My kids LOVE sugar and gluten. But their guts don’t. So I was thrilled when I first discovered this recipe for breakfast cookies that are free of sugar, gluten AND dairy (depending on the chocolate chips you use)! I’ve made a few tweaks to the original recipe, and I have to say, they’re pretty dang good!
Start by mashing up bananas with a fork and then add the coconut oil and vanilla. From there, dump in the dry ingredients and mix it all around with a fork. I never even need to use a spoon, and hey – that’s one last thing to load in the dishwasher right? Check out this happy banana-masher I had today:
Oats are a little controversial for some, as they can potentially contain gluten if they aren’t labeled “gluten free.” But there are many studies that link oats with the growth of beneficial bacteria in the gut, which is always something I’m a fan of! The walnuts in this cookie are a nice brain-boosting touch, and you could also add in dried fruit or even blueberries, another brain-boosting food.
The chocolate chips do add some sugar, but it’s minimal when you consider the typical breakfast food item for kids these days. It’s hard to find chocolate chips free of soy, gluten and dairy. I like the Enjoy Life brand or Lily’s because they contain stevia! Continue reading “Gut-Friendly Breakfast Cookies”
Have you heard of MTHFR? Nope, it’s not an abbreviation for a bad word (and yes that’s an overused joke). It’s a genetic mutation a large percentage of the population (estimated to be 40-60%) carries. I won’t get all science-y here since this is a recipe post, but this article breaks it down really well.
I have one copy of this mutation, and because of this, I have chosen to remove folic acid completely from my diet – and my kids’ diets. Because of my boys’ tongue and lip ties, I suspect they have it as well, so I don’t want to take any chances.
Here’s the problem – folic acid is in EVERYTHING. Bread, cereal, supplements, enriched wheat… and pasta. Even those beloved Cheerios, people!
We haven’t eaten traditional whole wheat pasta in a long time for the gluten and inflammation reason, and there are some really great gluten-free pasta alternatives out there, but I always feel like if a veggie can substitute, do the veggie.
Continue reading “Spaghetti for Mutants”
I spent about 36 years of my life hiding from beef, specifically steak. I am 37. So you can imagine my surprise when I discovered how much I love grass fed beef and even some types of steak. My body feels SO GOOD on beef. I know this isn’t the case for everyone, but for me, I’ve found brain food I was missing for a long time.
(Side note – benefits of grass fed beef include higher omega 3s for brain health and higher conjugated linoleic acid, which means reduced cancer risk, decreased “bad” cholesterol, improved blood sugar, and increase in muscle! It’s also high in B12, which is super important for those of us with the MTHFR mutation.)
These philly cheesesteak stuffed peppers are soooo easy to make and can be finished in under 30 minutes. They are keto-friendly for my keto-loving friends. If you don’t do cheese, no worries. They are delicious without, as my dairy-free 2 year old can tell you.
Continue reading “Philly Cheesesteak Stuffed Peppers”
While the kids and I have been LOVING my homemade hummus, I felt the urge to switch it up today. And in the words of my husband, “it’s legit.”
Beans are a bit polarizing in the nutrition world. They can be inflammatory for some, especially for those with autoimmune issues. If that is you, be sure to soak dry beans for 8 hours or overnight and don’t use the canned kind. Soaking will make them easier to digest. However, for most people, beans are an excellent source of fiber and folate (hello, healthy neurotransmitter function)!
That being said, the key to this recipe is in a secret ingredient – “chiles de arbol,” or “tree chilies,” if you’re a Gringa like me and Spanish is your second language. But seriously, these things are just magical! I blend them with tomato sauce for a quick smoky salsa, so I figured they would add some good flavor to this dip. I start by rehydrating them in avocado oil, along with a couple garlic cloves. Continue reading “Spicy Black Bean Hummus”
I’m not one of those pumpkin-with-everything girls, but I do love pumpkin pie. This pumpkin custard is reminiscent of that, but it is gluten free, dairy free, and hassle-free! Just to show you how easy it is, I’m going to shut up and throw out the ingredients and directions NOW. No need to tell a cute story with it, though I will say this is a great dish to bring to a breakfast potluck in lieu of a sugary, carby insulin rocket. 🙂
Continue reading “Dump and Blend Pumpkin Custard”
I dared myself to make a dairy-free, grain-free chicken spaghetti recipe, and I totally nailed it!
This dish is creamy, flavorful, and comforting just like the chicken spaghetti I used to make that was filled with mounds of cheese and edible food-like substances.
Time out. In case you don’t make old-fashioned chicken spaghetti, I’m talking about cream of “fill-in-the-blank” soup. Those ingredients are not real food!!! The words “modified,” and “dehydrated mechanically separated” make me pause. Disodium guanylate and disodium inosinate come with a host of unfavorable side effects, including migraine headaches. Then factor in genetically modified soy, chicken, and dairy…no thanks.
So back to my creation. Instead of spaghetti, I use spaghetti squash. Instead of a canned, cream soup I use… CASHEW SAUCE. It is delicious. So delicious, my 2 year old dipped his Veggie Straws in it. Trust me. That is a very good sign for him.
Continue reading “Creamy Chicken Spaghetti Squash”
Today it hit a crazy low of 67 degrees in Dallas, so guess what that means – it’s fall, y’all!
In honor, I decided to try out something different. The elusive, mysterious, never-before-set-foot-in-my-house ACORN SQUASH.
It wasn’t even my idea. Four-year-old Roman saw one at Aldi and asked to get it. And based on what I’ve been learning about nutrition and the importance of rotating vegetables by what’s in season (as nature intended), I said, “Sure! Let’s make something fun!”
Spoiler alert – Roman did NOT like this soup. Baby Rhett did, because he dipped Veggie Straws in it. Whatever. Continue reading “Spiced Roasted Acorn Squash Soup”
I typically stay away from cow dairy, but let’s be honest – there are times in life that call for a creamy dip. This dip contains goat cheese, which unlike cow milk, is made from A2 casein. A2 casein has anti-inflammatory properties and even brain health benefits without the issues that cow’s milk creates (gut issues, allergies, eczema and acne, to name a few). My thirdborn can even eat goat cheese without a runny nose as a party favor, so we usually have it on hand in the Kerry casa.
Continue reading “Magical Goat Cheese Dip”
My kids love to eat bars, but like so many convenience foods in stores these days, even the “healthy” kind, there are ingredients I’d prefer not to have on the regular.
These nut bars, adapted from Kelly Brogan’s book “A Mind of Your Own,” are delicious and SUPER easy to make. The hardest part about making these bars was cleaning the food processor afterward.
Continue reading “Honey Nut Bars”
Brussels Sprouts are some of my favorite things to eat because as a cruciferous vegetable, they aid in detoxification. They also contain a good dose of fiber, which is helpful in keeping blood sugar levels steady and keeping you feeling fuller longer. I recently learned they are one of the best sources of plant-based omega 3s, which means… improved brain health!
My husband and I make them two different ways, which are both delicious and filling.
Continue reading “Hers and His Brussels Sprouts”