First as a pharmacist, and then repeatedly as a new mom, a parent in playgroups, a heart patient, and a person heading toward middle age, I notice a trend when the conversation turns to health. Even when the conversation is about a specific health problem, like arthritis, the discussion ends up on diet. Diet in the sense of the foods and nutrients we are taking in, but also diet in the sense of weight loss---and how to do it.
As for the weight loss part, I don't have many answers. I can tell you that completely eliminating wheat will cause the pounds to drop! But I can tell you as a health professional that a drop like that isn't a good one. In fact, I worked with my new wheat-free constraints to get more calories and more nutrients regularly each day until my weight, energy, and GI system stabilized to the new norm.
I'd really like to spend some time on this blog about the nutrition end of eating with food allergies---in particular how to understand where our nutrients come from and how to get the macro and micro-nutrients we need when we adapt ingredients.
Why? First, because changing diets affects not just the allergic person but also the entire family and even the wider circle. Second, because it's hard to see what you are missing in daily or weekly nutritional needs when you're really focused on the safety, and it's easy to redo a diet (for any reason) to one that can hurt you more in the long run---like one that doesn't give you enough protein to keep your body going all day.
Moderation is key, but that doesn't mean it is easy when common foods are eliminated as options.
For today, I'd just like to share a few resources that have come my way from other food allergy (or just mom-friend) families and from health searches I've done before to help out friends and family who changed their diets, often for non-allergy health reasons.
It's almost impossible to find sources that are reliable but not scary or intimidating by just random Google searching these days. Most of the top hits revolve around fad diet trends, famous personalities, or "Dr. X" websites that may or may not be written by medical doctors or people with graduate degrees in a health field like medicine, nutrition, or dietetics.
Check out these links, and let me know if you have any favorites to add. You can find links to other reliable resources on my Useful Resources and Tools I Use pages, too.
Happy Monday, everyone!
A reader whose kids have food allergies and who works to teach other kids about food allergies shared an article from this website with me a long (too long) while back: https://www.dietspotlight.com/diet-watch-common-food-allergies/. Marion and daughter Ashley, thank you!
The direct article link will take you to a page with a thorough but not overwhelming list of reliable sources of information about food allergy reactions, precautions, medical information, and more. I loved that these were collected into one easy list and included places like MayoClinic.org, which I use for personal and work research every week, and the latest ChooseMyPlate materials, including the one aimed at kids.
Although DietSpotlight the company is focused on weight loss products, its approach is well researched, transparent, educational, and friendly. Really, what all medical communication should aim for. I don't use or endorse products for weight loss specifically, but I also realize that many people look for supplements to help them, especially when personal efforts or traditional medicine just aren't enough. So, I scanned through the rest of the site, and I found a lot to like:
Certified or verified vitamins and supplements
Almost 70% of Americans take over-the-counter supplements. Although people should (theoretically) be able to obtain the nutrition they need from daily food intake, the reality is that not everyone---by choice or necessity---eats to make that happen, and numerous chronic diseases can sidetrack the ability to get sufficient nutrition from foods.
So, vitamins and supplements can be good. But. Many people don't realize that these products are not held to the same standards as medications, even over-the-counter medicines. Instead, manufacturing standards apply more often. That doesn't guarantee the quality or quantity of the ingredients, nor does it speak to the success of that ingredient to improve health.
A few organizations are trying to change that, though. In addition to places like Consumer Labs, the US Pharmacopeia rigorously tests vitamins, herbs, and other supplements to confirm the accuracy of labeled ingredients. Products submitted for approval can receive a USP Verified stamp. An example is the NatureMade line of products.
You can find an updated list of verified products at the Quality Supplements website (www.quality-supplements.org/verified-products).
If you are looking for more information specifically on herbal medicines, you can find researched facts about different herbs---searchable online at The Herbal Medicines Compendium---and a list of supplements at the USP websites, too.
Finding Help to Fix a Diet
Sometimes the amount of information out there, or the number of health problems you are trying to balance, becomes just too much. Registered counselors and dietitians or nutritionists are experts in the many reasons and safe ways to rework a diet.
The Chrysalis Group serves the DC metro area and offers specialized support for kids with food allergies. Perhaps even more useful, the "Find a Health Professional" website has a database of dietitians who focus on food allergies, wherever you live.
