11Sep

Gluten-free Vegetarian Menu Planner

Are you looking for a gluten-free vegetarian menu planner?

Our Vegetarian Menu Planner is perfect for you if you’re looking for a whole food, healthy and nourishing menu plan that only includes gluten-free vegetarian meals.

This menu planner is free of the following:

  • Gluten
  • Most recipes are grain-free and Paleo
  • All meat products including chicken, turkey, beef, lamb, pork and game
  • All fish and seafood
  • Most recipes are soy-free
  • Refined sugar, alcohol, preservatives, MSG and other artificial ingredients

Each week of the Vegetarian Gluten-free Menu Planner includes:

  • Recipes for 5 delicious dairy-free dinners
  • Recipes for 5 complementary side dishes
  • An organized shopping list for the entire week
  • One dessert recipe a week to compliment your meals

More details:

  • Customize any menu planner to your needs.
  • Every recipe uses whole foods
  • Easy to follow recipes for each dish
  • Many recipes are quick to prepare: 30-35 minute prep and cook time total for each meal.
  • Kid-friendly tips for some recipes.
  • Ideas for substituting main ingredients in some recipes
  • Nutritional information is included in all recipes.
  • Many recipes are family-friendly.

Ready to eat delicious food?  We put the “yum” back into allergen-free meals!

Get a FREE sample of this menu planner:

Order this menu planner :

The Gluten-free Vegetarian Menu Planners and recipes are available on the membership site where you have unlimited access to all menu planners and recipes!

100% Guarantee! Be satisfied with delicious, healthy, and allergen-free recipes or receive a full refund within the first 30 days!

Click here to read what our customers have to say.

By becoming a Heart of Cooking member:

  • Save time – no more searching for new and interesting recipes to feed you family
  • Save money – no more impulse buying because you have a shopping list for the whole week
  • Eat delicious food – no more “getting by” with tasteless frozen meals
  • Eat healthier – by eating homemade foods made from whole ingredients
  • Spend more quality time with you family – no more waiting for your dinner table at a restaurant
  • Eat a variety of foods – no more eating the same meals every week
  • Have less stress in your life – no more trying to figure out what to cook at the last minute
  • Have less shopping trips – no more running to the store for forgotten ingredients
  • Eat foods that work for your body – no more cheating on your diet because you want to eat something yummy or can’t find something to eat.
  • Feel Happy and Healthy! When people follow a diet that works for their body, they often feel better than they ever thought possible!

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10Sep

Weekly Nourishing Foods Menu Planners

nourishing foodsIn addition to the Allergy Free Menu Planners, we offer a new and seasonal menu planner every week of the year!  These menus are available when you become a Heart of Cooking member.

The diet that is used for the weekly Nourishing Foods Menu Planners is a very simple and healthy diet that is very much like a Paleolithic diet, GAPS diet, or SCD diet.

This diet has been proven to help many people with a variety of physical and mental issues such as ongoing digestive problems, Celiac Disease, multiple food allergies, depression, anxiety, Autism, hypothyroidism, Hashimoto’s Disease and many others.

About the Nourishing Foods Menu Planners:

  • One new seasonal menu available each week of the year
  • Menu planners are e-mailed to you every Friday
  • Allergen-friendly: many menus and recipes are also egg and/or nut-free

Each week of the Nourishing Foods Menu Planner includes:

  • Recipes for 4 delicious dairy-free dinners
  • Recipes for 4 complementary side dishes
  • Recipes for one breakfast entrée and side
  • An organized shopping list for the entire week
  • One dessert recipe a week to compliment your meals
  • Supplemental recipes as needed

This menu planner uses the following whole and unprocessed foods:

  • Lots of vegetables
  • Poultry
  • Red meat
  • Fish
  • Eggs
  • Nuts
  •  Seeds
  •  Fruits
  •  Some legumes – lentils, navy beans and lima beans are used sparingly

Free of the following foods:

  • Wheat-free
  • Gluten-free: safe for anyone with gluten intolerance to Celiac Disease
  • Dairy-free: butter, cheese, milk and yogurt can be used in some recipes by people who tolerate them
  • Soy-free
  • Grain-free
  •  Free of starchy vegetables such as potatoes, yams, sweet potatoes and parsnips.
  • Peanut-free
  • No hydrogenated oils: coconut oil, olive oil and animal fat are used
  •  No processed foods and meats
  •  No canned foods except canned fish
  • Yeast-free (not necessarily for a Candida diet;  recipes will use honey, fruit and sweet veggies)
  • All sugar and sweeteners except honey and fruit.  Stevia can be used in place of honey in some recipes.
  •  Processed juice or sugary drinks
  •  Artificial colors, chemicals, and preservatives

