is power-packed with great ingredients such as cacao, flax, and chia!

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Creamy Tomato Sauce (as seen at Merrick Girls Weekday Recipes on Facebook)

  • 4 cups of cherry tomatoes, stems off  (I used tomatoes fresh from my garden)
  • 2 tbsps. olive oil
  • 1/3 cup fresh basil (I used the last of the basil from my garden)
  • 1/2 tsp. garlic powder
  • sea salt + ground black pepper to taste
  1. Preheat oven to 425 degrees.
  2. Spread tomatoes in a single layer in a pan.  Sprinkle with salt and drizzle with olive oil.
  3. Bake for 35 minutes (your tomatoes should be wrinkly).
  4. Let cool for a few minutes, then put tomatoes in a food processor.  Add basil, garlic powder, salt + pepper.  Blend until smooth and creamy.

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 I paired this delicious, light, and creamy sauce with mini-meatballs and zoodles and GF pasta.


  • 1 1/2 lbs. ground sirloin
  • sea salt + black pepper + ground basil to taste
  • 1 tsp. minced garlic
  • olive oil drizzle
  1. Combine all ingredients except olive oil.  Form into mini-balls.
  2. Place meatballs on a baking sheet and spray with a little olive oil drizzle.
  3. Cook at 425 degrees for 20 minutes, rotating twice.


Breakfast Berry Quinoa Cobbler (as seen at

  • 1 cup rolled oats (I used Gluten Free)
  • 1/2 cup cooked quinoa
  • 1/2 cup quinoa flour (or use whole wheat if not Gluten Free)
  • 1/2 cup coarsely chopped walnuts
  • 1/2 cup coconut oil
  • 1/4 cup flax seed
  • 1 tsp vanilla (heavy hand)
  • 1/2 cup sweetener of choice (dark amber maple syrup, honey, coconut palm sugar)
  • 1/4 cup unsweetened almond milk
  • 1/4 tsp. cinnamon
  • 3 cups berries (I used a mix of organic strawberries, blueberries, and raspberries)
  1. Preheat oven to 375 degrees.
  2. Combine all ingredients, except the berries, in a large mixing bowl.
  3. Pour the berries into a 9×9 baking dish, then spread the quinoa/oat mixture over the top evenly.
  4. Bake for 35-40 minutes or until lightly browned/crispy on the top.
  5. (optional) serve with a drizzle of honey.

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WOW!  This dish is AMAZING!  I love it, my husband loves it, and even the baby loves it.  Tastes like dessert for breakfast, yet it has tons of healthy, fuel-packed ingredients to keep you fuller longer.  I can imagine this would taste scrumptious with some vanilla ice cream or whipped cream for dessert, but for breakfast it is perfect as is.  You can cook ahead of time and serve as needed over the course of a couple of days.  I’ve made this twice so far – first time, I made ahead of time and served at breakfast.  Second time, I prepped and assembled ahead of time, but cooked fresh in the morning.  Two thumbs up!  Must try!


Peanut Butter Trail Mix Granola Bars (as seen at

  • 1/2 tsp. sea salt
  • 1/2 cup honey
  • 1 cup peanut butter
  • 1/3 cup raisins
  • 1/3 cup dried cranberries
  • 1/3 cup flaxseed
  • 1 1/2 cup oats (GF)
  • 6 oz. cashews
  • 2/3 cup, whole almonds
  1. Line an 8×8 -inch baking pan with parchment paper, leaving extra on the sides to pull the bars out of the pan.  For thinner granola bars, use a 13X9 -inch baking pan (that’s what I used).
  2. Roughly chop the almonds and cashews or pulse nuts gently in a food processor or blender until medium-small pieces.  Place the chopped nuts in a bowl with the old fashioned oats, ground flax, cranberries, and raisins.  Mix together.
  3. In a separate microwave safe bowl, melt the peanut butter.  Stir in the honey and sea salt.  Allow the mixture to cool slightly.  Pour the peanut butter mixture in the bowl with the dry ingredients.  Fold ingredients together with a spatula until everything is coated.
  4. Press mixture into the parchment lined pan, packing tightly.  Cover and refrigerate for at least an hour.  Pull off the paper and cut into a minimum of 12 bars.  (The original recipe calls for 2 week refrigeration or 10 days room temp storage, however, I found that the bars fell apart unless stored in freezer).

IMG_6405    IMG_6403

This is a great on-the-go bar.  I have so much trouble finding protein-packed nut bars in the market that are DF, SF, GF, tapioca free, and sesame free.  These are a perfect substitution for store-bought bars and much cheaper per bar.  Yum!

Gooey Chocolate Brownies

  • 1/3 cup unsweetened applesauce
  • 1 cup peanut butter OR allergy-friendly alternative
  • 1 tsp pure vanilla extract
  • 1/4 cup plus 2 tbsp flour (almond flour, white, spelt, sorghum, oat, and Bob’s gf all work here – I used GF Oat Flour)
  • 1/4 cup plus 2 tbsp cocoa powder
  • 2/3 cup sugar or xylitol (I used coconut palm sugar)
  • 1 1/2 tsp baking soda
  • 1/8 tsp salt
  • 1/2 cup mini dairy free chocolate chips (mini are best, but regular will also work)
  • dairy free chocolate chips for the top
  1. Preheat oven to 350 F and grease an 8×8 pan with coconut oil.  Set aside.
  2. In a large mixing bowl, stir together the first 3 ingredients until smooth.
  3. Add all remaining ingredients, and stir.
  4. Only if it’s too dry after stirring to resemble a thick brownie batter, very slowly add a little milk of choice (or water) until the desired texture is reached.
  5. Smooth evenly into the prepared pan, then press in some extra chocolate chips if desired.
  6. Bake 20 minutes, then remove from the oven. It will look a little undercooked, so do not touch the pan for at least 15 minutes. After this time, it will have firmed up and you can cut without crumbling.
  7. After a day, leftovers should be stored in the fridge for freshness.

chocolatecoveredkatie brownie

I was recently away in the Hamptons with a very wonderful friend that cared enough about my allergies and sweet tooth to do some Dairy and Gluten Free recipe research.  She forwarded me this recipe found at  I came home and immediately baked myself a double batch and stored half in the freezer for an easy, go-to snack with delicious taste!  Combine with a little almond milk ice cream for a really delicious dessert! YUM!