Ah, another Friday and I have yet to finish the blog post I started on Monday night. 2018, that’s going to be my year of planning ahead, I hope! I’m aiming in 2018, and really now too, for the mantra “get it done, not perfect” ---with encouragement from the Mamapreneurrevolution
Instead of that nutrition post (still in the draft folder), which really just isn’t done, I’m going for a get-it-done post today.
Last night, I needed to use up a lot of random foods for dinner, and I had to make it in just a few minutes if possible, without a lot of prep time. As my kids get older, my husband and I find ourselves all over town with them in different directions---a somewhat new occurrence for us. I needed a dinner to lay out ahead of time that I could toss together when we all got home, hungry and ready to eat right away.
And, instead of planning that dinner, I spent the morning looking at carrot cake recipes.
Let me explain: I don’t actually like carrot cake. Or at least I don’t think I do.
I have a dear friend in Florida who adores it, though, and a neighbor friend who makes the most amazing cake I’ve ever seen…and it’s carrot. I trust these two an awful lot. And I found pre-shredded carrots at Trader Joe’s. And I found a gluten-free carrot cake bread-loaf recipe at ElaVegan, and I’m pretty desperate right now for a good slice of quick bread for autumn mid-mornings.
Naturally, I started searching for more examples of carrot loaf cakes, because the one I found looked amazing but wasn’t quite what I was going for. Then I started brainstorming about what I might do with the recipe. And I realized that I’ve almost never explained how or why I remake recipes---trying to balance the art and science of cooking and baking without any professional kitchen experience whatsoever (like most of you, I hope!). Thus, this post was born.
Most of my "recipes" these days are made up on the go as we tease out the true allergies in the house. So, today, you get a walk-through of how I start to build a recipe-creating/converting grid AND a recipe-free method for the quickest allergy-safe dinners ever. Maybe I’ll get to that nutrition post by 2018….
Converting and Creating Allergy-Safe Recipes
If you’re like me, you have a ton of recipes from your past that you adore and can’t make as is anymore because of food restrictions. That’s a natural place to start converting ingredients to safe ones, of course.
Also, though, I tend to find recipes on favorite food blogs/sites or even on allergy-friendly sites that just don’t quite fit our needs. Maybe they’re dairy-free but not egg-free, or they’re wheat-free but not dairy-free. You get the idea.
When that happens, I grab the recipe that inspired me, search for a few more examples that might replace other allergens, and line them all up in a table with the same/similar ingredients on the same rows. Like so:
Then I aim for my own version, which uses the ingredients I know are safe and work for us, and which usually relies on ingredients I already have on hand.
For example, if it’s a fruit or veggie product, I might use juice instead of milk. If the original has nuts, I might replace them with dried fruit or just leave them out. If peanut butter is key, this recipe might not be for me! But it can still work in some cases with another thick spread or oil, if I’m lucky. If the recipe has 1-2 eggs, I’ll use one of my favorite egg mixes (applesauce, starch, and water), might increase the oil or fruit/veggie content a bit, and might add some extra leavener (baking soda) if it’s a baked good that should dome.
If my final version is quite similar to one of the originals, then it’s ALWAYS called an adapted recipe if/when it goes on my blog or in a book. If the final differs pretty substantially (a qualitative statement, I know), it’s simply inspired by, or maybe acknowledged in another way.
A lot of my recipes come out of my family archives, but I get more and more inspiration from friends and families lately, too!
Here are a few lessons I’ve learned during my baking grid experiments so far:
1) If the recipe calls for coconut oil, or is a no-bake recipe, you really can’t replace the coconut oil with a liquid oil. Semi-solid oils are crucial for holding together batters after they cool. You can try to lower the amount of coconut oil, though, for heart healthy purposes.
2) Recipes with 3 or more eggs are really tough to convert to egg-free versions. Sometimes it’s worth cutting the original in half and making smaller batches at a time instead.
3) Recipes without the fatty mouth feel of dairy and eggs really need some extra kick sometimes, even if you get that texture from oils or fruit sauces/butters. We have “accidentally” used double the amount of cinnamon, vanilla, and many other herbs with a lot of success.
4) Too much baking powder gives you bitter cookies. Baking soda and powder are both important. Don’t use just one if the recipe calls for both! If I’m replacing eggs in a recipe that calls for just one, I try to use the other option for a better balance. Don’t forget the extra lemon juice or vinegar if you add soda to a recipe, though, because the acid isn’t built into that leavener.
