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Allergy-Free Meal PlanTOP 8

Al lergy -Free

Adrienne Urban wholenewmom.com

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Living with food allergies isn’t easy. Since my son was born with multiple life-threatening food allergies, I’ve had to work around them for years. It hasn’t always been easy, but over the years I’ve added more and more recipes to our repertoire so now cooking allergy-free is a lot easier.

I’ve enjoyed sharing many of our recipes on Whole New Mom, but thought that an Allergy-free Meal Plan would help my readers.

A Few Notes: This menu is designed to present you with ideas to serve your family meals that are free of the top 8 allergens--with less stress and for less money.

However, I understand that not many families deal with all eight of these allergies. As a result, I’ve tried to give a lot of variety and options to make it work for you and those you love.

That being said, every recipe on this menu is free of Dairy, Gluten, Peanuts, and Soy.

If there are any other ingredients from the Top 8, they are always optional, and I usually offer substitutions. For example, if a recipe calls for milk, I simply wrote “dairy-free milk.” This can be any dairy-free milk that works for you – almond, coconut, rice, etc.

Also, for those who are vegetarians or vegans, or are just trying to save money on their whole food budget, many of these recipes can be made meatless. I’ve noted alternatives and places where meat is optional.

Top 8 Allergies & Common Alternatives:Here is a list of common alternatives to the Top 8 allergenic foods with, where possible, homemade versions of each. Making these basics from scratch has saved us a lot of money over the years!

Milk – Coconut milk, Almond milk, Rice milk

Peanuts & Peanut Butter – Other nuts and seeds, Nut Butter or Seed Butter (almonds or sunflowers are a favorite alternative)

Tree Nuts – Sunflower seeds, Pumpkin Seeds, Sunflower, Pumpkin, or Hemp Seed Butter

Eggs – Easy Homemade Egg-Replacer, Flax Egg, Chia Egg

Soy –Homemade Soy-Free Soy Sauce

Wheat – See my Gluten-Free Baking Tips

Shellfish - My recipes are natural free of shellfish

Fish - My recipes are naturally free of fish

A Note About Sugar:While sugar is not one of the Top 8, most of us know we could use less sugar in our diets.

Wherever possible, I include natural sweeteners or low-glycemic alternatives like stevia or xylitol.

Resources:Finding a company whose products you trust and enjoy can be a challenge – especially when dealing with allergies and clean eating.

You can visit my Resources Page for more on the companies whose products I enjoy and recommend.

The Whole New MomTop 8 Allergy-Free Menu Plan

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Disclaimer: This is Meal Plan is not intended to help diagnose, treat, cure, or prevent any disease. If you have any health condition or concern, please contact your physician or healthcare provider.

You should always consult with a physician or healthcare provider prior to changing your diet, exercise program, using any new product or supplement, or stopping the use of any product or supplement. This is especially true when dealing with allergies and anaphylaxis.

You are responsible for your own research of scientific and nutritional facts prior to doing anything mentioned on this website or on this blog. You are encouraged to research the facts on anything that you might think about doing based on the information on this Meal Plan.

Everyone’s body is different and what I say or what I have experienced might not be true for you. As such, I cannot be held responsible for the effects of anything that you might choose to do as the result of something that you may have read in this Meal Plan.

You may and should swap out or rearrange any meals or ingredients as you see fit.

Disclosure:This Meal Plan contains a few affiliate or referral links. That means that when you click on a link and make a purchase, I might make a small commission. However, the amount that you pay will not change.

I only recommend products that I either use myself or would be comfortable using. Occasionally, there are products that I link to for illustrative purposes only.

I so appreciate your support. Your choosing to shop through my site helps to keep this free resource going.

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Allergy-Free MenuW E E K 1

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Have Prepared:Baked Oatmeal, Egg Replacer, Soak & Cook BeansChicken Stock, Thaw Chicken

