Memorial Day Weekend Allergen-Friendly Menu Planner

I’ve had a lot of fun creating this week’s menu for the upcoming Memorial Day weekend.

Everything on the menu is picnic-friendly and is all reminiscent of summer coming, as well as being GAPS-friendly and free of many common allergens.

This week’s menu is gluten, grain, dairy, soy, seafood, peanut, sugar and starch free.  There are a couple recipes with nuts and eggs, but with the new member site, it is easy to swap out recipes if you don’t like or can’t eat something on the menu.

Here is this week’s Memorial Day Weekend menu plan that will be posted on the membership site by Friday afternoon:

1.    Barbeque Chicken and Veggie Kabobs
2.    Turkey Lettuce Wraps with Cashew Cheese and Mock Potato Salad
3.    Nutty Vegetable “Pasta” and Minty Spinach and Sugar Snap Salad
4.    Mushroom Meatloaf Muffins and Carrot Raisin Salad
5.    Spinach Timbales  and Garden Tomato Salad
6.    Barbeque Sauce
7.    Dill Pickles
8.    Lemonade
9.    Strawberry Shortcakes with Strawberry Rhubarb Sauce

I can’t guarantee it, but I may even add another dessert for people who are egg-free.  It would be a Strawberry-Rhubarb Crisp with Pecan Topping.

And like all the other menus on the member site, you can access this menu planner as well as all of the other Nourishing Foods and Allergy Free menu planners on the website.  This is already Week 11 of the Spring Menus, so the menu planner archives give you a great selection of recipes to choose from.

Enjoy!  And have a great Memorial Day weekend!


New Elimination and Detox Weekly Menu Planner

I wanted to officially announce the creation of a new menu planner for very limited diets – the Elimination and Detox Weekly Menu Planner.  For those of you who have asked for egg-free, nut-free and sugar-free menu planners, these are made just for you.  It is also a great menu planner for the following diets:

  • Anti-Candida
  • Elimination
  • GAPS 
  • SCD
  • Paleo

Plus, you can recieve a FREE copy of the first Elimination and Detox Menu Planner! Click here to receive your FREE copy!

All dishes in these planners are free of the following:

  • 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

Here is the list of the recipes in the FREE bonus planner:


  • Crispy Nuts and Seeds – How to soak and dehydrate nuts and seeds
  • Homemade Nut or Seed Flour
  • Cabbage Wraps


  • Egg and Grain-Free Breakfast Burrito
  • Turkey Sausages
  • Coconutty Avocado Sunflower Bowl


  • Pumpkin Seed Avocado Wraps and Asparagus Soup  
  •  Seed Flatbread and Italian Veggies with Artichoke Hearts
  • Green Pea Soup and Green Salad with Pumpkin Seeds


  • Lemon Herb Chicken with Zucchini Relish
  • Coconut Ginger Salmon and Steamed Broccoli with Herbs
  • Slow Cooked Rosemary Beef and Creamy Butternut Squash Soup
  • Coconut Fried Chicken and Mashed Cauliflower
  • Saffron Lemon Chicken and Lemony Green Beans


  •  Cinnamon Sunflower Seed Cookies

So, if this looks good to you, get your FREE copy here. You can also subscribe to the additional four weeks of planners on the membership website.  Have a great day!



Zucchini Noodle Chicken Salad


Once upon a time, it was a warm and sunny day in the middle of March in Maryland.  Ah, boy did it feel good after the long and cold winter we had experienced.  It gave us hope that spring was here and that the ridiculously cold winter had decided to finally give up its firm grip.  We opened the windows and let in the fresh air.  When dinner came, I looked in the fridge and remembered something I had been thinking about – gluten free pasta salad made out of zucchini noodles and anything else I might have on hand.  It turned into a zucchini AND carrot noodle salad because I only had one zucchini.  But this made it all the more colorful.  I added black olives, tomatoes and fresh parsley, some cooked chicken and a simple salad dressing.

Yes, spring was here and it felt wonderful.  Well, for a couple of days that is.  I am really trying not to be a grump about the fact that it is freezing outside (maybe not litterally, but it feels like it!)  But I am really not happy about it!

But I can at least share my recipe with you in case you already have some nice warm weather, or you simply want to have some hope that someday soon we will be enjoying pasta salads and other warm weather meals!

The great thing about this salad is that it is very versatile.  If you can’t eat tomatoes, you can use veggies like cooked green beans, sugar snap peas, or cooked asparagus.