Strawberry Balsamic Vinaigrette

(Serves 4)

  • 1 cup strawberries
  •  1/4 cup balsamic vinegar
  • 1/4 cup extra-virgin olive oil
  • 1 clove garlic, minced
  • 1/4 tsp sea salt
  • 1/4 tsp pepper
  1. Preheat oven to 425 degrees.
  2. Remove stems from rinsed strawberries.  Line a baking sheet with foil with edges folded up to retain juice from strawberries.  Roast strawberries for 15-20 minutes until carmelized.
  3. Combine cooked strawberries (plus any juice that comes out of the strawberries) with remaining ingredients.  Puree the mixture and store in a glass jar in the refrigerator.  Serve cold.


I recently had a salad at a a fancy steakhouse that came with a strawberry vinaigrette and I couldn’t believe it could taste so creamy without dairy.  I came home and immediately started researching recipes and I came across this one. I slightly adapted it.  I love this over kale salad!  Enjoy!


Watermelon Feta-Mint Salad 


  • 1/2 of a watermelon, chopped or diced into small chunks
  • 1 container of feta cheese
  • 3-6 mint leaves, diced
  • 1 white onion, diced small (optional)
  • 1/4 cup red wine vinegar
  • 1/4 cup olive oil
  • sea salt
  • ground black pepper
  1. Combine watermelon, feta, mint and onions.
  2. Toss with red wine, olive oil, salt/pepper mixture.
  3. Serve cold.


(We vacationed with friends over Memorial Day weekend and one of the husbands made this delicious salad.  My husband loved it, so naturally, I came home, found a recipe, adapted it, and made it for him.  I’ve been making it once a week since. It will last several days in the fridge, and it’s the perfect addition to a summer BBQ menu.  DO NOT EAT THIS IF YOU HAVE A DAIRY ALLERGY!).


Almond Crusted Chicken

(recipe courtesy of

  • Boneless, skinless natural chicken cutlets (thin sliced or pounded thin)
  • Almond flour/meal
  • 2 eggs, beaten with a dash of sea salt and ground black pepper
  • 1-2 tbsps. coconut oil
  1. Dip chicken in egg wash followed by almond flour/meal.
  2. “Fry” in coconut oil on stove-top.


(This is a great alternative to “breaded chicken cutlets.”  Breaded chicken cutlets used to be my favorite, go-to comfort food.  When we went dairy free, I had to make my own breadcrumbs.  Unfortunately, now gluten free too, the gluten free “breadcrumb” substitutes either taste bizarre or contain millet and tapioca, two additional no-nos.   Almond Crusted chicken is great served with vegetables, pasta, rice, or even chopped into salad.)

 Tahini Free Hummus
(recipe taken from

  • 1 (15 oz.) can garbanzo beans (chic peas), drained, liquid reserved
  • 1 clove garlic (minced or chopped)
  • 2 tsps. ground cumin
  • 1/2 tsp. sea salt
  • 1 tbsp. olive oil
  • dash of sweet paprika
  1. Combine garbanzo beans, garlic, cumin, sea salt, and olive oil in a mixer or food processor.  Blend on low, slowly adding reserved liquid until you have the desired consistency.
  2. Sprinkle with paprika and serve!

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Peanut Butter Banana Muffins

(Gluten, Dairy, and Soy Free – DO NOT  make if you have a NUT allergy)

For the Muffin:

  • 1/2 cup soft (but not melted) coconut oil – should have the consistency of soft butter
  • 3/4 cup dark brown sugar
  • 2 large organic eggs
  • splash of coconut milk
  • 1/2 cup smooth peanut butter (if you use natural like I do, add a little extra sugar if you want muffins sweet)
  • 5 large bananas (very, very ripe!)
  • 1 heavy tsp. vanilla
  • 2 1/2 cups flour (I mixed almond and coconut flours evenly)
  • 1 1/4 tsps. baking soda
  • 1 teaspoon cinnamon

For the Streusel:

  • 1/2 cup brown sugar
  • 1 tsp. cinnamon
  • 1 cup flour (again, I mixed coconut and almond flours evenly)
  1. Pre-heat the oven to 350 degrees.  Line 15 standard muffin tins with silicone muffin liners.
  2. Make the streusel first:  In a large bowl, whisk together flours, sugars, and cinnamon.  Add the peanut butter and mix with a fork until crumbles form.  The topping should hold together and “crumble” when squeezed in your hand.  Cover with plastic wrap and refrigerate until ready to use.
  3. For the muffins:  In a medium bowl, whisk together the flour, baking soda, and cinnamon.  Set aside.
  4. In a bowl or the cup of a blender (I used my NINJA), add the coconut milk, bananas, peanut butter, and vanilla.  Process until smooth.
  5. Mix the coconut oil and sugar.  Add the eggs one at a time, beating after each addition.  Combine with the peanut butter/banana mixture and mix well.
  6. Fold the dry ingredients into the wet.  Be careful not to over-mix!
  7. Fill each muffin tin almost all the way to the top.  Crumble a generous portion of the streusel topping onto each muffin, pressing down slightly.
  8. Bake for 15-25 minutes (I did an even 20 minutes).
  9. Let cool for 5 minutes.

This recipe appeared on, non-allergy friendly.  I experimented and came up with a gluten, dairy, and soy free version.  These muffins are delicious and dense.  They are filling!  Being that I used almond and coconut flours in conjunction with the peanut butter, they have a very nutty taste, which compliments the banana nicely.  Just keep in mind, that when using alternate flours, baked goods don’t rise exactly the same as those with gluten.  ENJOY!!!