Since I “wasted” much of my morning browsing around carrot cake ideas, I really had to stretch to pull off our Recipe-Free Dinner. You know what’s funny, though? Everyone thought it was delicious (even the kid who won’t eat food that touches each other, usually).
This dinner was made in one pan and was served in individual bowls right from the pan. I measured just about nothing and went for the Rachael Ray eyeball-it method. Minimal cleanup necessary.
Hectic Day Dinner
Pick a sautéing oil (we love olive oil, always on hand)
Pick a veggie (we used pre-frozen sliced peppers, defrosted, but fresh will work well here of course)
Pick a protein (we used 1 pound of stir fry beef, defrosted, but beans or fish or another meat will do)
Pick a sauce or liquid vehicle (we used a leftover half-empty jar artichoke red pepper dip because I needed to get rid of it. To thicken it all up, I added a dusting of cornstarch, too)
Pick some seasonings (we used a huge scoop of minced garlic, unmeasured, and a ton of shakes of a Bavarian spice mix from Penzy’s)
Pick a healthy (low GI) carb (we used thin sliced farm red potatoes from our WGG delivery that morning)
Pick a leafy green (we used romaine on the side but a collard/kale green shredded into the bowl would be ideal if it’s on hand)
Warm some olive oil in a medium covered pan on the stovetop.
Add the veggies on medium high.
Add the meat, cut into small dices, and saute briefly; then cover and turn the heat to medium to steam.
Add the sauce or liquid, cornstarch, and garlic. Turn the heat up to high and bring to a boil, then return to medium and add the seasonings.
Wash and thin slice the potatoes, then cut slices in half and add into the pan (or stir in broken up rice noodles, instant rice, couscous, or other carbs if you choose).
Cover the pan and allow the steam and liquid to cook the potato slices. When they’re soft, dinner is ready.
Ladle some of the meal into each bowl and add the greens on the side or shredded into the mix.
*You can make this an even faster dinner by using leftover cooked meat, drained beans or tofu, and vermicelli-style Asian rice noodles or tiny Italian pasta (pastine).
So, what would you use in your version?!
Next year, my goal isn't going to be just to blog each week; it's going to be to blog on the same day each week! I'll get there...maybe.
This week, I was so excited to post my successful wheat-free brownie recipe...or my first-try wheat-free chocolate chip cookies...or a discussion about glycemic load and the carbs in different wheat-free grains...and on and on.
Instead, thanks to a great read I happened upon over at The Kitchn, I decided to post an actual well-tested recipe. It's inline with a downloadable PDF again, because updating my software and templates is just so far down on my to-do list these days.
This recipe is for leftover jam cobbler. It's inspired by the Pomona's Universal Pectin recipe for any kind of jam and oatmeal bars. Their delicious recipe uses butter and flour; my adaptation turns the bars into more of a crumb pie/fruit crisp with oats, wheat-free flours, and a small amount of applesauce and oil. Extra bonus, if you make your own jams or not: you can use this recipe with any type of fruit preserves, so save the dredges of your containers and mix them all together into this yummy dessert...or breakfast...or midnight snack.
You might notice that I'm relying heavily on oats now that I'm afraid to open the APF jar in my kitchen. Are oats enough to replace wheat? Simple answer: no. Even GF oats, for my friends with celiac. First, you will get tired of them quickly! Second, I've learned fast that it's better to mix flours for texture and for nutrition.
But, oats are easy. And I'm just starting to not panic about the joy of cooking without so many old favorites. So, here's another oat-and-almond success. Enjoy!
3/4 cup gluten-free oat flour (I use Bob's Red Mill)
1/3 cup tapioca starch (any starch will do)
1/3 cup almond flour (or replace with more oat flour or chickpea flour for almond allergy)
1 cup brown sugar (you can reduce this to taste if you watch glucose levels)
1/2 tsp salt
1-1/2 cup rolled oats
1/2 tsp baking soda
1 tsp vanilla
scant 1/2 cup canola oil
scant 1/2 cup jarred, unsweetened applesauce
1 cup leftover jams (runny remainders are great for this, but thick new jams work too)
1/4 cup cornstarch (use as little as 1 Tbsp for thick jams and the cobbler will still bake up)
BOTTOM CRUST DIRECTIONS
Preheat the oven to 400 degrees.
Lightly grease a medium casserole dish. I use a 7 x 10 Corningware-style dish.