Recipe for:  Zucchini Pasta Chicken and Vegetable Salad (grain-free, rice-free, dairy-free, gluten-free, soy-free)

You will need a julianne peeler for this recipe to make long, thin noodles.  But you can also use a regular vegetable peeler to make wider noodles.

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Allergen friendly menu planning member site is now available

Artichoke and Leek Risotto

You know the routine.  You wake up, look in the fridge and make the same breakfast you had yesterday.  Or maybe you simply don’t know what to eat because you just found out you can’t eat a list of foods such as gluten, dairy, corn, soy, eggs and nuts.

You go about your day, wondering if there were a simple solution to the problem you face every time you open the fridge:  what to eat on a limited and allergen-free diet?

I know this problem all too well myself.  I have allergies and food sensitivities to a list of foods such as grains, starches, dairy, soy, egg whites, corn, beans, almonds, salmon, MSG and artificial additives, hydrogenated oils, and probably other foods I am forgetting about at the moment.  My son has almost the same allergies as well and is now three. It is almost impossible to eat at a restaurant so I end up cooking almost everything.

It’s been quite a journey but part of my process in being able to survive all of our dietary changes has been to explore and create new recipes in the kitchen.

After creating the first set of Allergy Free Menu Planners, I started working on a membership site about 10 months ago.  And now, with a lot of planning, hard work and with the help of an awesome web programmer, the membership site is now available!

Here are some things you can now do with the member site that will make menu planning for an allergen-free and limited diet extremely easy and simple:

  • A new, seasonal and allergen-friendly menu will be available every week of the year
  • View ALL available menu planners and recipes on the site
  • Choose a menu planner or change it by searching for new recipes
  • Easily search for recipes free of your allergens
  • Add your favorite recipes and custom menu planners to your Recipe Box
  • Print your PDF with the menu, recipes and shopping list easily from the website
  • Receive email reminders every week to login and print a menu planner

It’s really very simple.  So far there are over 180 recipes stored on the database.  I will be adding a minimum of 45 a month and my goal is to reach at least 600 by the close of the year.

If you want to know more about the new member site please contact me or leave a comment.  You can read more about it here too:


This site was really designed with you in mind so any feedback I receive usually leads to positive changes in the menu planners.  Have a great day!



Carob Macaroons

First, a small announcement about the member site launch.  We are hoping to get the site done by Monday, February 14th for pre-ordered customers, and hopefully within a week after that for new customers.  So if you’re anxious to get started, the best thing is to pre-order.  Also, if you pre-order, you will receive 5 different pre-made menu planners for different diets immediately in your email for you to use this week.  Onto the recipe…

If you’re looking for an amazing treat this Valentine’s day that doesn’t have the normal allergens such as dairy, wheat, nuts, sugar and eggs, try these yummy macaroons!  I made them this week for Elijah but have since found I have very little will power to resist them.  And while the honey gives me a headache since I haven’t been eating it for over a month, this has been the only mild side affect I’ve had from eating them.

Please note that they are not GAPS legal, though I can’t really remember why carob and cocoa are not allowed on GAPS.  I have read though that after one has been on GAPS for a while, cocoa may be okay depending upon the person.  On another note, my husband loves them and hates coconut.  Mmmm?

Anyway, I hope you have a wonderful Valentine’s Day.  If you’re looking for a menu planner for a special evening with your loved one, check out the Valentine’s Day menu planner.  Here is the recipe:

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Mexican Butternut and Chicken Soup Recipe + Member site update

Once, again things have been very busy.  But I thought it was time to give a brief update about the new membership site.  Some people have had questions so I will answer them here.  Then, check out the new soup recipe below.  I created this a few weeks ago and really enjoyed it!

When will the membership site be ready?

Our scheduled launch date is next Monday the 31st of January.  At this point I am not sure if that means people will be able to login that day or if everything will be done and ready for people to login on the 1st of February.  My web designer is doing everything possible to get it done by Monday, but I will know more by the end of this week if for some reason we need an extra few days.

UPDATE:  February 2: So, we weren’t able to meet the deadline unfortunately because of the snow storm last week.  My web programmer is a mom to a little one and she can’t work when the daycare is closed due to weather.   We have also had quite a few other snow days this season.  So, as of now, launch date is still to be determined.  However, you can still pre-order and receive the Substitutions for Allergy-Free Cooking e-book for free before the launch.

I pre-ordered a membership.  How do I login to the new site?

You will be receiving an email about how to login either this week or early next week.  You’ll receive a password and that is how you’ll login to the member site.

If you pre-ordered, I want to thank you from the bottom of my heart for trusting in the project without seeing the end product.  Please know that you have helped to make this dream possible.  I’ve been working steadily on this project since last June so it has been a long process, but one that I believe will truly help so many people with food allergies.