Spaghetti Hot Dogs

  • Organic nitrate free hot dogs (I like Applegate Farms or Bell & Evans – chicken, turkey, or beef) – I used 4 for 2 kids.
  • Spaghetti
  • Dash of salt
  • 1 tsp. olive oil
  1. Cut hot dogs into one-inch thick pieces.  Break spaghetti in half.
  2. Thread spaghetti onto hot dog pieces.
  3. Place in boiling salt water for 5-7 minutes or until pasta is soft.
  4. Remove from pot and toss with olive oil.
  5. Serve with a smile

I found this recipe on a Facebook group page called Merrick Girl’s Weekday Recipes.  My kids enjoyed this dinner very much!  It’s an easy dinner to let the kids help make and the outcome is delicious.  Make sure to peel the hot dog skin off for babies.


C.R.A.P. (Chicken, Rice, and Peas)

“One Pan Chicken”

  • 1 – 1 1/4 pound chicken cutlets.
  • 2 tablespoons olive oil
  • 1 1/2 cloves minced garlic
  • 1 1/2 cups regular long-grain rice (I used brown basmati)
  • 1 tsp. thyme leaves (I actually used a heavy hand of dried thyme)
  • 1 1/2 tbsp. organic low sodium chicken broth
  • sprinkle of sea salt
  • sprinkle of tumeric powder
  • 2 1/2 cups water
  • 1 cup organic frozen peas
  1. Cut chicken into chunks and cook in olive oil over medium heat.  (I sprinkled mine with a bit of tumeric powder)
  2. Cook chicken until browning and remove from pan.  Add minced garlic to pan and cook for two minutes, mixing often.
  3. Stir in rice and thyme.
  4. Add water, chicken broth, sea salt, and rice.  Heat to boiling.  Add back in chicken.  Cook for 10 minutes and add in peas.
  5. Cook a total of 30 minutes or until rice is tender.
  6. Serve.

I adapted this recipe from a Facebook post on a group page called Merrick Girl’s Weekday Recipes.  I will include the original recipe as well.  This was delicious and easy and the baby got in on it and clapped with joy in between each bite.  Enjoy!!!



Chicken Soup

(dairy, soy, nut, egg, gluten free)

  • 4 cups low sodium organic chicken broth
  • 4 cups water
  • 3 peeled and diced organic carrots
  • 4 peeled and diced organic celery
  • 1 diced organic zucchini
  • 3 boneless, skinless chicken breasts

I eyeball the spices, but would suggest you use a minimum of 1 tsp.  I definitely use more. 

  • sea salt
  • ground black pepper
  • dried thyme
  • dried oregano
  • dried parsley (heavy hand)
  1. In a large pot over high heat, boil all ingredients except the chicken.
  2. When the soup mixture is boiling, add in the chicken breasts.  Cover pot and boil on high for 20 minutes.
  3. Remove chicken from the soup and set aside until cooled.  Continue simmering the soup.
  4. When chicken is cooled, shred or dice chicken and add it back into the soup.

If you’d like to add noodles or rice, you can boil in the soup while the chicken cools or you can cook separately and add in separately.  Sometimes, if I have extra cooked gluten free noodles, I’ll add them into my bowl of boiling soup for a more filling meal.  This recipe is SO easy, very quick, makes the house smell great, and it tastes delicious.  Enjoy!

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(dairy, soy, nut free)

  • 5 organic eggs
  • 5 slices bacon (I used regular, but you can certainly use turkey, etc.)
  • fresh chopped organic spinach
  • fresh organic chopped grape tomatoes
  • olive oil
  • pinch of sea salt
  • ground black pepper
  1. Season cast-iron skillet with olive oil.
  2. Slowly cook spinach, tomatoes, and bacon on stove-top in your skillet.
  3. Pour whipped egg, salt, and pepper mixture on top of items in skillet.  Slowly mix to combine.
  4. Cook on stove for 1-2 minutes.
  5. Transfer cast-iron skillet to preheated oven (350 degrees) for 12-15 minutes.
  6. Cut and serve with sliced avocado

(Feel free to substitute any vegetables!  Next time, maybe I will try kale and zucchini).


Chicken & Chorizo Paella

(original recipe courtesy of, but I made adjustments)

  • 4 cups chicken stock (I used low-sodium)
  • 1/2 tsp. ground saffron
  • sea salt and freshly ground pepper
  • 2 large boneless, skinless chicken breasts
  • 1 tsp. sweet paprika
  • 2 tsps. extra virgin olive oil
  • 12 ounces dried chorizo, sliced 1/8 inch think on the bias
  • 4 garlic cloves, minced
  • chopped cherry tomatoes (use your own discretion)
  • 2 1/2 cups Arborio rice
  • 1 cup peas
  1. Preheat oven to 400 degrees.  Warm stock, saffron, and 1/2 tsp. salt in a saucepan over medium heat.  Season chicken with 2 tsps. salt, 1/2 tsp. pepper, and paprika.  Heat oil in skillet or paella pan over high heat.  Brown chicken for 6 to 8 minutes or until no longer pink.  Transfer to a plate.
  2. Slice or chop chicken.
  3. Pour out all but 1 tsp. oil.  Cook chorizo over medium-high heat until lightly browned, about 2 minutes.  Add garlic and cook about 5 minutes.  Add tomatoes.  Cook, stirring, until thick, about 5 minutes.  Stir in rice, then add broth mixture.  Bring to a boil.  Cook for 2 minutes, stirring often.  Add peas, then chicken.  Transfer to an oven safe pan (I used my Le Creuset).  Bake for 20 minutes.  Let stand for 10 minutes.
  4. Serve and Enjoy!

(During our recent trip to Disney World, I had the pleasure of trying out a similar dish in a Spanish inspired restaurant.  I was so enamored with the flavors and the fact that it was gluten, dairy, and soy free, that I decided to replicate it at home.  I look forward to making this delicious dish again.  Next time, I would probably add more peas and tomatoes and maybe even through in another vegetable.)