In a large bowl, use a wooden spoon to combine the dry ingredients of the crust.
Make a small well in the mixture and add the vanilla, oil, and applesauce.
Use two forks to drag the liquids through the crust mixture to make a crumbly texture (similar to cutting in butter). I like to turn the forks over and pull them away from the middle of the bowl in different directions.
Use your hands or a spoon to scoop almost exactly half of the crust into the prepared dish.
Wet your fingertips and press the mixture lightly into a crust shape, from the middle toward the edges of the dish. This crust should be just thick enough to cover the bottom, not thicker.
In a separate bowl, combine the jam and cornstarch, stirring or whisking until cornstarch is evenly distributed and not lumpy. The mixture will thicken with the oven heat.
Use a spoon to spread the filling across the bottom crust, leaving about 1/8-inch edge without filling.
TOP CRUST DIRECTIONS
Wet your fingers again and drop the rest of the crust mixture onto the filling in small sprinkles or crumbles. This will not look like it's going to work! You should have enough crust mixture left to almost cover the filling, with some holes. It's most important that your edges are covered with the crumble (but the result tastes just as good if the filling leaks out!). If you have a hard time with the wet mixture, it's okay to incorporate a bit more oat flour to the top crust mixture, too. The entire recipe is very forgiving of measurement estimates (which could be why I like it so much!).
Place the dish uncovered into the oven for 20 minutes (or until the edges are dark brown, if you like crispy crusts).
Remove the dish to a cooling rack for at least 15 minutes. This can be served warm with spoons, or it can be chilled and sliced later on.
I have grand plans to make or find some favorite wheat-free flour mixtures to keep on hand. I think this one will come in handy for the autumn crisps and maybe even for winter pies.
If I decide to try vanilla powder, I can mix it in with all of the crust's dry ingredients and have a ready-made crust that just needs a liquid to come together.
I'm seeing apple juice and canola with my fruit crisps, orange juice and olive oil with a sweet potato pie...so many possibilities! I wish I were organized enough to put them here as updates to the post when I try them. Maybe that will be the writing goal for 2019. :-)
What will you make with the crust? Do you have a favorite jam or other filling to try?
I’ve been eating a lot of oats lately. Not just oatmeal, either, or even just oatmeal cookies (yum). It started out that way, though: a nice bowl of hot oatmeal, graduating from instant to quick rolled to quick Irish to steel cuts. Using some in our cookies, scones, crisps. Without yeast, I was still making flatbreads and quick breads with traditional wheat flours. Without wheat now, too, though, oats have become much more important in our house.
In the past 2 months, I’ve experimented with home-ground oat flour, certified gluten-free oat flours, whole oats, toasted oats, overnight oats. You name it. I’m just diving into this wheat-free world, and I’d like to hang onto as many other grains and proteins as I can. That means I’ve also been trying rice flours, corn flours, bean flours, and more. Oats are a personal favorite, but even I can get sick of them.
For now, I hope that some examples of how we’ve played around with oats in new recipes will help others out there who might be trying to eat fewer wheat-type products, or who are looking for variety in their whole grains, or who just like oats more than for breakfast alone. Enjoy!
The (very short) making-flour learning curve:
Homemade ground flour: I tried my blender/processor instead of a coffee grinder. Not bad. Gritty, too coarse, though. Also dusty. And I have more to clean afterward. With prepacked flour widely available (and certified GF for any of my baking adventures for friends with celiac), I’m not doing this again unless I run out unexpectedly for personal baking!
Bob’s Red Mill: NOW I understand how important this company’s products are. We liked them before as a family without nuts, eggs, dairy, seeds. Without wheat, though, I’m turning to Bob’s oat flour or steel cut oats every single day. Their blog and podcast are particularly fun for bakers and cooks of any kind, custom eater or not. Plus, he and his team are just nice.
McCann's Irish oats, quick cooking: These have become our new kitchen staple. I can make my own basic oatmeal for morning customization in a jiffy, and I can tweak the recipe on the back of the box to make without any of our allergens. Win, win. I just wish the boxes were bigger.
My First Wheat-Free Recipe
It’s really not a long weekend without pancakes. My husband would say waffles. But I make the food, and pancakes are easier without eggs. Plus, I can make enough to freeze some for later, which is a nice surprise for everybody. Waffles seem to disappear in this house before the iron is cool.
