Tag Archives: allergen friendly

Broccoli Raisin Salad

Allergen Information: Free of the top 8 allergens

As the days get sunnier, my soul longs for summer-like foods.  I literally dream of cookouts and berry cobblers and friends. Oh that beautiful smell. (Ok, maybe not the friends 🙂 )

This salad is a wonderful side for a pot-luck, BBQ, or just to have in the fridge for a lunch.  It’s easy to double the recipe to make for a large group.

Maybe if we all make this next week, we’ll shooooo the cold weather away and bring on the heat! Who’s with me?!

For the dressing, we use the Soy-Free version of Vegenaise so that our Beckham can eat it, but if you have no allergy to soy, you can use the regular kind or another brand we love called Just Mayo.

I top mine with this coconut bacon recipe.  Don’t mix the coconut bacon into the salad because it will get soggy–just sprinkle some on top each time you serve it.

Broccoli Raisin Salad
Prep time: 
Total time: 
Serves: 3-4
  • 1 cup vegan mayo
  • 2 T white wine vinegar
  • 2 T maple syrup
  • 1 t dijon mustard
  • pinch of salt
  • 10 cups fresh broccoli (about two large heads), de-stemmed and cut into bite size pieces
  • 1 shallot or ½ medium red onion, peeled and chopped
  • ½ cup raisins
  • ¼ cup raw sunflower seeds
  • coconut bacon (recipe linked above)
  1. Mix first 5 ingredients in a small bowl and set aside.
  2. Put remaining ingredients in a large bowl and stir until combined.
  3. Fold in desired amount of dressing until combined.
  4. Best if chilled for about an hour (but not necessary).


Savory Southwest Chili

Allergen Info: Free of top 8 Allergens

Special Equipment: Crockpot

This soup has the feel of chili but with a twist, and it perfectly satisfied my need for a “feel good” soup on our first (and only?) winter snow here in SC.  I made two batches in case we were “snowed in” (which doesn’t take too much down here)! It lasted less than 24 hours—wait, the snow or the soup?? I’ll let YOU guess 🙂

I love how the flavors in this soup blend together, but still emit a slight hint of jalapeno, fresh cilantro, and lime.

It doesn’t take too much work to put this soup together–and if you can get up a little bit earlier, you could let it simmer all day in the crockpot while at work….Dinner made easy!

Before you make the soup, you’ll need to roast the red pepper.  I suppose you could leave this step out (or throw them in with the onion when you saute), but I just love the flavor the roasted pepper gives the soup!

Roast a Red Pepper

The steps are simple.

How to Roast a Red Pepper:

  • Preheat the oven to 400 degrees
  • Cut the pepper into fourths and de-seed
  • Place on parchment lined cookie sheet and roast for 25-28 minutes.  It won’t matter if the tops of your peppers get black because you’ll be peeling the skin off anyways.  (If you are stretched for time, try roasting at a higher temperature or even broil!)
  • Place peppers in a brown paper bag and roll down a few times
  • Let steam for about 10-15 minutes
  • Take the peppers out and peel back the skin and remove

This recipe would be great with our Honey Jalapeno Corn Muffins or Tortilla Chips!

5.0 from 1 reviews
Savory Southwest Chili
Prep time: 
Cook time: 
Total time: 
Serves: 6
  • 1 can black beans, drained and rinsed
  • 1 can cannellini beans, drained and rinsed
  • 1 can diced tomatoes, undrained
  • ½ large onion, sauteed
  • ½ roasted red pepper (use the whole thing if you love it!)
  • 1 jalapeno, de-seeded and chopped
  • 1 cup frozen corn (ORGANIC is a must here!)
  • 2.5 cups vegetable broth
  • 1 t salt
  • 1 lime, zest & juice
  • 5-7 sprigs fresh cilantro, leaves chopped
  1. While roasting the red pepper, chop and saute the onion.
  2. Add all ingredients except the lime and cilantro in a crockpot.
  3. Cook on low for 6-8 hours.
  4. Fifteen minutes before serving, add the cilantro, lime juice, and zest.
  5. Serve hot with sliced avocado and tortilla chips!