Dairy-Free Hot Chocolate

(recipe courtesy of Arielle Haspel at — I’ve been testing out and saving lots of her healthy recipes.  Yum!)

  • 1 cup coconut milk (or almond milk)
  • 1 tbsp. cacao powder
  • 1 tbsp. coconut palm sugar
  • 1 tsp. almond flour
  1. Combine ingredients in a small pot over medium heat.
  2. Bring to a light boil.
  3. Pour and serve.

(This is a delicious, healthy, and allergy friendly alternative to regular hot chocolate.  This recipe kills any pre-mixed packet option.  There are so many great health benefits to cacao powder.  I’ve been ditching the coconut milk in my morning granola, cutting my granola portion down, and making myself this warm, mid-morning healthy treat).

Recipe courtesy of

Recipe courtesy of

Homemade Teething Biscuits

(This dish is Dairy, Soy, Nut, and Egg Free)

  • 1 cup infant oatmeal or rice cereal
  • 1 cup whole wheat flour
  • 2 tbsp. coconut oil
  • 1 mashed banana
  • 2 tsp. cinnamon
  • 4-8 tbsp. water
  1. Mix all the ingredients and form dough (using hands).
  2. Roll out and cut with cookie cutters.
  3. Bake for 15 minutes at 425 degrees.
  4. Store in an air-tight container in the refrigerator (I usually keep mine for up to one week).


Brown Rice Fried Rice

(This dish is Dairy, Soy, Egg, Nut, Gluten Free)

  • 1 cup brown rice (I used an organic, jasmine brown rice)
  • diced carrots, zucchini, spinach (I can’t give an exact measurement – I used 3 slim carrots, 1 large zucchini, and 2 handfuls of spinach)
  • 1 tsp. olive oil
  • 1 tbsp. coconut oil
  • Coconut Aminos “fake soy sauce”
  1. Cook rice according to package.
  2. While the rice is cooking, dice vegetables and saute.
  3. When the rice is finished, “fry” with coconut oil for several minutes.  Stir in vegetables and top with “soy sauce” (as much or as little as you desire for taste).

 I had leftover chop-meat in the fridge, approximately 3/4 cup.  I spiced the meat with a pinch of sea salt, ground pepper, and ground ginger.  I mixed in a dash of coconut aminos and then sauteed the meat.  I added the meat to the rice dish.  You could do the same with chicken.  This dish was flavorful and enjoyable!





Morning Glory Muffins 

  • 1/2 cup raisins/dried cranberry mix
  • 1 cup Gluten-Free All Purpose Flour
  • 1/2 cup brown sugar (I cut it down to 1/4 cup)
  • 1 tsp. cinnamon
  • 1 tsp. baking soda
  • 1/4 tsp. salt
  • 1 cup peeled, grated carrots
  • 1 large apple (slivered or grated)
  • 1/2 cup grated coconut
  • 2 tbsps. flax seed mixed with 6 tbsps. water
  • 1/3 cup coconut oil
  • 1 tsp. vanilla extract
  • 2 tbsps. water

(Optional add-ins:  1/2 cup walnuts, 1/4 tsp. ginger, 1/2 tsp. xantham gum, 2 eggs instead of flax)

  1. Preheat oven to 375 degrees.  Lightly grease muffin tins or use silicone baking cups.
  2. In a small bowl, cover the raisins with hot water and set aside.
  3. In a large bowl, whisk together the flour, sugar, cinnamon, baking soda, salt.
  4. Stir in the carrots, apple, coconut.
  5. In a separate bowl, beat the flax seed with 6 tbsps. water.  Add additional water, vanilla, and oil.  Add to the flour mixture and stir until evenly moistened.  Drain the raisins and stir them in.
  6. Scoop the batter into prepared wells.  They will be nearly full; that’s okay.
  7. Bake for 25 to 28 minutes.  Remove from the oven and cool.
  8. Wrap any leftovers airtight and store at room temperature for several days; freeze for longer storage.

Yields 10 big muffins or 12 smaller muffins.

These muffins are GLUTEN, DAIRY, NUT, EGG, SOY Free.  They are delicious.  My best friend shared the recipe after recently putting her girls on a gluten free diet.  Well worth the time.  Enjoy!


Greek Herbed Chicken

  • Boneless, skinless chicken breasts (I used 5)
  • juice from 1 whole lemon
  • 1/4 cup olive oil
  • 1 tbsp. dried rosemary
  • 1 tbsp. dried oregano
  • 1 tbsp. dried thyme
  • sea salt to taste
  1. Coat chicken in lemon juice first followed by spice mixture and olive oil
  2. Chill for minimum of 1 hour.
  3. Cook on a grill pan or in a sautee pan (this time I used a sautee/frying pan)

Serve with rice pilaf, quinoa, or with roasted sweet potatoes.  I added this to a kale salad with beets, sauteed beet leaves, carrots, cucumbers, roasted sweets and zucchini.  ENJOY!  (This recipe is GLUTEN, DAIRY, SOY, EGG, and NUT Free)

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BBQ Pulled Chicken

  • 3-5 boneless, skinless chicken breasts
  • 1/2 bottle bbq sauce (a little less for 3 breasts)
  • 1/2 cup pineapple juice
  • 1/4 cup brown sugar
  1. Rub brown sugar on top of chicken breasts.
  2. Cover chicken breasts with bbq sauce and pineapple juice.
  3. Cook in a slow cooker on LOW for 4-5 hours.
  4. Shred with two forks in slow cooker and let chicken absorb sauce.


I’m mildly addicted to this chicken now.  I made it twice in the past two weeks because it is delicious and so easy to make.  I’ve served it in salad, as well as in a tortilla with lettuce and avocado.  Feel free to add some garlic powder for more flavor.