Limited in:

  •  Shellfish:  shrimp and scallops may be used but any other fish or poultry can be substituted
  •  Beans and legumes: lentils, navy beans and green beans are used sparingly

More details:

  • Every recipe uses real, whole foods: fresh vegetables and fruits, protein such as poultry, fish and some red meat with complementing whole grains, seeds and nuts, and legumes.
  • Easy to follow recipes for each dish
  • Many recipes are quick to prepare: 30-35 minute prep and cook time total for each meal.
  • Kid-friendly tips for some recipes.
  • Ideas for substituting main ingredients in some recipes
  • Nutritional information is included in all recipes.
  • Many recipes are family-friendly
  • Complete list of substitutions you can use for replacing ingredients

Member options:

  • Customize any menu planner to your needs and the shopping list will update automatically
  • Add recipes!  Each weekly menu planner can include up 20 recipes in the PDF.
  • Access all previous menus and recipes

Ready to eat delicious food?  We put the “yum” back into allergen-free meals!

Subscribe to the Nourishing Foods Menu Planners:

These and recipes are available on the membership site where you have unlimited access to all menu planners and recipes!

100% Guarantee! Be satisfied with delicious, healthy, and allergen-free recipes or receive a full refund within the first 30 days!

Get a FREE sample menu planner:

Still unsure? Find out more about How This Works.

Looking for someone to do all the work? I also offer Personal Chef Services for people with food allergies and food limitations in Baltimore, Maryland and surrounding areas.

Consultations available for people who may have specific questions about different allergen-free diets and help them find recipes they will love.  I offer 20 minutes FREE!

Become a Heart of Cooking member and…

  • Save time – no more searching for new and interesting recipes to feed you family
  • Save money – no more impulse buying because you have a shopping list for the whole week
  • Eat delicious food – no more “getting by” with tasteless frozen meals
  • Eat healthier – by eating homemade foods made from whole ingredients
  • Spend more quality time with you family – no more waiting for your dinner table at a restaurant
  • Eat a variety of foods – no more eating the same meals every week
  • Have less stress in your life – no more trying to figure out what to cook at the last minute
  • Have less shopping trips – no more running to the store for forgotten ingredients
  • Eat foods that work for your body – no more cheating on your diet because you want to eat something yummy or can’t find something to eat.
  • Feel Happy and Healthy! When people follow a diet that works for their body, they often feel better than they ever thought possible!

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09Sep

Travel and Picnic Menu Planners

These menu planners are chock-full of allergen-friendly recipes that are great for on-the-go meals.  These menu planners will help you create wonderful school lunches for your children or whenever you are traveling and on the go.

Details:

  • 5 menu planners of recipes designed specifically for breakfast, lunch, snack and on-the-go meals
  • Each menu planner consists of 5 entrees, 5 sides and 1 dessert
  • Supplemental recipes included in some menu planners as needed
  • Recipes are GAPS and mostly Paleo-friendly
  • Many egg-free recipes
  • Many nut-free recipes or options

The Meals:
Breakfasts:

  • Lemon Poppy seed Muffins
  • Very Berry Fruit Salad
  • Muesli
  • Egg-Free Banana Muffins
  • Spinach Quiche Muffins
  • Sunflower Bars
  • Morning Glory Muffins
  • Turkey Sausages
  • Cauliflower Hash

Lunches :

  • Basil Peach and Chicken Salad
  • Pumpkin Avocado Wraps
  • Skordalia with Carrot Sticks (Greek white bean spread with walnuts)
  • Curry Chicken Salad
  • Chef Salad in a Jar
  • Hard Boiled Eggs
  • Italian Lentil Pate Wraps
  • Salmon Salad Wraps
  • Chicken Salad with Avocado, Lime and Cilantro
  • Southwestern Bean Dip
  • Tortilla Pizzas
  • Hemp Seed Tabouleh
  • Basil and Tomato Chicken Salad
  • White Bean Hummus
  • Easy Egg Salad
  • Chicken and Mango salad
  • Egg-Free Tuna Salad
  • Pear Pecan Chicken Salad
  • BLT with Avocado
  • Beef and Bean Burritos

Veggie Sides:

  • Roasted Eggplant Wraps
  • Green Bean Salad
  • Carrot Spread
  • Veggie Platter
  • Chunky Gazpacho

Breads and crackers:

  • Almond flour tortillas
  • Seed Flatbread
  • Sesame Crackers
  • Seed crackers
  • Lemon Rosemary Bread
  • Almond Butter Bread

Snacks:

  • Baked Zucchini Chips
  • Ants on a Log
  • Beef Jerky
  • Kale Chips
  • Cheesy Kale Chips (nightshade-free)
  • Sunbutter Bees
  • Celery Sticks with Ricotta Cheese and Olives
  • Beet Chips
  • No Nut Trail Mix
  • Easy Trail Mix
  • Baked Carrot Chips
  • Spiced Pumpkin seeds
  • Banana Chips

Desserts:

  • Vanilla coconut cream candy
  • Raw Peach Crumble
  • Homemade Jello
  • Dried Watermelon
  • Cashew Apricot Bliss Balls

Supplemental:

  • Slow cooked Chicken
  • Homemade Mayo
  • Avocado Mayo
  • Almond Milk
  • Almond Feta Cheese
  • Roasted Garlic

How do I order the Travel and Picnic Menu Planners?

The Travel and Picnic Menu Planners and recipes are available on the membership site where you have unlimited access to all menu planners and recipes!

100% Guarantee! Be satisfied with delicious, healthy, and allergen-free recipes or receive a full refund within the first 30 days!

 

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By purchasing an Allergy Free Menu Planner, you will:

Save time – no more searching for new and interesting recipes to feed you family

Save money – no more impulse buying because you have a shopping list for the whole week

Eat delicious food – no more “getting by” with tasteless frozen meals

Eat healthier – by eating homemade foods made from whole ingredients

Spend more quality time with you family – no more waiting for your dinner table at a restaurant

Eat a variety of foods – no more eating the same meals every week

Have less stress in your life – no more trying to figure out what to cook at the last minute

Have less shopping trips – no more running to the store for forgotten ingredients

Eat foods that work for your body – no more cheating on your diet because you want to eat something yummy or can’t find something to eat.

Feel Happy and Healthy! When people follow a diet that works for their body, they often feel better than they ever thought possible!


Save

Save

05Sep

Valentine’s Day Limited Diet Menu Planner

chocolateheartcupcakes2Is you loved one on a limited diet?

Are you looking for the perfect gift to give to them on Valentine’s Day?

Many people like to spend a nice meal with their spouse or significant other on Valentine’s Day.

However, if you or your loved one is on a limited diet, this can be more complicated than making reservations at your favorite restaurant.

What if you were to surprise your loved one with a home cooked, romantic meal?

Maybe there is a menu that your significant other would love to eat at a restaurant but normally contains their food restrictions.

When I had the idea of making a Valentine’s Day Menu Planner, I thought of what kinds of meals that people on limited diets would love to eat – if only they could eat the ingredients!  I also considered food that is known for being “romantic…”

So, I put together a simple but delicious and allergen-friendly menu that I believe almost anyone could enjoy, even if their diet is very limited!

Here is the menu:  (Revised February 2013)

Breakfast:
French Toast and Berry Chia Smoothie

Entrees and Sides:
Chicken Pot Pie and Roasted Carrot Soup
Crab Cakes and Roasted Asparagus
Spice Rubbed Steaks and Greens Sauteed with Garlic, Raisins and Pine Nuts
Spinach Lasagna with White Sauce (nightshade-free) and Strawberry Avocado Salad
Lasagna with Brown Rice Noodles

Desserts:
Hazelnut Chocolate Cake with Chocolate Frosting
Vanilla Raspberry Cake
Gluten-Free Devils Food Cake or Cupcakes

Supplemental Recipe:
Coconut Bread

All dishes are free of the following:

no wheat

no gluten

no dairy (if you can eat cheese, you can use it on the lasagna)

no soy

no refined sugar

no starchy vegetables

no corn

no peanuts

no legumes

no meat

no fish

no shellfish

There are options for the following:

All dishes are grain-free except the Brown Rice Noodle Lasagna

egg free

nut free

coconut free

This menu planner will work for people on GAPS, SCD or the Paleo diet.

What else the does the menu planner include?

  • An organized shopping list
  • ALL of the recipes above
  • Substitution ideas for main ingredients of dishes

So if you want to make a very special meal for that very special person in your life, who may be on a “special diet,” here is your chance to wow them!

And it doesn’t even have to be for Valentine’s Day.  You can use this menu for an anniversary, birthday or any other special occasion.

And it’s way more affordable than going out to dinner!  You may also have fun making the food and learning how simple it is to make allergen-free, delicious food!

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How do I order my Valentine’s Day Menu Planner?

I want to make the planner affordable for anyone who would like to use it to create an allergen-free dinner!

So, for only $3.95, you can buy the menu planner and create a beautiful dinner for your loved one.

You can ORDER the Valentine’s Day Menu Planner here!

