07Oct

Raw Milk

I have created this website and the Nourishing Foods Menu Planner as resources for people who have allergies or sensitivities to dairy, gluten and soy products.  So it may seem a bit paradoxical at first that I am writing about and promoting the use of raw milk.  However, my hope is that by writing about this somewhat taboo and controversial topic that people who read it will learn the amazing qualities and attributes of this somewhat hidden and healthful food.

It took me a long time to wrap my brain around the possibilities that raw milk holds for people who are “lactose intolerant,” including myself.  The first time I remember hearing about it’s healthful properties was from my chiropractor in Solano Beach, CA.  He basically said that I might want to try it since he knew I couldn’t drink regular pasteurized milk.

Well, that was at least four years ago and I didn’t start drinking it until recently.  It obviously took some convincing on my part to be open to something which has been claimed to be wrought with bacteria and diseases.  Plus, I never liked milk growing up so why start now?

Continue Reading »

30Sep

Autoimmune Menu Planner

autoimmune finalAre you following Dr. Kharrazian’s Autoimmune diet protocol?

If so, these menu planners are custom tailored to follow Dr. K’s protocol for autoimmune issues such as autoimmune hypothyroidism.

All recipes in these menus are free of the following foods:

  • Dairy
  • Grains
  • Wheat
  • Gluten
  • Soy
  • Sugar and most other sweeteners (only low-glycemic fruit and stevia are used in the menu)
  • Eggs
  • Tree Nuts and peanuts
  • Seeds (no pumpkin, sunflower, or sesame seeds)
  • Nightshade Veggies (potatoes, eggplant, tomatoes, hot peppers, bell peppers)
  • Starches (quinoa, amaranth, potatoes, yams, sweet potatoes, and parsnips)
  • Legumes and beans
  • Corn
  • Pork
  • Mushrooms
  • Alcohol
  • Preservatives, MSG, canned and processed food

Each week of the Autoimmune menu planners includes:

  • Recipes for 4 delicious dinners
  • Recipes for 4 complementary side dishes
  • Recipes for 1 breakfast entrée and side dish
  • One snack recipe
  • One dessert recipe a week to compliment your meals
  • An organized shopping list for the entire week

All menus include the following:

  • Easy to follow recipes for each dish
  • An organized shopping list for the entire week
  • Nutritional information is included in all recipes.
  • Recipes focus on using fresh produce and whole foods.
  • Family-friendly recipes!

More details:

  • Customize any menu planner to your needs.
  • Every recipe uses real, whole foods: fresh vegetables, protein such as poultry, fish and red meat, coconut and some low-glycemic fruits.
  • 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

BONUS recipes and info:

In addition to the dinner and dessert recipes, you will also receive the following “Basics”, which will give you a strong foundation for future cooking:

  • Homemade sauerkraut
  • Lacto fermented ginger carrots
  • Chicken broth
  • Beef bone broth
  • No-waste Chicken Broth
  • Two recipes for making coconut milk
  • Ginger tea
  • Coconut yogurt
  • Cabbage wraps
  • Detox juice

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

Order the Autoimmune Menu Planners:

These 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!

Get a FREE sample menu planner:

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!

Here are just a few of the great recipes you will receive in the Autoimmune Menu Planners:

Breakfasts:

  • Turkey or Chicken Sausages
  • Pumpkin Breakfast Cookies
  • Apple Cinnamon Coconut Pancakes
  • Coconut yogurt
  • Spinach Breakfast Burritos
  • Beef Sausage
  • Coconutty Bowl with Fall low-glycemic Fruits
  • Butternut Squash Hashbrowns

Dinners:

  • Chicken Zucchini Noodle Soup
  • Beef Meatballs and Nightshade-free Marinara Sauce with Spaghetti Squash
  • Coconut Fried Chicken
  • Moroccan Chicken with Carrots
  • Shepherd’s Pie with Mashed Butternut Squash
  • Nightshade-free Chicken Tacos
  • Asian Style Stuffed Cabbage with Turkey
  • Coconut Seafood Soup
  • Shepherd’s Pie with Mashed Cauliflower
  • Mexican Butternut Squash and Chicken Soup
  • Savory Turkey Burgers
  • Chicken and Veggie Stir Fry
  • Coconut Chicken Curry