Anyway, I found myself newly wheat free and facing a morning of making pancakes for my family and going without. I’m quickly prone to become a martyr in such circumstances, but I’m working hard at self care equal to what I’d do if my kids went wheat free (or at least close). They’re great at reminding me to do that, too. ?
So, Google. I came across a lot of great research about wheat replacement, and I’m still trying to gauge all of it and sort it in my brain and on paper. But I saw very early on a recipe by a chef, Dana Slatkin in 2012 for vegan almond pancakes. We can have almonds, now (mostly), and the eggs and butter were already replaced for me, so I was in.
I learned a lot about going gluten free from just this recipe. And it took a few tries to get the right texture, consistency, aftertaste, and more. Just a few tries---basically, the definition of deceptively simple. I'm still pretty sure this is my biggest wheat-free success to date, 4 months in, and it's the one I started with.
Here you go, inline for now with a pretty basic PDF to download if that's easier. It's still only the first full week of school here (read about how we missed a day of school for food allergies already), so nothing is pretty or organized or otherwise ready to go yet.
1-1/2 cups oat flour
1/2 cup almond flour
1/4 cup cornstarch
1/4 tsp psyllium
1/4 cup sugar
1 tsp cinnamon
1/4 tsp salt
1 tsp baking powder
1/4 tsp baking soda
2 tsp lemon juice
2 Tbsp canola oil
2 Tbsp unsweetened applesauce
1/2 Tbsp water
1-1/2 cups water (divided in half)
Preheat a griddle (check for readiness: a drop a water should sizzle).
In a medium bowl, use a wooden spoon to combine all dry ingredients.
Make a well, and add the first four wet ingredients.
Then add 3/4 cup water and stir to mix to a batter consistency. Slowly add in the remaining 3/4 cup water to the thickness you desire.
Let the batter rest for a few minutes while you check the griddle.
Make your pancakes as you usually would with wheat versions. For us, that means starting with a thicker batter and thinning it with water as we go along to make a spreadable, but not watery, round cake (two to a pan).
Enjoy what you can, and then freeze the rest between layers of wax paper. Toast or microwave to reheat.
My next go or two:
I also decided that, just because I’m wheat free doesn’t mean we have to be chocolate free. Dessert is essential. We figured out brownies without eggs, which sounds unreal. I was sure I could figure out brownies without wheat, too.
I tried three different varieties: rye was my absolute favorite, of course. I’m tweaking it with oats or sweet rice instead for those GF friends and hope to have both versions on the blog this fall.
Another oat inspiration wagon we're jumping on is overnights oats. My oldest daughter and I are making a sporadic tradition of evening oat creations to replace our old favorite morning cereals. Look for that post this fall, too, with some of our oat toasting/type comparisons.
Do you have any other outside-the-box ideas for oats or oat flours for us to try? Any tips on cups versus grams (I'm diving into that GF topic, too, while I'm at this.)?
It's the first week of school here, and a short week to boot. So, another photo collage blog instead of actual writing. Plenty of time for writing and recipes in the coming weeks (I hope!).
Until then, enjoy pics of what's to come, and please send in any ideas you have for me as I go wheat free (not all-gluten free). You can find me here, of course, and on Twitter, Instagram, Freedible, or FaceBook.
Oh, our happy start to summer! We perfected wheat-filled fruit breads galore and shared recipes and treats with people dear to our hearts. We made chocolate cookie cake---a long-time goal of mine---for birthdays. We even used some of our fresh strawberries for bread and even for barbecue sauce gifts! I thought that I was finally "done" figuring out allergy baking and could put all of our new family recipes together in a collection for good. Then, removing chicken started me on another round of adaptations, starting with pasta bowls of lean veal, fresh carrots, and herbs from our own pots. Tasty...but not the end of the big changes in our kitchen.
Last year, I was diagnosed with eosinophilic esophagitis, or EoE. Looking back, I've had some symptoms since college, at least. I've briefly characterized the emotional impact of different types of allergies before, and I hope to write more about the different types of food reactions, including EoE in adults and older children, in the coming months.
Diagnosis of EoE triggers is trickier than diagnosis of the disease itself. My testing and experiences clearly identified three culprits and suggested a handful of others, including wheat. My first wheat-free attempts weren't bad. They weren't great, either, though!