Banana Bread (Allergy Free)

  • 1 1/2 cups whole wheat flour
  • 1 1/2 tsp. baking soda
  • 1 tsp. cinnamon
  • 1/8 tsp. sea salt
  • 3 tbsps. organic apple sauce
  • 3 medium over ripe bananas (mashed)
  • 1/2 cup organic brown sugar
  • 1/4 cup coconut palm sugar
  • 1/4 coconut oil
  • 2 tsps. vanilla extract
  1. Grease a loaf pan.
  2. Combine bananas, oil, vanilla, and apple sauce.  Mix well.
  3. Combine dry ingredients.
  4. Mix dry and went ingredients.
  5. Bake 40-5o minutes at 350 degrees.
  6. Cool on wire rack.
  7. Slice and serve.

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I love making banana bread for my husband, but have yet to try an allergy-friendly version that I can enjoy too.  I adapted a recipe that I found online by using whole wheat flour, coconut palm sugar, coconut oil, and vanilla.  It smells and tastes delicious!  I could even see making this recipe in muffin tins to make little banana muffins.  Add allergy friendly chocolate chips for a more decadent treat.

Avocado Spread

  • 1 avocado, peeled and pitted
  • 1/2 juice of a lemon
  • sprinkling of sea salt
  • 4-6 fresh basil leaves
  1. Combine all ingredients in a mixer (ninja, blender, magic bullet, etc.)
  2. Store in fridge for up to 3 days in a tightly sealed container.

I adapted the avocado pesto recipe by cutting out the olive oil to make a less fattening, thicker spread.  This works great on a sandwich as a replacement for sliced avocado (or mayo or pesto, etc.), in a salad, or as a dip with vegetables.  I enjoyed it with balsamic grilled chicken and bacon in a chopped kale salad and in a salad with pulled chicken.  ENJOY!

Matzah Brittle

  • 6 boards (squares) of matzah
  • 1 cup dairy/soy free buttery sticks (I used Earth Balance)
  • 1 bag allergy free chocolate chips
  • 1 cup brown sugar
  • 1 tbsp vanilla
  1. Preheat oven to 375 degrees.
  2. Line a baking sheet with tinfoil, covering all edges.  Place matzah boards onto baking sheet.
  3. Bring buttery sticks and brown sugar to a boil in pot on stove-top.  Stir continuously.
  4. Let boil for 3 minutes while continuously stirring.
  5. Add vanilla to liquid mixture.
  6. Pour liquid onto matzah boards and spread evenly (or as evenly as you can) over the matzah.
  7. Add chocolate chips to matzah.  Let stand for 5 minutes.
  8. Spread melting chips over matzah.
  9. Cool in freezer and the break into pieces.


Since my favorite, Passover macaroons, are a no-go for me this year (now that I am no longer eating eggs), I decided to update my matzah brittle recipe to be allergy friendly.  By using the allergy-free non-dairy chocolate and non-dairy/non-soy buttery sticks, I will be able to enjoy this delicious treat while everyone indulges in dessert.  Try to eat just one piece – it’s nearly impossible.  Enjoy!

Meat Sauce

  • 1lb. ground sirloin (or ground turkey or ground chicken)
  • spice mixture (combination of garlic powder, sea salt, sweet paprika, black pepper, & lots of dried basil)
  • homemade breadcrumbs (or store bought if you are allowed dairy/soy), 1 handful
  • 1 jar of tomato sauce (I prefer Prego Healthy Heart – Traditional or Mushroom)
  1. Combine ground sirloin with handful of breadcrumbs and spice mixture to taste.
  2. Brown meat on stove-top in a pan with olive oil or olive oil spray.
  3. Combine meat with sauce and simmer on stove-top until ready to serve.

I like to serve this with rigatoni and a vegetable (usually spinach or zucchini).  This is a quick and easy dinner to throw together when time is limited.  When my body is craving iron, this is a go to meat dish.  Enjoy! 

Meat sauce with rigatoni and spinach

Meat sauce with rigatoni and spinach


Guilt-Free (& allergy free) Cookies

  • 3 ripe bananas, mashed (I actually pureed mine so that they were more liquidy)
  • 1/3 cup organic apple sauce
  • 2 cups oats
  • 1/4 cup coconut milk (or almond milk or regular milk… whatever works for you!)
  • handful of raisins
  • handful of allergy-free chocolate chunks
  • 1 tsp. vanilla
  • 1 tsp. cinnamon
  1. Mix together bananas, apple sauce, “milk,” vanilla, & cinnamon.
  2. Combine with oats, raisins, and chocolate chunks.
  3. Form into balls and plop onto a parchment paper lined baking sheet.
  4. Bake at 350 degrees for 15-20 minutes.  Cool on a wire rack.

I adapted this recipe from, viewed through a shared Facebook post.  I tried a small bite and it tasted like an oaty-banana bread cookie.  Not the most amazing cookie ever (and I am a cookie girl!), but certainly a healthy and decent substitute when craving something sweet.  I froze half the batch and I am curious to see if they will defrost okay.  I served one to my toddler and he seemed intrigued, ate a few bites, and  then moved onto something else.  It was a quick enough recipe to give it a shot.  Enjoy!

banana cookies 1 banana cookies 2

Slow-Cooked Korean Beef

  • 1 lb. beef chuck (for stewing)
  • soy free soy sauce substitute (to cover meat)
  • rice wine vinegar
  • 1 tbsp. sesame oil
  • 3 tbsp. organic brown sugar
  • 4 garlic cloves, sliced
  • 1 1/2 inch piece fresh ginger, sliced
  • sprinkling of grated ginger powder
  • spritz of fresh lime
  1. Wash the beef and place in the slow cooker.
  2. Sprinkle grated ginger onto beef.
  3. Cover beef with a mixture of soy-free soy sauce substitute and rice wine vinegar. (I did not use an exact amount of the liquids.  I used more of the soy-free soy sauce substitute and combined to cover the meat.)
  4. Add sesame oil, brown sugar, garlic, and fresh ginger.
  5. Spritz with fresh lime.
  6. Slow-cook on LOW for 4-6 hours.  (I cooked mine for just under 5 hours and it was still moist).
Slow-Cooker Korean Beef

Slow-Cooker Korean Beef

This is my second attempt at making this recipe.  The original recipe called for not nearly enough liquid to cook the meat for extended time as advised.  The meat wound up drying out and burning in the slow cooker.  This time, I played with the proportions until my meat was covered in liquid.  I would not advise cooking this all day while you are away at work. I periodically checked the meat to make sure it wasn’t burning.  The spritz of lime gave it a surprisingly nice additional flavor.  I paired this with fresh steamed snow peas, water-chestnuts, and carrots, and I made a jasmine rice.  E suggested next time, I could make it for him with mashed potatoes.  It has a nice flavor, but it is not overwhelmingly Asian tasting, despite being all Asian seasoning.  I will definitely be making this again.  Enjoy!

