Archive for the ‘Recipes’ Category

Allergen-free Snack Ideas

Tuesday, August 2nd, 2016

allergenMy husband has celiac disease so our household is gluten free.  My second daughter has a milk and soy protein intolerance (MSPI) so now I am eating gluten, dairy, and soy free.  If you’re anything like me, you’re constantly starving and snacking while breast feeding.  The following are a list of my go-to snacks that take little to no prep work and can be eaten with one hand as a bonus!

-        Unsalted, natural almonds and walnuts: Many salted varieties contain soybean oil, which my daughter is sensitive to.

-        Natural peanut butter or almond butter with apple slices or celery:  Many regular peanut butters contain soybean oil

-        Lara bars

-        Vega protein shakes made with coconut milk or almond milk

-        Bone broth with canned coconut milk:  Every commercial variety of broth I found contained some kind of soy.   After having a roasted chicken or gluten, dairy, and soy free rotisserie chicken for dinner, throw the bones in the crock pot with water and a splash of apple cider vinegar for 24 hours to make bone broth.

-        Avocado with olive oil, lemon juice, salt and pepper

-        Tortilla chips with mashed avocado

-        Trail mix made with unsalted nuts, dried fruit, and Enjoy Life chocolate chips

My favorite middle-of-the-night, post-feeding snack is baked oatmeal.  Once a week, I would bake a pan during the first few months of my younger daughter’s life.  I adapted the recipe from one I received from my mother-in-law so that it would be gluten, dairy, and soy free.  I usually ate a square right out of the pan, but you can add almond or coconut milk and warm up a square for a couple of minutes in the microwave.

Baked Oatmeal

Ingredients:
1/3 c coconut oil
2 room-temperature eggs
2/3 c brown sugar
1 ½ tsp baking powder
1 ½ tsp vanilla
¾ tsp cinnamon
¼ tsp salt
Sprinkle of nutmeg
1 c plus 2 tbsp coconut milk (or dairy/soy free milk of your choice)
3 c quick (not instant) oatmeal

Directions:

  1. Grease 1 ½ quart casserole dish and heat oven to 350°F
  2. In mixing bowl, beat eggs slightly.  Add brown sugar, baking powder, vanilla, cinnamon, nutmeg, and salt. Mix well.
  3. Slightly warm coconut milk in small pan on stove.  Add in coconut oil.  Stir just until the coconut oil is melted.  Remove from the heat and add small amount of egg mixture to the pan, stirring very quickly.  Pour coconut milk mixture into the remaining egg mixture in the mixing bowl, again stirring very quickly so that the eggs don’t curdle.
  4. Stir in oats.  Pour into casserole dish and bake for 25-30 min at 350°F

Notes: Raisins, dried fruit, or nuts can be added to oatmeal before baking.  Oatmeal can be prepared and refrigerated overnight, then baked.  I’ve also used old fashion oats and got good results.

Becky Nagel is a stay at home mom from Denver, CO to two girls, 3 years and 11 months old, who enjoys cooking, running, and hiking.

Quick and Easy Breakfasts

Wednesday, June 8th, 2016

Screen Shot 2016-05-23 at 9.38.28 AMI don’t know about you but we spend many mornings running around and well- running late. My alarm is always set for an hour before my daughter wakes up for preschool, but that hour goes by really quickly. Having really quick breakfast options that are also healthy are key for our family. Here are some of my favorite easy-to-put-together breakfasts.

Breakfast Quesadillas.  This is nothing more than scrambled eggs and cheese between two organic corn tortillas. If you have some pre-made guacamole on hand even better! The mix of healthy carbs, protein and fats will give them plenty of energy and keep them full.

Overnight Oatmeal. There are lots of varieties to play with here and you can either make individual servings (I use about ½ cup dry rolled oats per person) or enough for the whole family. Just put it a glass container or mason jar and cover with organic milk, nut milk or plain yogurt. You just need enough to just cover the oats, add some vanilla extract and raw honey and leave it in the fridge overnight. You can serve it cold or if you used milk instead of yogurt you can quickly heat it before serving. Try topping it with some berries, bananas, chopped nuts, peanut butter, raisins or whatever else your family loves.

Apple Sandwiches. This is one of my favorites. Pick a large apple and cut into slices that can be stuck back to each other to make little sandwiches. Spread each slice with your favorite nut butter and maybe some coconut flakes or granola, and then sandwich them together and you’re done!

Egg in a hole. Choose high quality, healthy bread such as sourdough or Ezekiel bread and grab a fun cookie cutter to make a hole in the middle of it. Heat a little butter in a pan, put the bread on the pan and then add either a whole egg or a scrambled egg into the middle of the bread and let the egg cook through.

Fruit Kabobs with Greek yogurt dip. These are great to make in large batches to have throughout the week for breakfasts or snacks. All you need is a kabob stick and your favorite fruits and a little bowl of Greek yogurt for dipping in. You can keep the yogurt plain or add some honey, strawberry jam or a touch of maple syrup.

Jacqueline Banks is a certified Holistic Health Counselor and online fitness coach. She works with women in all stages of motherhood, from mothers struggling with conception to those trying to get their grove back after pregnancy to ensure the best health and nutrition for both mom and baby.

 

Tags: easy breakfast, quick breakfast, kid friendly breakfast, healthy breakfast

 

Great Party Food for Special Diets

Wednesday, December 30th, 2015

The holidays are over, but with New Year’s, Superbowl parties, Valentine’s day and Easter right around the corner, the food just keeps on coming. If you’re anything like me you love celebrating with yummy, seasonal food! Whether that means bringing friends and family together for gatherings or baking your very favorite cookies, cakes or breads to give out to everyone from neighbors to teachers to grandparents.