Homemade Roasted Garlic Hummus

Allergen Information: Free of the top 8 allergens.

Special Equipment: Food Processor

Just a little while ago, I didn’t know what hummus was, and upon more research found out that it was made from Chickpeas.  Ok, great. I still didn’t know what those were either!  And back then, if I didn’t know what it was, I wasn’t about to try it. I was the girl who ate buttered noodles, Spaghetti-os from the can, and Laffy Taffy until I was full.  I ate chili for the first time after I got married at age 21 and gagged if I could even taste a HINT of peppers or celery.

I actually have a little confession to make–I once thought chickpeas were somehow related to chickens.  I can hear you chuckling now–in fact, I’m laughing at myself for how sheltered I really was. But if you thought it, too, hey–at least you aren’t the only crazy one!

I tell you part of my backstory to say, if you are there now, you aren’t alone.  So let me help.  Hummus isn’t weird; think of it as a dip or spread–a very flavorful one at that! Chickpeas, or garbanzo beans, are legumes, a plant-based protein.

I know there’s lots of hummus brands in the store, but most brands have some very bad ingredients and preservatives in them that have been linked to various health issues.  It’s so quick and easy to make this at home, so give it a try, and don’t let those toxins in your body!

Hummus Collage

I could eat this stuff with a spoon (maybe I do??), but there are many ways to eat it.  I love having hummus sitting out with raw veggies because it helps me get a few good servings of my vegetables in! It’s incredible on wraps, sandwiches, salads, or with some tortilla chips.

I’ve made lots of hummus recipes, but this one I created has all the flavors I love.  This one’s so good, Beckham licks it off his carrot stick, and then throws it at me screaming, “MO!”  (which is toddler translation for “more”). I love that he licks hummus, but I’m working on him actually eating the carrot, too!  Picky kids!

Before you make the hummus, you’ll need to roast the garlic.  I will say it again, ROAST THE GARLIC.  If you don’t, you’ll blow away the neighborhood.  I made several mistakes getting to the perfect recipe, and let’s just say, my husband had a hard time kissing me for several days after my last batch.

How to Roast Garlic

How to Roast the Garlic:

-Preheat the oven to 400 degrees

-leave the whole head of garlic intact, peeling away the outer layer

-cut the tips off, just enough to expose a tiny amount of the garlic

-wrap the head of garlic in tin foil, and bake for 30 minutes

-when it’s done, peel the garlic (this should happen easily) & you are ready to start your hummus!

Homemade Roasted Garlic Hummus
Prep time: 
Cook time: 
Total time: 
Serves: 6
  • 1 can chickpeas, drained & liquid reserved (see note)
  • 3 T reserved liquid
  • 2 T lemon juice
  • 1 T olive oil
  • 1-2 T tahini
  • 5 cloves roasted garlic (save the rest for something else!)
  • ½ t cumin
  • ½ t smoked paprika (see note)
  • ½ t salt
  1. Put all ingredients in the food processor & blend until creamy.
1. Reserve the liquid by putting the strainer over a bowl to "catch" the liquid. If canned items are an issue for you, you may also get dry chickpeas in the bulk section of your health food store & soak them prior.
2. You can find this at health food stores, usually in the bulk spices, but if you can't, regular paprika will work. I just LOVE the smokey flavor in my hummus!

**Please use all organic ingredients when possible


Coconut Cinnamon Popcorn

Allergen Information: Free of all top 8 allergens.  Gluten-free, dairy-free.  Contains: corn, coconut

I. Love. This. Snack.  #1 It’s cheap.  #2 It’s easy.  #3 It’s sweet AND salty.  #4 It’s like kettlecorn with a cinnamon kick! The coconut gives it a slightly sweet flavor, but it’s mainly used as a butter substitute.  Even if you aren’t dairy free, you still will love it–AND benefit from the wonderful properties of coconut oil!