Cimberly’s Slow-Cooked Chicken in Red Sauce

  • Chicken breasts or tenderloins, cleaned and cut into chunks
  • Handful of flour
  • Dried spices: Garlic powder, sea salt, pepper, sweet paprika, basil
  • Jar of favorite dairy/soy free tomato sauce (we are big fans of Prego sauces)
  1. Clean and cut chicken into chunks.  Place into slow-cooker.
  2. Add a small handful of flour and toss the chicken around with the flour.
  3. Top the floured chicken with a mixture of dried spices.
  4. Top the spiced chicken with a jar of tomato sauce.
  5. Set slow cooker on LOW and cook for 4-5 hours.

(I was awake in the middle of the night thanks to baby M’s erratic sleep schedule and I was reading through recipes and nothing sparked my interest for dinner.  I had tenderloins defrosting and not a lot of time to cook. I wanted an easy slow-cooker recipe.  E suggested I just dump a jar of tomato sauce into the slow cooker with the chicken.  Sounded easy enough, but obviously, I needed to jazz the meal up a bit.  If you have extra time, you can make your own sauce – that’s my next adventure and I will have to defer to my Italian sister-in-law for her expertise in that area!  This dish smells delicious and tastes equally as good.  Serve with your favorite veggies and favorite pasta noodle or if you really have no time, just eat plain!) chicken in red sauce Meatloaf

  • 1lb. organic ground beef sirloin
  • garlic powder, sea salt, pepper, sweet paprika (to taste)
  • soy-free soy sauce substitute
  • 1/4 – 1/2 cup homemade breadcrumbs (mine are homemade since most breadcrumbs on the market contain dairy)
  • 1/2 cup coconut milk
  • 4 pieces of celery chopped
  • carrots, chopped
  • 1 tbsp. olive oil
  1. Soak the breadcrumbs in coconut milk.
  2. Sautee carrots and celery in olive oil until soft.
  3. Combine breadcrumb mixture with spices and soy-free soy sauce substitute.  Add sautéed vegetables (you can add onions too if you’d like!)
  4. Cook on 375 degrees for 1 hour.

(Growing up, I never liked meatloaf, but when I had my own kids, I was looking at a way to sneak vegetables into their meals.  Cue Jessica Seinfeld’s meatloaf recipe in Deceptively Delicious.  I enjoyed making it for my family as a hearty meal on a cold night.  However, the recipe involves dairy – bummer.  So I came up with my own alternative and it came out pretty darn good.  E enjoyed it a lot!  I served him his with burnt brussel sprouts and mine with burnt zucchini and I made us roasted potatoes to share.  A nice hearty meal, without all the bad ingredients).



Pasta Primavera with Grilled Chicken

For the Pasta:

  • Any noodle of choice
  • Vegetable assortment – I chose zucchini, carrots, kale, and baby bella mushrooms
  • 2 cloves garlic, chopped
  • Extra Virgin Olive Oil
  1. Boil pasta water.  Cook pasta according to package.
  2. Sautee garlic in pan with EVOO.
  3. Chop veggies into small pieces and add to EVOO.  Sautee until soft.  Remove from pan
  4. Add  EVOO to pan and sautee pasta for a few minutes (until fully coated in EVOO).  Mix in veggies.

For the Chicken:

  • 2 boneless, skinless chicken breasts, trimmed and pounded flat & thin.
  • coconut oil spray
  • sprinkling of sea salt, pepper, and garlic powder
  1. Coat a grill pan with coconut oil cooking spray.  Warm pan.
  2. Add chicken to pan to grill.  Sprinkle spices onto chicken.
  3. Cook and then slice into strips.
  4. Add chicken to pasta.

This was a quick and easy dinner.  I made extra chicken to add to salads, wraps, etc.  Yummy!

veggie pasta

Kale Salad

  1. Finely cut kale into strips.
  2. Add dried cranberries, hearts of palms, and grilled chicken.
  3. Toss with EVOO and balsamic vinegar.

Another quick and easy meal. I paired a small version of this with a baked sweet potato for a healthy dinner.  I was inspired to make this on my own after trying a delicious version mixed with quinoa at THE SMITH in NYC.

kale salad with chicken


Our Favorite Pasta

  • 2 boneless, skinless chicken breasts, cut into small chunks
  • bread crumbs
  • kale, washed & cut into small strips/pieces
  • baby bella mushrooms, washed, sliced, and diced
  • marsala wine (to taste)
  • olive oil (to taste)
  • pasta (preferably a fun shape!)
  • 2 egg whites
  1. Preheat oven to 375 degrees and coat a baking sheet with cooking spray.
  2. Coat chicken in egg whites and dip in breadcrumbs.  Place coated chicken on baking pan and cook completely in oven.  Boil water for pasta. (For those with egg allergies, cut out the egg and simply spray the chicken with cooking spray and toss into breadcrumbs).
  3. While the chicken is cooking, sautee the kale and mushrooms in a little olive oil.  Cook until the kale is wilted and the mushrooms are soft.  Add the breaded chicken and excess breadcrumbs to the vegetables.  Add a little marsala wine and mix.
  4. When the pasta is ready, add the pasta to the chicken/veggie mixture and toss.  Coat with olive oil and toss again.