Sides:

  • Cauliflower Rice
  • Saffron Cauliflower Rice with Peas
  • Get Well Soup
  • Butternut Squash Fries
  • Roasted Broccoli
  • Guacamole
  • Cucumber Daikon salsa
  • Cauliflower Leek Soup
  • Carrot Ginger Soup
  • Celery Root Fries
  • Beet Salad
  • Squash Noodles
  • Simple French Onion Soup

Desserts:

  • No Nut Baked Apples
  • Vanilla Coconut Cream Candy
  • Simple Baked Pears
  • Pear Pudding
  • White Hot Cocoa

Snacks: 

  • Carrot Chips
  • Zucchini chips
  • Beet Chips
  • Beef Jerky
  • Kale chips

Here is the lineup for the Autoimmune Thanksgiving Menu Planner:

  • Apple Turkey Sausages
  • Spaghetti Squash Hashbrowns
  • Breakfast Pumpkin Cookies (fruit-sweetened)
  • Apple Cinnamon Coconut Pancakes (Egg-free)
  • Roasted Turkey
  • Mashed Cauliflower with Rosemary and Garlic
  • Cornish Hens with Apple Gravy
  • Cranberry Jello (Fruit Sweetened)
  • Salmon with Charmoula Sauce (nightshade-free)
  • Roasted Brussels Sprouts with Bacon and Onions
  • Butternut Squash and Creamed Spinach Gratin
  • Roasted Asparagus
  • Apple Pie with Coconut Apple Crust
  • Autoimmune Pumpkin Pie or Custard
  • Autoimmune Berry Pie
  • Coconut Pie Crust (nut-free)

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

Order the Autoimmune Menu Planners:

These 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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29Sep

Paleo Menu Planner

Are you looking for a whole-foods Paleo menu planner?

Our Paleo Menu Planner is perfect for you if you’re looking for a whole food, healthy and nourishing menu plan that follows the Paleo diet. This diet consists of foods our ancestors would have eaten and had access to.

All recipes in these menu planners are:

  • Grain-free (including no quinoa, buckwheat and amaranth)
  • Gluten-free
  • Dairy-free
  • Soy-free
  • Corn-free
  • Legume-free
  • Peanut-free
  • Refined sugar-free
  • Free of preservatives, MSG and other artificial ingredients.
  • No processed meats
  • Many recipes are egg-free
  • Many recipes are nut-free

Each week of Paleo menu planners includes:

  • Recipes for one breakfast entree and one breakfast side dish
  • Recipes for 4 delicious Paleo dinners
  • Recipes for 4 complementary side dishes
  • One dessert recipe a week to compliment your meals
  • An organized shopping list for the entire week

More details:

  • Customize any menu planner to your needs.
  • Every recipe uses real, whole foods: fresh vegetables and fruits, protein such as poultry, fish and red meat, nuts, seeds, eggs and other Paleo-type 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!

Order the Paleo Menu Planners:

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

A very high percentage of the recipes & planners on the member site are Paleo!

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:

Click here to read what one of our customers has 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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28Sep

Elimination and Detox Menu Planner

Are you ready to start a detox or elimination diet but don’t know how to begin?

There is hope!

If you are new to following a very limited diet, it can be overwhelming to know where to start first. It may seem like you can no longer use almost everything you used to cook with.

The good news is, there are some great alternatives to “normal ingredients” and some great recipes that are grain, starch and sugar free.

When you and your family start following this diet, it is vital that you plan ahead before you go shopping at the store. The Elimination and Detox Menu Planner does it for you!