Please read “Important Information” at the bottom of the page before buying.  thank you!





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Important Information:  (Please read and follow these steps to receive your menu planner)

  1. When you click “Buy Now,” you will be directed to Paypal where you can pay securely for the menu planner.
  2. If you don’t have a Paypal account and don’t want to create one, you can pay by credit card by clicking on the link inside Paypal that says, “Don’t have a Paypal account?  Pay by credit card.”
  3. If you want to pay by check, please contact me for my mailing address.  I will add you to the list once I receive your check.
  4. Once you pay for the menu planner in Paypal, you will be directed to a confirmation page, asking you to check you email for a confirmation email from Sarah Schatz.
  5. Check your email (the email address that is linked to your Paypal account) and click on the link inside the email to confirm your email address.
  6. Once you confirm your email address, you should receive the menu planner immediately in your email as a PDF document.  Sometimes this can take up to 3-4 hours though.  
  7. If you are having trouble receiving your menu planner, please visit my FAQ page where I walk you through how to troubleshoot the problem.
  8. If you have followed all of these steps and you do not receive it right away, please send me an email and I will send you a link to the menu planner.

I hope you have a beautiful Valentines’ Day, no matter what your diet is!

02Sep

Holiday Limited Diet Menu Planner and Desserts e-book

Are you on a limited, allergen-free diet but want to enjoy the Holidays with delicious baked goods and foods you would normally eat on a “regular diet”?

Raspberry Cranberry Relish from Eatingwell.com

You’re in luck!  Because I created an allergen-free menu plan for the holidays plus a Just Desserts recipe e-book.

I grew up celebrating Christmas, but if this is not the holiday you celebrate, these menu planners and recipes could most likely work for any festive celebration and holiday.

The Holiday Menu Planner:

I think for many families, having a nice breakfast on either Christmas morning or another special day during the holidays is very common.  So I decided to include a breakfast menu in the holiday menu planner as well as a dinner menu.

Like the Thanksgiving Menu Planner, the Holiday menu planner is free of the following foods, so that it can work for almost any limited diet, including the GAPS diet:

no dairy –  (butter is used in some recipes but you can use coconut oil or another substitute that works for you)

no wheat or gluten – all grains and products containing gluten

no grains

no sugar – only natural sweeteners will be used, such as raw honey and maple syrup

Gluten Free Apple Clafoutis

Gluten Free Apple Clafoutis

no soy – no soybean oil, lecithin, and other soy products

no starches – if you can eat starches and/or nightshades, you can use potatoes in the roasted veggies recipe

no corn

no beans and legumes

egg-free options

What kinds of foods are used?:

Chicken, eggs, vegetables (non-starchy), nuts, seeds, fruit, honey, coconut, and other whole food ingredients.

Updated Menu:

Breakfast:

Egg Frittata
Apple Clafoutis
Cinnamon Spice Granola (egg-free option)

Dairy Free Egg Nog

Dairy Free Egg No

Festive Fruit Salad with Almond Crème

Snacks:
Butternut Squash Fries
Holiday Pecans
Dairy-Free Egg Nog
Egg-Free Almond Nog

Dinner:

Pomegranate Mandarin Salad with Creamy Poppy seed Dressing
Creamy Butternut Squash Soup
Rosemary Roasted Chicken
Gingered Cranberry Raspberry Relish
Steamed Green Beans with Sliced Almonds an Herb Butter
Roasted Veggies with Honey Mustard Glaze
Coconut Rolls

Dessert:
Spice Cake with Butter Cream Icing
Berry Pie with Almond Crust with Coconut Whipped Cream (egg-free option)

Walnut Torte - Gluten and Dairy Free

Walnut Torte - Gluten and Dairy Free

What else does the menu planner include?

  • An organized shopping list
  • ALL of the recipes above
  • Substitution ideas for main ingredients of dishes
  • Kid-Friendly Tips

Just Desserts Recipe e-Book

I got a little carried away with the desserts on the Thanksgiving Menu Planner that I decided that for the holidays, I would create a booklet of holiday dessert recipes.

I think when anyone thinks of Christmas and food, sweets come to mind.  I grew up with my mom making peanut brittle, peppermint bark and lots of other delicious desserts.  These made great gifts for friends and family and we also really enjoyed them!

I got very excited about making this e-book that I made a long list of candies and desserts that included in the booklet.  And they are all free of the following ingredients:

no refined sugar (only honey is used but you can use maple syrup or agave in place of honey)

Sugar-free Almond Roca Candy

Sugar-free Almond Roca Candy

no wheat
no gluten
no grains
no soy
no corn
no dairy
limited chocolate:
I made a couple recipes that have options for cocoa or no cocoa, depending upon your diet.  The only recipe that can’t really be converted is the Chocolate Cake. 