I hope you enjoy this soup!  Have a great day!


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Morning Glory Muffins (gluten and grain-free)

I have been super busy getting the new membership site finished up so I haven’t been blogging much.  But I’ve been creating new recipes for the new site, which I am so excited about.  This is one recipe I recently came up with and they are really delicious, at least that is what people tell me – I am still on Intro and eggs so far are not working for me…  Here you go, I hope you enjoy the recipe!

Servings: 12
Prep + Cook = 45 minutes

* 1/2 cup coconut flour
* 1/2 teaspoon salt
* 1/2 teaspoon baking soda, delete for GAPS
* 2 teaspoons cinnamon
* 4 eggs, at room temperature
* 1/3 cup honey
* 1/2 cup coconut oil, melted
* 1 teaspoon vanilla extract
* 1 cup grated carrots
* 1 cup pineapple, chopped fine
* 1/2 cup raisins
* 1/2 cup walnuts, preferably soaked and dehydrated

1.  Preheat oven to 375 F.  Sift the coconut flour into a medium sized mixing bowl, and then add the baking soda, cinnamon and salt.

2.  Melt the coconut oil in a small saucepan, and then combine the eggs, coconut oil, honey, vanilla, grated carrots, and pineapple in another mixing bowl.

3.  Fold the wet ingredients into the dry and mix until combined.  If dry, add a little more melted oil or water to the mixture.  Fold in the walnuts and raisins.

4.  Use muffin papers or grease 14-15 muffin tins with coconut oil.  Place about 1/4 cup batter into each muffin tin.

5.  Bake at 375 for about 20-25 minutes or until muffins are lightly browned, cooked through and a toothpick come out clean when inserted into the middle of a muffin.


Broccoli “Potato” Soup

I’ve been on a bit of a cauliflower kick lately.  I never used to touch the stuff.  Now I love it.  And this past week (yes, during Christmas!) I’ve been “attempting” the Intro GAPS diet so I’ve been eating lots of soups.  I seem to have slipped off the wagon the past couple of days with going back to work, but I’m going to try to keep on it.  It takes a lot of planning, shopping, chopping and cooking!

Anyway, here is a soup that I really enjoy.  It tastes just like Broccoli Potato Soup to me but doesn’t have any starch in it.  And it’s great for the Intro diet or for anyone who just loves a nice bowl of healthy soup.

A secret ingredient is in the soup – beef bone marrow – and if this grosses you out, well, just ignore it.  But it is extremely healing for the bowels.  And you don’t taste it at all, really!  From Gapsdiet.com about bone marrow:

“The gelatinous soft tissues around the bones and the bone marrow provide some of the best healing remedies for the gut lining and the immune system; your patient needs to consume them with every meal.”

Here’s the recipe:

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Christmas Pancakes

A couple weeks ago I decided to try something different with the regular Saturday morning pancakes my son normally eats for breakfast.  I think it all started when my husband said that his grandmother used to make pancakes in all sort of different shapes, like Micky Mouse and such.

From there, I thought of using cookie cutters and round biscuit cutters to make shaped pancakes.  I wasn’t really sure how I was going to do it, but here is how it went:

I got my batter ready and heated up the skillet with coconut oil.  I use a good amount of oil – not so much the pancakes are swimming in it, but so that they definitely won’t stick.

I placed a couple of cookie cutters on the skillet and poured enough batter into them until they were a normal pancake thickness.

I really didn’t know what I was going to do next.  But once they were cooked on one side, I used a towel to pick up the cookie cutter because it was hot.

Then I used a butter knife to cut around the edges of the pancake next to the cookie cutter.  They gave away pretty easily and dropped down.  I flipped them over and cooked them briefly on the other side.

Continue Reading »


Pre-order a Membership and get 20% off

It’s finally here!  The pre-order sale has begun…

Pre-order a membership to the new member website anytime between now and Wednesday, December 22nd and receive 20% off all memberships.

Plus, receive the Substitutions for Allergy-Free Cooking e-book for FREE (regular price $15.95)!

Click here for more information about what the member site will include

Pre-order and get 20% off all regular prices

Plus, we’ll be offering Lifetime Memberships for only $288 to people who have purchased a menu planner or e-book from Heart of Cooking in the past.  If you’re a current customer, you will be receiving an email about Lifetime Memberships in your email.

Pre-order prices will expire Wednesday, December 22nd at midnight PST (Pacific Standard Time)

Have a great week and thank you for all your support!

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