All recipes in these menu planners are:

  • Dairy-Free
  • Grain-Free
  • Wheat-Free
  • Gluten-Free
  • Soy-Free
  • Sugar-Free (only stevia and berries are used in the menu)
  • Egg-Free
  • Tree Nut-Free – seeds and coconut are used in the planners
  • Nightshade-Free (potatoes, eggplant, tomatoes, hot peppers, bell peppers)
  • Beet-Free and limited carrots
  • Starch-Free (quinoa, amaranth, potatoes, yams, sweet potatoes, and parsnips)
  • Corn-Free
  • Peanut-Free
  • Shellfish-Free
  • Pork-Free
  • Preservative-Free and MSG-Free
  • Limited in beans and lentils

Each week of Elimination/Detox menu planners includes:

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

More details:

  • Customize any menu planner to your needs.
  • Every recipe uses real, whole foods: fresh vegetables, protein such as poultry, fish and red meat, seeds, coconut and some berries.
  • 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

BONUS recipes and info:

  • In addition to the dinner and dessert recipes, you will also receive the following “Basics”, which will give you a strong foundation for future cooking:
    • How to soak and dehydrate nuts and seeds
    • How to make your own nut and seed flours
    • How to make sauerkraut
    • How to make chicken broth
    • How to make beef bone broth
    • Two recipes for making coconut milk

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

Order the Elimination/Detox Menu Planners:

These 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!

Get a FREE sample menu planner:

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!

Save

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27Sep

Paleo Seven Common Allergen Free Menu Planner

Are you looking for a grain-free menu planner that is also free of the 7 seven common food allergens?

Our 7 Common Food Allergen Menu Planner is perfect for you if you’re looking for a whole food, healthy and nourishing menu plan that only excludes the seven common allergens plus all grains.

This menu planner is free of the following:

  • Gluten-free
  • Grain-free
  • Dairy-free
  • Soy-free
  • Egg-free
  • All fish and seafood-free
  • Peanut-free
  • Tree Nut-free
  • Most recipes are Paleo (there are a few recipes with beans and lentils)
  • Refined sugar, alcohol, preservatives, MSG and other artificial ingredients

Each week of the Seven Common Allergen 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
  • Newer menu planners contain breakfast recipes
  • 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 Seven Common Allergen Free 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!

Save

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26Sep

Soy, Gluten/Grain and Dairy Free Menu Planner

soy-freeAre you looking for a whole foods gluten/grain, dairy and soy-free menu planner?

These brand-new menu planners were created using the top-downloaded recipes from our membership site so you can have the best recipes we have.

You will receive a total of 3 months worth of recipes for a one-time payment of $19.95. Price will increase to $24.95 at the end of April 2019.

Order the Soy, Dairy and Gluten-free Menu Planners:

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


These menu planners are free of the following:

  • All foods containing gluten: wheat, barley, spelt, kamut, rye, and oats.
  • All grains including rice, quinoa, buckwheat, etc.
  • All dairy products: milk, cream yogurt, cheese, butter and other products made from cow’s and goat’s milk.
  • All soy products and foods containing soy: soy sauce, tofu, miso, tempeh, soy milk, soy oil, soy lecithin and other soy byproducts
  • Refined sugar, alcohol, preservatives, MSG and other artificial ingredients.
  • The recipes in these planners do not include beans and legumes so these planners are also suitable for the Paleo diet.

Each week of the Gluten, Dairy and Soy-free Menu Planner includes:

  • Two breakfast recipes a week
  • Recipes for 4 delicious dinners
  • Recipes for 4 complementary side dishes
  • An organized shopping list for the entire week
  • One dessert recipe a week to compliment your meals
  • Some menus have supplemental recipes such as Chicken Broth or Coconut Milk

Here is a breakdown of what these menus include:

  • 3 full months of menus and recipes
  • 6 Spring/Summer menus
  • 6 Fall/Winter menus
  • Two menu planners will be emailed to you each week for 6 weeks, on the day of the week that you sign up.
  • Each email will include one Spring/Summer menu and one Fall/Winter menu so you can choose which one you’d like to use.
  • No need to subscribe to the menu planner site or have recurring charges
  • One-time fee of $19.95 for a limited time.
  • Price will go up to $24.95 the end of April
  • 30-day money back guarantee

More details:

  • Every recipe uses real, whole foods: fresh vegetables and fruits, protein such as poultry, fish and some red meat. Some seeds, nuts, and eggs are used.
  • 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.
  • Nutritional information is included in all recipes.
  • Many recipes are family-friendly.