Tips for buying ingredients:

Popcorn 2~Please, please, please–whatever you do, buy organic corn kernels.  (You can find them in the organic section of your grocery store or at your local health food store). Corn is one of the United States’ biggest GMO (or genetically modified) crops.  We don’t want to be walking science experiments here, so let’s be smart! You can ensure you have a pure corn kernel if you buy it organically! We will have a whole post about GMOs shortly, so just hang tight….

~White refined sugar sure isn’t good for you, even if it’s organic.  The only difference between organic sugar & regular sugar is that you can guarantee your sugar isn’t from a GMO sugar beet and wasn’t grown used synthetic chemicals.  This recipe features Coconut Sugar, which is still a sweetener, but is harvested with a little bit more natural process and still retains some nutrients, while white sugar has virtually no nutritional benefit for our bodies.  I wouldn’t suggest Coconut Sugar for our sweet tea 😉 but it’s a great substitute for baking if you like the taste!

To cook the popcorn, we use this Popcorn Trick recipe from 100 Days of Real Food, although our cooking time varies.  You simply pour 1/4 cup of kernels in a brown paper bag, fold the bag down a few times, and microwave it until done!  Alternatively, you can pop your popcorn on the stove. Feel free to add more spices if you like!

Cinnamon-Coconut Popcorn
Prep time: 
Cook time: 
Total time: 
Serves: 1-2
  • ¼ cup popcorn kernels
  • 1 T coconut oil, melted
  • 1 t coconut sugar
  • ¼ t ground cinnamon
  • sea salt, to taste
  1. Put popcorn kernels in a brown paper bag and microwave on your popcorn setting, or adjust time to fit your microwave.
  2. Pour popped corn in a bowl and drizzle coconut oil over.
  3. Stir until combined.
  4. Stir in coconut sugar and cinnamon. Sprinkle with salt.
  5. Enjoy!
*Please buy organic ingredients when possible!




Allergen Friendly Chocolate Chip Cookies

Allergen Information:  Free of top 8 Allergens

Adapted from Baby Cakes NYC

You will never believe these cookies don’t have any wheat, egg, or dairy!  They are perfectly crispy & addicting! My husband and I collaborated to make this fit both of our needs–mine?  Gluten free.  His?  A random craving for chocolate chip cookies!  Oh yeah, I should add–mine?  A daily serving of chocolate.  When we make food, we always try to make it allergen friendly so at least one of our children can eat them….These were a huge hit with Beckham!

Chocolate Chip Cookie

Allergen Friendly Chocolate Chip Cookies
  • ¾ cup Gluten Free Oat Flour (see note)
  • ½ cup Gluten Free All Purpose Flour (we use Bob’s Red Mill)
  • ½ cup Organic Sugar or Coconut sugar (I prefer Coconut Sugar)
  • ⅛ cup Ground Flaxseed
  • ¾ tsp Chia Seeds
  • ½ tsp Baking Soda
  • ½ tsp Sea Salt
  • ¼ cup plus 3 T Coconut Oil, melted or Grapeseed oil
  • 3 T applesauce (we like the cinnamon variety in these!)
  • 1 T gluten free Vanilla Extract
  • ½ cup Enjoy Life Chocolate Chips (or any other gluten free, dairy free chips)
  1. Preheat the oven to 325 degrees. Line 2 baking sheets with parchment paper.
  2. In a bowl, stir together all dry ingredients.
  3. Add in the oil, applesauce, and vanilla and stir until a thick dough forms.
  4. Fold in chocolate chips. One reason we love vegan desserts is because you can taste away without feeling guilty—taste that cookie dough 
  5. Drop the dough on the cookie sheets—we typically like big cookies! This recipe makes about 10-12 large cookies or about 20 small cookies.
  6. Place sheets in the oven and bake for 7 minutes. Rotate the baking sheets and bake 7 more minutes. The cookies should be golden brown and firm.
  7. The hardest part??? Step 7!!! Let the cookies cool for about 10 minutes before eating.
  8. We like to store left overs in the fridge!
  9. Enjoy!
You can buy gluten free oat flour or simply make your own in your high powered blender! Just measure out the oats, put in the blender, & blend until a fine powder forms!