No poultry. And wheat free. For an Italian cook in a house that already avoids eggs, dairy, nuts, and seeds. And saturated fats. And added salt. Oh my. The summer started out with basics: lean crumbed sausage and brown rice, roasted trimmed pork loin. Salmon, peppers, and crumbled rice crackers salad. Sweet potato fries in olive oil. And, lest we forget, the first attempt at a wheat-free cake: easiest pineapple cake ever (apparently still not on this blog), with Bob's 1:1 GF flour instead of all-purpose...which was alright, but I'm too much of an experimenter to be content with it yet.
My entire family got a break from my grouchiness and had fun outdoors and in the kitchen together when we renewed our summer berrypicking trips. I think we might have enough jam in our freezers to last us until next summer!
Ah, summer. From (not pictured) strawberries through mid-summer blueberries and ending with blackberries and raspberries, we had plenty of fruit to enjoy and experiment with. Everyone preferred Pomona's blueberry-cherry freezer jam; Pomona's cooked raspberry and blackberry jams and the traditional SureJell versions were tasty, too. Pomona's was thick enough to top an oatmeal scone, and the thinner raspberry version was perfect as a wheat-free cobbler filling (only crumbs remained!). To get my crunchy fix, I've resorted to rye crackers (Wasa brand) spread with anything that has more flavor than the crackers alone!
With some help from my girls, we figured out a few recipes that worked for everyone in the house. And a few that made enough leftovers for me to eat happily while everyone else had chicken, sandwiches, and traditional pastas.
Some happy successes so far: Rye flour brownies, Betty Crocker gluten-free cake mix cupcakes, black bean sheet-pan brownies, gluten-free oat-almond mini brownies for friends with celiac, first-try corn fritters, warmed fresh local veggies, baked fresh sweet potato fries, and slow-cooker potato & pepper base for a roast.
Now, my least-favorite, but arguably the most important, part of developing safe recipes: trying them again and again to see if they hold up---and knowing when to stop tweaking and be content.
In a spiral, we're enjoying these repeat successes so far: Corn fritters and sauteed bok choy, squash and black bean salad, wheat-free scones (still crumbly though!), more fresh goodness from Washington Green Grocer, plenty of oat-almond pancakes for protein and whole-grain fiber in the mornings, chocolate coconut macaroon balls with defatted coconut flour, even more fresh veggies in olive oil, and steamed local apples with cinnamon (to avoid itchiness from oral allergy syndrome and keep kitchen time low during vacation).
From my spring testing for food triggers of EoE until now, I've gone through anger, shock, frustration, sadness, more frustration, more anger, etc etc. But with a lot of humor thrown in, and a great amount of family support. Life never stands still, and this is apparently my new adventure!
Today is the 1-year anniversary of my open heart surgery to replace an aortic valve and check out a growing aneurysm (left that one in there, unfortunately). Looking back, it's been the most amazing year! I knew surgery was needed, but I didn't realize how much I'd slid and given up until I had a healthy heart again---healthier than it ever was, actually, since I was born with a bad valve.
I still have over a week with my family before we all return to Fall routines of school, orchestra, work travel, softball, and more. This week, instead of a proper blog post, here's a collage of all of the fun places and experiences we had this summer---actually, these are JUST in August!
Photos are from hikes along Bluemont Junction, Potomac Overlook, and the C&O Great Falls trails, the National Zoo, swim days and berry picking days with friends, and a weekend in the Shenandoah.
I'm so very glad to be here, and I'm even glad to be reworking our foods yet again as allergies in our house change. I've learned a lot from being a heart patient and from having OHS. One thing I'm going to remember to hold on to:
Always say yes to (allergy-safe) cake.
Hi, I'm Nicole.
ABOUT THE BLOG
An apothecary is a person or a place. Either one implies healing and relates to pharmacy in its truest sense, as a source of treatment and advice.
This blog is my way of uniting my pharmacy training with my efforts to provide a healthy and safe lifestyle for my family. In true apothecary form, I research and prescribe alternative ingredients that work just right in each specific recipe, and I would like to share the results with anyone who needs help making their own family’s kitchen allergy safe and heart healthy.
Nicole Van Hoey's books on Goodreads
Bakery Bites: Breads and Treats Without Dairy, Eggs, Nuts, Seeds, or Soy
ratings: 1 (avg rating 5.00)
Kitchen Adventures With Multiple Food Allergies: A Recipe Collection for Celebrations Without Dairy, Eggs, Peanuts, Tree Nuts, Seeds, or Soy