Here are just some of the most popular recipes that are used in these new menu planners:

Main dishes:

  • Turkey Sausages
  • Grain-free Chicken Tacos
  • Fish Sticks
  • Moroccan Chicken with Carrots
  • Chicken Zucchini Noodle Soup
  • Turkey and Apple Stuffed Winter Squash
  • Chicken and Veggie Stir Fry
  • Hearty Fish Chowder
  • Zucchini Spice Muffins
  • Coconut Fried Chicken
  • Pumpkin Pesto Chicken
  • Tuna Tahini Salad Spinach Wraps
  • Lemon Herb Chicken with Tomato and Zucchini Relish
  • Beef Burrito Bowl
  • Fruit and nut breakfast bars
  • Mediterranean Oven Roasted Cod
  • Slow Cooked Herb Chicken or Rosemary Lemon
  • Savory Turkey Burgers
  • Blueberry muffins
  • Beef and Broccoli Stir Fry
  • Salmon Salad Lettuce Wraps with Avocado Mayo

Sides:

  • Spaghetti Squash Hash Browns
  • Sweet Potato Fries
  • Mashed Cauliflower with Rosemary and Garlic
  • Lemony Green Beans
  • Cacao Mousse
  • Morning Glory Muffins
  • Cauliflower Rice
  • Berry Chia Smoothie
  • Broccoli Cauliflower Soup (nut-free)
  • Butternut Squash Hash Browns
  • Cauliflower Leek Soup
  • Pumpkin Bars
  • Almond Flour Drop Biscuits
  • Apple Clafoutis
  • Garden Frittata
  • Lemon Pistachio Chicken over Greens
  • Mint Lime Wild Salmon
  • Spiced Lamb Burgers
  • Pumpkin Seed Avocado Wraps
  • Almond Crusted Chicken
  • Avocado Strawberry Chicken Lettuce Wraps

I started creating menu planners for people with food allergies and restrictions in 2008 and I launched the menu planning membership site in 2011. Since then, it’s served 1000’s of people. I hope these new menu planners will continue to inspire and help people enjoy delicious food!

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

Order the Soy, Dairy and Gluten-free Menu Planners:

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:

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 your 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 your 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

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25Sep

GAPS/SCD: Egg-free Menu Planner

Are you ready to start the GAPS or SCD diet but you’re not sure where to begin?

We have four GAPS menu planners available, based on common allergens.

All of these planners are available to you when you become a Heart of Cooking member:

All recipes in the Egg-free GAPS/SCD menu planners are:

  • Grain-Free
  • Wheat/Gluten-free
  • Egg-free
  • Most recipes are dairy-free or have dairy-free substitute suggestions
  • Starch-Free (quinoa, amaranth, potatoes, yams, sweet potatoes, and parsnips)
  • Soy-Free
  • Sugar-Free (only honey, fruit and some stevia is used)
  • Corn-Free
  • Peanut-Free
  • Free of legumes except navy beans and lentils
  • Preservative-Free and MSG-Free

Each week of GAPS menu planners includes:

  • Recipes for 5 delicious dinners
  • Recipes for 5 complementary side dishes
  • Newer menu planners contain breakfast recipes
  • Two soup recipes each week made with nourishing broth
  • One dessert recipe a week to compliment your meals
  • An organized shopping list for the entire week

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

BONUS recipes and info available in the planners and in the support section:

  • Planning ahead for leftovers for lunch and snacks
  • List of allowed and non-allowed foods (condensed version)
  • A quick note about necessary kitchen equipment
  • How to soak and dehydrate nuts and seeds
  • How to make your own nut and seed flours
  • How to make your own nut butter
  • How to make sauerkraut
  • How to make chicken broth
  • How to make beef bone broth
  • Two recipes for making coconut milk
  • How to make almond milk
  • How to make ketchup and mayo
  • How to make yogurt
  • How to make ginger tea
  • Where to buy nuts and grass fed organic meat
  • Breakfast recipes
  • GAPS baked good recipe

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

Order the GAPS/SCD: Egg-Free Menu Planners:

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

You will have access to all GAPS planners and recipes available AND all Weekly Nourishing Foods Menu Planners, which are also based on the GAPS diet.

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:

 

GAPS Guide by Baden Lashkov:

If you have not yet read the GAPS Guide by Baden Lashkov and are planning on implementing the GAPS diet, I highly recommend her book.

Baden offers simple and practical advice on how to start this diet, taking things slow and steady according to your pace.  She also covers important information about juicing and supplements that is vital to healing that is not covered in the menu planner such as taking Cod Liver Oil and Probiotics.

If you want more detailed and scientific information about how and why this diet works, you can also order The Gut and Psychology Syndrome by Natasha Campbell-McBride, who created the GAPS protocol based on the SCD diet.

Who can benefit from the GAPS diet?  (Find out more here at the official GAPS website)

Anyone with the following symptoms or experiences in life:

  • Depression
  • Autism
  • ADHD
  • Obsessive-Compulsive Disorder
  • Learning disabilities
  • Schizophrenia
  • Anxiety
  • Night wakings
  • Behavioral problems
  • Hyperactivity
  • Bipolar disorder
  • Eczema
  • Asthma
  • Colic
  • Failure to Thrive
  • Fussy eaters
  • IBS – Irritable Bowel Syndrome
  • Frequent colds, flu or ear infections
  • Dyslexia
  • Dyspraxia
  • Not breast-fed
  • Have had numerous courses of antibiotics
  • Chronic cystitis
  • Mood swings
  • Poor memory
  • Difficulties to concentrate
  • Underweight
  • Crohn’s disease
  • Ulcerative colitis
  • Any other digestive disorder

Here are some of the recipes that you will enjoy in the four menu planners:

Dinners and sides:

  • Nourishing Vegetable Chicken Soup
  • Veggie Pizza
  • Zucchini Noodles or Spaghetti Squash with Turkey Marinara
  • Chicken Tacos and Guacamole
  • Hearty Fish Chowder
  • Shepherd’s Pie
  • Fish Sticks
  • Butternut Squash “Chili”
  • Southern Crispy Chicken
  • Mashed Cauliflower “Potatoes”
  • Cauliflower Leek Soup
  • Curried Butternut Squash Soup
  • Butternut Squash and Carrot Fries
  • Plus more!

Breads and Desserts:

  • Coconut Bread
  • Granola Nut Cereal
  • Fruit Cobbler
  • Almond flour tortillas
  • Apple Cinnamon Coconut Cake or Muffins
  • Biscuits
  • Crackers
  • Blueberry and Zucchini Spice Muffins
  • Spice Cookies
  • Banana Pancakes
  • Plus more!

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

Become a Heart of Cooking member:

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!

Click here to read what our customers have to say.

 

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!

Save

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24Sep

Nightshade-free Menu Planner

Do you follow a nightshade-free diet?  Are you looking for a healthy and whole foods weekly meal plan?

For many people, following a nightshade free diet can help alleviate different health problems.  Some of these health issues include the following:

* acid reflux (GERD)
* tomato allergy
* chemotherapy
* arthritis
* kidney dialysis

If you’re nightshade-free, this menu planner is for you!  All of the recipes are free of tomatoes, potatoes, bell peppers, hot peppers and eggplant.

This menu planner is also free of soy, dairy, wheat and gluten.  I have found that people who are nightshade-free usually avoid all or most of these other foods as well.