Free of Baking Soda and Powder: For people who can eat baking soda and baking powder, there will be directions on how to make the baked goods with them.  If you are on the GAPS diet or can’t eat baking soda or powder for some reason, I will have alternate directions for baking the baked goods free of baking soda and powder.

The primary ingredients of the candies and baked goods will be: almond flour and other nut flour such as hazelnut, coconut flour, honey, coconut milk, butter and/or coconut butter, spices, nuts, coconut, and eggs.

Updated List of Desserts:

Gluten Free Cookie Press Cookies

Gluten Free Cookie Press Cookies

Drinks:
Dairy-Free Egg Nog
Egg-Free Almond Nog (egg-free)

Candies and Nuts:
Crispy Nuts (egg free)
Holiday Pecans
Toffee Candies (egg free)
Almond Brittle (egg free)
Almond Joy Coconut Bark (egg free)
Vanilla Coconut Cream Candy (egg free)
Peppermint Patty Coconut Bark (egg free)
Honey Caramels (egg free)
Cinnamon Truffles (egg free)
Almond Rocca (egg free)
Fudge (egg free)

Cookies:

Gingerbread Men
Cookie Cutter “Snicker doodle” Cookies.

Christmas Fruit and Nut Cake

Christmas Fruit and Nut Cake

Christmas Cookies
Cookie Press Cookies
Coconut Macaroons
Fig and Nut Spice Bars (egg free)

Cakes:
Christmas Fruit and Nut Cake
Chocolate or Vanilla Raspberry Cupcakes
Spice Cake with “Butter” Cream Frosting
Walnut Torte with with Lemon Whipped Cream Frosting and Berry Sauce
Pumpkin Bars with Cashew Date Frosting
Flourless Carrot Cake
Hazelnut Chocolate Cake

Pies, crusts and toppings:
Berry Pie (egg free)

Pumpkin Pie with Coconut Crust

Pumpkin Pie with Coconut Crust

Coconut Mousse Pie
Apple Pie (egg free)
Pumpkin Pie
Egg-Free Pumpkin Pie (egg free)
Pecan Pie
Almond Pie Crust
Coconut Pie Crust
Coconut Icing
Coconut Whipped Cream
Cashew Date Frosting
Butter Cream Frosting
Lemon Whipped Cream Frosting

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How to Buy the Holiday Menu Planner and Just Desserts e-book in one package:

Enjoy the Holiday Menu Planner and the Just Dessert recipe e-book together for $14.90.

ORDER the Holiday Menu Planner AND Just Desserts recipe e-book here!

Please read “Important Information” at the bottom of the page before buying.  thank you!

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How to buy the Holiday Menu Planner:

I want to make the planner affordable for anyone who would like to use it to create an allergen-free Holiday!

So, for only $4.95, you can buy the menu planner and create a beautiful dinner for your family.

You can ORDER the Holiday Menu Planner here!

Please read “Important Information” at the bottom of the page before buying.  thank you!

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How to Buy the Just Desserts Recipe e-book:

The Just Desserts recipe e-book will contain at least 33 dessert recipes for only $9.95

You can ORDER the Just Desserts recipe e-book here!

Please read “Important Information” at the bottom of the page before buying.  thank you!

 

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Important Information:  (Please read and follow these steps to receive your menu planner and/or recipe e-book)

  1. When you click “Buy Now,” you will be directed to Paypal where you can pay securely for the menu planner.
  2. If you don’t have a Paypal account and don’t want to create one, you can pay by credit card by clicking on the link inside Paypal that says, “Don’t have a Paypal account?  Pay by credit card.”
  3. If you want to pay by check, please contact me for my mailing address.  I will add you to the list once I receive your check.
  4. Once you pay for the menu planner in Paypal, you will be directed to a confirmation page, asking you to check you email for a confirmation email from Sarah Schatz.
  5. Check your email (the email address that is linked to your Paypal account) and click on the link inside the email to confirm your email address.
  6. Once you confirm your email address, you should receive the menu planner or recipe e-book immediately in your email as a PDF document.
  7. If you are having trouble receiving your menu planner, please visit my FAQ page where I walk you through how to troubleshoot the problem.
  8. If you have followed all of these steps and you do not receive it right away, please send me an email and I will send you a link to the menu planner.

I hope you have a beautiful and splendid Holiday this year, no matter what your diet is!

You can also leave a comment on my Blog about your ideas and suggestions! Also, don’t miss out of the FREE Give-Away!   Click here!

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