(Since going dairy/soy free I’ve stayed away from breadcrumb dishes because most breadcrumbs on the shelves contain dairy.  I missed this pasta way too much, so I decided to make my own breadcrumbs using dairy/soy free whole wheat bread.  I lightly toasted the bread, ground it in my chopper, and added basil.  It did the trick and even my husband was pleased. Enjoy!!!)

Hawaiian Slow-Cooker Chicken

Cooking time: 4 hours     Servings: 8

  • 4 boneless skinless chicken breasts
  • 1/2 cup pineapple juice
  • 2 tbsps. “fake” soy sauce
  • 1 cup BBQ sauce (plus extra to serve if needed)
  1. Mix together pineapple juice and soy sauce and pour over chicken in the slow cooker.  Add BBQ sauce on top.
  2. Cook for 5 hours on LOW.  Remove and shred using 2 forks
  3. Place back into slow cooker and leave uncovered for a few minutes.  Mix chicken into sauce.



Serve over salad, with rolls for sandwiches, or with Coconut-Pineapple Fried Rice. Enjoy!

Coconut-Pineapple Fried Rice

  • 1 cup Jasmine rice
  • 2 cups water
  • 1/2 cup peas (organic – frozen or fresh)
  • chopped carrots (organic)
  • chopped pineapple (small chunks)
  • 1 1/2 tbsp. coconut oil
  1. Boil jasmine rice with water.  Simmer on LOW for 12 minutes or until water evaporates and rice is fluffy.
  2. Sautee carrots and peas in coconut oil spray.  Remove from pan.
  3. “Fry” jasmine rice in coconut oil to desired consistency.  Add in vegetables and fruit and mix.




Serve with Hawaiian Slow Cooker Chicken.  Enjoy!

Chocolate Banana Smoothie

(I’ve seen versions of this recipe on multiple health/wellness websites, the latest being on the blog “Pure Green Wellness.”  I modified the recipe by adjusting the portions of each ingredient and by adding a sprinkling of nutmeg to give the smoothie an extra punch of flavor.)

  • 1/2 banana
  • 1 cup light vanilla almond milk
  • handful of chia seeds
  • sprinklings of cinnamon and nutmeg
  • 1 tbsp. cocoa powder (vegan)
  • ice
  • favorite nut butter (optional for a protein additive)


Blend and serve!

Granola Cereal

(MFM’s modified/healthier version of granola bars)

Preheat oven to 350 degrees

  • 2 cups old-fashioned oats
  • 1/2 cup brown sugar
  • 1/2 cup wheat germ
  • 1 cup whole wheat flour
  • 1 1/2 tsp cinnamon
  • sprinkle of sea salt
  • 1 tsp chia seeds
  • small handful of raisins
  • small handful of dried cranberries
  • small handful of cacao nibs
  • small handful of chopped almonds
  • 2 egg whites
  • 1/2 cup coconut oil
  • a little less than 1/2 cup honey
  • 2 large tsps. vanilla extract
  1. In a large bowl mix oats, sugar, wheat germ, chia seeds, cinnamon, flour, raisins, cacao nibs, dried cranberries, almonds, and salt.
  2. Make a well in the center and pour in egg, honey, coconut oil (heated and pre-melted), and vanilla.  Mix well using hands and pat evenly into the baking sheet (pre-lined with parchment paper).
  3. Bake for 30 to 35 minutes or until bars begin to turn golden.  Cool for 5 minutes and crumble.  Store in the fridge or freezer in air-tight containers.


Serve with almond milk or eat as a snack on-the-go.  Delicious and healthy!

Avocado Pasta topped with Chicken & Zucchini

(I found the recipe for the avocado pasta at ( and I made my own recipe for the chicken)

Avocado “Sauce”:

  • 1 medium Avocado (pitted)
  • Juice from 1/2 a lemon
  • 2 garlic cloves
  • 1/2 tsp. salt
  • 4 large fresh basil leaves
  • 2 tbsps. extra virgin olive oil
  1. In a food processor, combine the avocado, lemon juice, and garlic.  Blend until smooth.  Add in the salt, basil leaves, and olive oil.  Mix into pasta of your choice.

(I would definitely add more basil next time around, but this was a nice alternative to traditional pesto or a creamy pasta sauce.  Fresh and light!)

Chicken & Zucchini:

  • 2 boneless skinless chicken breasts
  • 1-2 zucchini
  • sea salt, granulated garlic, pepper, dried basil (sprinkling of each)
  • 1/2 tbsp. coconut oil
  1. Clean and cut chicken into small cube-like pieces.
  2. Wash and cut zucchini into thin circular slices.
  3. Heat coconut oil in a skillet.  Add chicken.  Top with spices.  Mix and cook.
  4. When the chicken is cooked, toss in zucchini and cook (you can add a little extra coconut oil if needed).  Chicken and zucchini should brown in skillet together.
  5. Top “Avocado Pasta” with chicken and zucchini.

(I thoroughly enjoyed this dinner!  Yummy!)


“French Toast” (from

Serves: 2-3

  • 4 brown rice cakes
  • 2 eggs
  • 1/2 cup almond milk (unsweetened)
  • sprinkle of sea salt
  • sprinkle of cinnamon
  • 1 tbsp. coconut oil
  • 1-2 tbsp. cacao nibs (optional: for a chocolatey taste!)
  • maple syrup (optional)
  1. Whisk eggs and almond milk.
  2. Soak rice cakes for 3 minutes. Melt coconut oil onto pan.
  3. Place rice cakes onto coconut-oiled pan and cook until brown on both sides.
  4. Sprinkle with salt, cinnamon, and cacao nibs.
  5. Serve with maple syrup, if desired.

Milk Free Mama variations:

I used what I had on hand in the house to make this recipe work.  I substituted the brown rice cakes for 3-organic apple-flavored rice cakes.  I used 2 egg whites and 1/4 cup of vanilla-almond milk, and a very small sprinkle of cacao nibs. 