This menu planner is free of the following:

  • Nightshade vegetables: tomatoes, potatoes, peppers, hot peppers and eggplant.
  • All foods containing gluten: wheat, barley, spelt, kamut, rye, and oats.
  • All dairy products: milk, cream yogurt, cheese, butter and other products made from cow’s and goat’s milk.
  • All soy products and foods containing soy: soy sauce, tofu, miso, tempeh, soy milk, soy oil, soy lecithin and other soy byproducts
  • Refined sugar, pork, alcohol, preservatives, MSG and other artificial ingredients.

Each week of the Nightshade-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
  • Newer menu planners contain one breakfast meal a week.
  • Alternative cheese recipes
  • One dessert recipe a week to compliment your meals

More details:

  • Customize any menu planner to your needs.
  • 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.

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

Order the Nightshade-free Menu Planners:

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

All recipes & planners on the member site are gluten-free and most are dairy-free or have suggestions for dairy alternatives.

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:

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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23Sep

Thanksgiving Limited Diet Menu Planner

parsnipcarrotsoup

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

You’re in luck! Because we have a wonderful allergen-free menu plan for Thanksgiving.  If you are looking for a different diet, we have two other Thanksgiving Menu Planners:

You can access all of our Thanksgiving and Holiday menu planners on the membership site.  Read more about the membership site here.

It is  a yummy and beautiful menu plan for Thanksgiving day that is free of the following food allergens:

no dairy –  (butter is used but alternatives are given)

no gluten – all grains and products containing gluten

limited grains – There is a recipe for wild rice stuffing for people who can eat rice.   All desserts are grain-free.

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

Grain and Gluten-free Pumpkin Pie with Coconut Crust

Grain and Gluten-free Pumpkin Pie with Coconut Crus

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

limited starches – there is a regular mashed potatoes recipe as well as a mashed cauliflower recipe for people who can’t eat starch or nightshades.

no corn

no beans and legumes

egg-free options – there are two egg free desserts and many other egg-free options

This menu planner can be used for many diets including:

  • Gluten-free
  • Dairy-Free
  • GAPS
  • SCD
  • Paleo
  • Yeast-free – I used honey in the recipes but you can use stevia if you like.

What kinds of foods will be used:

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

MENU: You will find there is plenty to choose from for your specific diet.  I don’t expect you’ll make all these desserts, but I am sure you will find one that you’ll LOVE!

Thanksgiving Day Menu:

Snacks (for hungry children before dinner is served):

  • Crispy Pecans
  • Pumpkin Dip with Apple Slices (contains cashews and sunflower seeds)

 

Gluten and Dairy free Green Bean Casserole

Dinner:

  • Roasted Turkey

Veggies:

Condiments/Sauces:

  • Spiced Cranberry Sauce
  • Mushroom Gravy (contains cashews)
  • Lacto-Fermented Sauerkraut


Breads/Stuffings:

  • Coconut Savory Rolls (contains eggs)
  • Coconut Bread Stuffing (contains eggs)
  • Wild Rice Pecan Stuffing (egg-free and gluten-free)

 

Gluten-free and Dairy-free Pecan Pie

Desserts:

  • Pumpkin Bars (contains almonds and eggs)
  • Pumpkin Pie (contains eggs)
  • Egg-free Pumpkin Pie (contains almonds)
  • Egg-Free Apple-Apricot Pie (contains almonds)
  • Pecan Pie (contains nuts and eggs)

Pie crusts and Dessert Toppings

  • Gluten-Free Almond Pie Crust (contains almonds)
  • Nut-Free Coconut Pie Crust (contains coconut)
  • Cashew Date Frosting (contains cashews)
  • Coconut Whipped Cream (contains coconut)
  • Coconut Icing (contains coconut)

What does the menu planner include?

  • An organized shopping list
  • ALL of the recipes above for you to choose from for the day of Thanksgiving
  • Substitution ideas for main ingredients of dishes
  • Kid-Friendly Tips

How much is the menu planner?

$5.95 You can ORDER the menu planner here!

OR:  You can access the Thanksgiving Limited Diet Menu Planner on the membership site along with the following other holiday menu planners and recipes:

Happy Thanksgiving!