As we’ve struggled with gluten intolerance and over the years I’ve become much more aware of the quality of ingredients I put in my body. Then there are my friends who also have dietary restrictions. I’ve encountered everything from Paleo to gluten-free, vegan, dairy free and nut free. Trying to keep everything straight can make your head spin so I’ve stepped away from this tradition a little bit.

special diets

Raspberry Cheesecake Bites from paleOMG

Since high school I have always made baked treats to give away, but I stopped a few years ago after my daughter was born and we discovered her gluten intolerance. To me there’s nothing worse than getting or receiving a gift that’s going to go right into the trash because nobody wants to eat it. I haven’t done it in a while but this year I’m determined to make homemade body products to give out instead–from body butters to scrubs and bath bombs these will always be a great gift.

As for hosting a party, it’s actually a lot easier than you might think. If you’re sending out an invitation, include a simple line such as “please RSVP with any dietary restrictions.” Having been on both sides of the fence, I promise it’s much more awkward for everyone involved if the person with the allergy or restriction has to call the host and ask what they’re serving so they can accommodate by brining their own food. If you’re inviting in person, take a minute to ask about food restrictions. Most likely someone will offer to bring a dish if they follow a very strict diet.

The wonderful thing about special diets is that they’re so common nowadays that you can find so many great websites and you’ll probably fall in love with a dish or two that you might have otherwise never tried. If you don’t know where to start here are some great websites that cater to different dietary needs and have fantastic recipes!

Paleo – PaleOMG and Elenas Pantry

Vegan/Dairy Free: Chocolate Covered Katie and Happy Herbivore

Gluten Free: Gluten Free Goddess and  Gluten Free Girl

Allergy Friendly: Lexis Kitchen and Cybele Pascal

Jacqueline Banks is a certified Holistic Health Counselor focused on nutrition and green living strategies. She works with women in all stages of motherhood, from mothers struggling with conception, through pregnancy, lactation and beyond to ensure the best health and nutrition for both mother and baby.

Gluten Free Holiday Desserts

Wednesday, December 16th, 2015

gluten free holiday desertsDesserts are everywhere during the holiday season and most of them are filled with gluten. If you or anyone in your family is gluten free it can be hard to find the perfect dessert that everyone loves but is still gluten free.

I’ve found this to be especially true when it comes to cookies, and there really is no escaping cookies around the holidays. I’ve searched far and wide for the right gluten-free sugar cookie recipe and after making them from scratch and counting countless bagged varieties, I finally found one that even my gluten-loving husband loves. The Pure Pantry is gluten-free and organic, making it a double winner in my book. It can be hard to find in most grocery stores but luckily you can buy it (and other varieties) from their website.

Another one of our favorite cookies that make an appearance around the holidays is Italian almond cookies. The base is made from rice and almond flour so you don’t have to experiment with finding the right gluten-free baking mix to give you right consistency. A great recipe for them can be found on Holistic Health Coach Andrea Beaman’s website.

If you’re looking for a dessert to take to a party or as the grand finale of a special meal, I would suggest this recipe for flourless chocolate cake by Jaime Oliver. Instead of topping it with dusted cocoa and berries, make some homemade whipped cream and top with some crushed peppermint candy canes–the combination of peppermint and chocolate is delicious!

If you really miss gingerbread since going gluten free, don’t worry, Chocolate Covered Katie has you covered with a yummy and healthier version.  I prefer using the Pure Pantry all-purpose baking mix instead of spelt flour, and again, I’d top it with homemade whipped cream.

Homemade Gluten-Free Whipped Cream

1 8oz container of heavy whipping cream
5 drops Sweet Leaf Stevia drops in your favorite flavor (I love English Toffee)
¼ tsp. vanilla extract

Directions: 

Pour all the ingredients into a bowl and mix using an electric mixer until it reaches your desired consistency.  Then try not to eat all of it before it tops your desserts!

Jacqueline Banks is a certified Holistic Health Counselor focused on nutrition and green living strategies. She works with women in all stages of motherhood, from mothers struggling with conception, through pregnancy, lactation and beyond to ensure the best health and nutrition for both mother and baby.

Protein Energy Balls

Friday, November 6th, 2015

Protein energy balls

It’s officially the holiday season! If you thought pregnancy stretched you to your limit, you may not have been through a holiday season with little ones yet. Hang on! It’s going to be a bumpy ride.

When it does get to be too much, sit down, relax, and enjoy some of these amazing no-bake protein energy balls with a side of lowered expectations. It’s a great snack for toddlers to “help” make!

Mom’s Milk Protein Energy Balls
1 C Oatmeal
1/2 C Flax Seed
2 Tbs your favorite unbrewed Coffee Grounds
3/4 C Almond or Peanut Butter
1/4 C Honey
1 Tsp Vanilla
1/4 C Dark Chocolate shavings (optional)
1/4 C Cranberries or favorite dried fruit (optional)
1/4 C Coconut shavings (optional)
Mix ingredients together with a spoon or your hands. Put in the fridge for 10-20 minutes to allow to set slightly, then remove and use your hands to form into 1-inch balls. You can also press into a pan and cut into squares for energy bars.
If you have food allergies, substituting ingredients is easy. You can substitute any chips for the chocolate chips, or use cacao nibs for a vegan-friendly version. Any nut better can be used in place of almond of nut butter, and agave works well as a vegan-freindly sub for honey.
Take it easy on yourselves this holiday season, mamas!
Abbie is the owner of Mom’s Milk Boutique.