While this recipe does not take the place of real Challah French toast, it does serve as a yummy and healthy dairy-free/soy-free breakfast.  It hits the spot and definitely increases morning breakfast variety.  The coconut oil gives the “toast” a delicious flavor.  Looking forward to trying more healthy, body-friendly recipes from this site.

Enjoy! We did!


Crockpot Cashew Chicken (from – I wish I could remember!!)

Cook time: 4 hours     Serves: 4

  • 4 boneless, skinless chicken breasts, cut small
  • 1/2 cup all purpose flour
  • 1/2 tsp black pepper
  • 1 tbsp. vegetable oil
  • 1/4 cup “fake” soy sauce
  • 2 tbsp. rice vinegar
  • 2 tbsp. BBQ sauce
  • 1 tbsp. brown sugar
  • 3 garlic cloves, minced
  • 1 tsp. grated fresh ginger
  • 1 tsp. red pepper flakes
  • 1/2 cup cashews
  1. Combine flour and pepper in a ziplock bag.  Add chicken.  Shake to coat.
  2. Heat oil in a skillet over medium-high heat.  Brown chicken for about 2 minutes on each side.  Place chicken in slow-cooker.
  3. In a small bowl, combine the rest of the ingredients and pour over chicken.
  4. Cook on LOW for 3 to 4 hours.  Add cashews at the end and stir.

(I used 2 chicken breasts since that’s what I had, but I accidentally did not cut the rest of the ingredients in half.  I also substituted ground ginger for fresh because really, what Mama of 3 has time to grate fresh ginger?!  I also omitted the red pepper flakes because I had none left in my spice rack!)

Serve with rice and veggies. Enjoy!



  Dairy-Free/Soy-Free Granola Bars  (base recipe from

  • 2 cups rolled oats (I used old-fashioned oats)
  • 3/4 cup packed brown sugar
  • 1/2 cup wheat germ
  • 3/4 tsp. ground cinnamon
  • 1 cup flour
  • 3/4 cup raisins (optional)
  • 3/4 tsp. salt
  • 1/2 cup honey
  • 1 egg, beaten
  • 1/2 cup vegetable oil
  • 2 tsps. vanilla extract

Additional options:

  • for the nut lovers: add any nut of your choice; substitute crunchy peanut butter instead of oil, combined with 1/4 cup mashed bananas.
  • substitute whole wheat flour for regular flour
  • add applesauce for a chewier consistency
  • add a handful of cacao nibs for a sweet, chocolate kick!
  • add mixed dried fruits of your choice.

How to:

  1. Preheat oven to 350 degrees and grease a 9×13 baking pan. (I actually used parchment paper to avoid greasing).
  2. In a large bowl, mix oats, sugar, wheat germ, flour, raisins, and salt.  Make a well in the center and pour in egg, honey, oil, and vanilla.  Mix well using your hands and pat evenly into the pan.
  3. Bake for 30 to 35 minutes until bars begin to turn golden.  Cool for 5 minutes and slice immediately.  These bars will have the consistency of a hard granola bar, much like Nature’s Valley.

The original recipe says it serves 24, but I don’t see how that is possible unless you are eating a teeny-tiny bite.  Slice as desired and enjoy!


    Slow Cooker Moroccan Chicken Stew (from) Serves 4-6

  • 2 tbsp. olive oil
  • 1 onion, chopped (I omitted onions!)
  • 3 tsp. cumin
  • 2 tsp. paprika
  • 2 tsp. tumeric
  • 1 1/2 tsp. ginger
  • 1/2 tsp. cinnamon
  • 1/2 tsp. black peper
  • 1/2 tsp. kosher salt
  • 5 boneless, skinless chicken breasts, diced
  • 1 sweet potato, peeled and cubed
  • 2 carrots, peeled and sliced
  • 5 garlic cloves, crushed (I used minced)
  • 1 1/4 cup crushed tomatoes
  • 1 cup water

(I used all natural chicken and organic veggies)

  1. In a large pan, preheat olive oil over medium-high heat.
  2. Coat chicken in 1tbps. of spice mixture.  Add to pan and brown 4-5 minutes.
  3. Add garlic, sweet potato, carrots, and spices.  Cook for 2 minutes.
  4. Dump chicken and veggies into slow cooker.
  5. Add crushed tomato and water to pan.  Stir to loosen brown bits.
  6. Dump liquid into slow cooker.
  7. Cook on LOW heat for 4-6 hours.

I cooked it for 6 full hours and served it with basmati rice.  Delicious!  Enjoy!

moroccan chicken stew 1

Dairy-Free Pesto

  • 2 cups basil
  • 1/2 cup walnuts
  • A pinch of garlic (optional)
  • 1/4-1/2 cup olive oil
  • salt and pepper to taste

Grind and mix ingredients together in a mini-chopper or food processor.

Use as a marinade for chicken or serve over pasta.  I make a few batches at a time and freeze for future dinners. Delicious!


Kale Chips

  • Flat kale
  • salt to taste
  • pepper to taste
  • sprinkle of olive oil
  1. Preheat oven to 400 degrees.  Coat a baking sheet with olive oil (or coconut oil) spray.
  2. Cut kale in slices or small pieces.  Place on pan and sprinkle with salt, pepper, and olive oil.
  3. Bake until kale becomes crispy, but not burnt.

Serve as an appetizer or as a veggie with your favorite dinner.  Enjoy!


Vegetable Quinoa

  • pre-washed organic quinoa
  • bunch of organic spinach (frozen is ok too!)
  • low sodium organic chicken broth
  • dried cranberries
  1. prepare quinoa according to package (mine requires 2 cups water to 1 cup quinoa)
  2. substitute 1/2 water for 1/2 chicken broth (as an alternative you can also do full water and add a little white cooking wine for flavor)
  3. cook spinach in the same water mixture as the quinoa.  Stir.
  4. at the end, add cranberries and mix.



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