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 your 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 Thanksgiving Menu Planner 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 Thanksgiving this year, no matter what your diet is!

You can also leave a comment on my Blog about your ideas and suggestions!  Click here!

23Sep

GAPS/SCD: Nut-free Menu Planner

Are you ready to start the GAPS or SCD diet but you’re not sure where to begin?

We have four GAPS planners available, based on common allergens.

All of these planners are available to you when you become a Heart of Cooking member:

All recipes in the Nut-free GAPS/SCD menu planners are:

  • Grain-Free
  • Wheat/Gluten-free
  • Nut-free
  • Most recipes are dairy-free or have dairy-free substitute suggestions
  • Starch-Free (quinoa, amaranth, potatoes, yams, sweet potatoes, and parsnips)
  • Soy-Free
  • Sugar-Free (only honey, fruit and some stevia is used)
  • Corn-Free
  • Peanut-Free
  • Free of legumes except navy beans and lentils
  • Preservative-Free and MSG-Free

Each week of GAPS menu planners includes:

  • Recipes for 5 delicious dinners
  • Recipes for 5 complementary side dishes
  • Newer menu planners contain breakfast recipes
  • Two soup recipes each week made with nourishing broth
  • One dessert recipe a week to compliment your meals
  • An organized shopping list for the entire week

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

BONUS recipes and info available in the planners and in the support section:

  • Planning ahead for leftovers for lunch and snacks
  • List of allowed and non-allowed foods (condensed version)
  • A quick note about necessary kitchen equipment
  • How to soak and dehydrate nuts and seeds
  • How to make your own nut and seed flours
  • How to make your own nut butter
  • How to make sauerkraut
  • How to make chicken broth
  • How to make beef bone broth
  • Two recipes for making coconut milk
  • How to make almond milk
  • How to make ketchup and mayo
  • How to make yogurt
  • How to make ginger tea
  • Where to buy nuts and grass fed organic meat
  • Breakfast recipes
  • GAPS baked good recipe

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

Get a FREE sample of the GAPS/SCD Nut-free Menu Planner:


Order the GAPS/SCD Nut-free Menu Planners:

These 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 dayas

GAPS Guide by Baden Lashkov:

If you have not yet read the GAPS Guide by Baden Lashkov and are planning on implementing the GAPS diet, I highly recommend her book.

Baden offers simple and practical advice on how to start this diet, taking things slow and steady according to your pace.  She also covers important information about juicing and supplements that is vital to healing that is not covered in the menu planner such as taking Cod Liver Oil and Probiotics.

If you want more detailed and scientific information about how and why this diet works, you can also order The Gut and Psychology Syndrome by Natasha Campbell-McBride, who created the GAPS protocol based on the SCD diet.

Here are some of the recipes that you will enjoy in the four menu planners:

Dinners and sides:

  • Nourishing Vegetable Chicken Soup
  • Veggie Pizza
  • Zucchini Noodles or Spaghetti Squash with Turkey Marinara
  • Chicken Tacos and Guacamole
  • Hearty Fish Chowder
  • Shepherd’s Pie
  • Fish Sticks
  • Butternut Squash “Chili”
  • Southern Crispy Chicken
  • Mashed Cauliflower “Potatoes”
  • Cauliflower Leek Soup
  • Curried Butternut Squash Soup
  • Butternut Squash and Carrot Fries
  • Plus more!

Breads and Desserts:

  • Coconut Bread
  • Granola Nut Cereal
  • Fruit Cobbler
  • Almond flour tortillas
  • Apple Cinnamon Coconut Cake or Muffins
  • Biscuits
  • Crackers
  • Blueberry and Zucchini Spice Muffins
  • Spice Cookies
  • Banana Pancakes
  • Plus more!

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

Become a Heart of Cooking member:

These 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!

Get a FREE sample of the GAPS/SCD Nut-free 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!

Click here to read what our customers have to say.

 

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!

Save

Save

Save

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