Breakfast Lunch Dinner Sweets & Snacks Prepare

Sun Baked Oatmeal

Easy Black Bean Dip

Veggie SticksChickenTortillas

Barbeque ChickenBroccoliSweet

Potatoes

Trail Mix

Mon Quick Drop BiscuitsChocolate Gravy

BBQ SaladFruit

Creamy Root Vegetable Soup

Biscuits

Chocolate Chip “Cheesecake”-Filled Chocolate Vegan Cupcakes

Thaw BeefThaw BaconSoak Beans

Tues Baked OatmealBacon

Leftover SoupSalad

Chili Mac & CheeseSalad

Ants on a LogThaw or grill/bake ChickenCook Beans

Wed Protein Smoothie

Leftover Chili Mac

VeggiesLeftover Black

Bean Dip

Pizza Platter

Almond Joy Bars or

Leftover Cupcakes

Thaw BeefBuckwheat

Granola

Thurs Buckwheat GranolaApplesauce

Mini PizzasSalad

Beef CurrySteamed Veggies

Fruit DipFruit

Fri Green SmoothieLeftover Curry

Cauliflower Rice

Big SaladSquash Applesauce

Thaw BeefFlax Bread

Potato PancakesThaw Sausage

Savory Hummus

SatPotato PancakesBacon, Sausage,

Applesauce or Fruit

Mediterranean Platter

Meatballs with Cream Sauce

PotatoesSteamed Broccoli

Dorito Popcorn See Next Week

Allergy-Free MenuW E E K 1

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Meat & Poultry

Herbs & Spices Pantry Items Refrigerated

Items Produce

Bacon (optional – use only high-quality from trusted sources, turkey or beef, if desired)

Beef, ground

Chicken, thighs or breast, boneless

Chicken, whole

Chicken pieces/bones/skin (optional, for stock)

Ajwain (optional)

Basil

Bay leaves

Cayenne

Chili powder

Cinnamon

Coriander

Cumin

Curry powder

Epazote (optional)

Garlic powder

Ginger, dried

Mustard, dried

Nutmeg

Nutritional yeast

Onion, minced

Oregano

Paprika

Parsley

Pepper

Red pepper flakes

Salt

Thyme

Turmeric

Almond extract (optional)Arrowroot powder or cornstarchBaking powderBaking sodaBeans, blackBeans, garbanzoBuckwheatCacoa Nibs (optional)Carob superfood powder (optional)Chocolate chips, allergy-freeChocolate extract (optional)Cocoa butter (optional)Cocoa or carob powderCoconut cream (optional)Coconut flakes, unsweetenedCoconut milk, canned or homemade (optional)Coconut oil or palm shorteningCream of tartarDried CranberriesEgg-replacer or chia seeds (see recipe)Erythritol (optional)Flax seed, whole or mealGelatin, grassfed (optional)Gluten-free flourGluten-free noodlesGluten-free oatsGranulated instant coffee or coffee substitute (optional)Honey or maple syrup or sugarHydrolysate (optional) Nut butter or seed butter (try homemade)Nuts, sunflower seeds, or other seedsOlive oilPalm oil (optional)Popcorn kernelsRaisins or other dried fruitRice, brown (optional)Stevia extract, powder or liquidStevia extract, liquid chocolate (optional)Tomatoes, canned (or fresh)Tomato pasteVanilla extract Vinegar, apple cider Vinegar, red wineVinegar, balsamic (optional)Xylitol or vegetable glycerin (optional)

Beef broth (homemade or clean store-bought. Vegeta-ble Broth Mix is a convenient alternative.)

Coconut yogurt (optional)

Dairy-free cheese (optional)

Dairy-free milk

Eggs or flax eggs or chia eggs or homemade egg-replacer (see recipe)

Gelatin, grassfed, or hydrosylate (optional)

Lime juice

Lemon juice

Mustard, spicy brown and/or whole grain

Olives (optional)

Pickles (optional)

Tahini (optional)

Worcestershire or soy sauce, allergy-free (optional)

ApplesAssorted vegetables for saladAssorted fruit for dippingBerriesBroccoliCarrotsCauliflower (optional)CeleryCelery rootCucumberCilantroGarlicGingerLettuce and baby greensMangoMushroomsOnionOnions, green (optional)OrangeParsnipPeasPeppers, bellPeppers, jalapeñoPotatoes, baking and boilingSpinach or other greensSquash, butternut or acornSweet potatoesSweet potato, Japanese (optional)TomatoesTomatoes, cherry

Grocery List

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Baked OatmealIf desired, make this now to save time tomorrow

INGREDIENTS:4 cups gluten-free oats4 cups dairy-free milk6 tablespoon oil, melted1/3 cup maple syrup or honey3 scoops (1/32 teaspoon each) stevia extract (see How to Use Stevia)1 teaspoon salt 1 tablespoon cinnamon2 eggs (or egg alternative - flax egg, chia egg, or Powdered Egg Replacer)2 teaspoons baking powder4 teaspoons vanilla1 cup nuts (optional)1 cup fresh or dried fruit (optional)Cinnamon sugar, for topping (optional) METHOD:Mix oats, milk, and sweeteners in a large bowl. Soak overnight or for 24 hours at room temperature (optional step). Add remaining ingredients and stir well, saving baking powder and egg substitute until last.If using nuts and/or dried or fresh fruit, put half of the nuts and fruit in the bottom of a greased 8×8 square baking dish. Pour the batter onto the nuts and fruit and top with the rest.If not using nuts and fruit, pour batter directly into greased dish.Top with cinnamon sugar.Bake in a preheated 375 degree Fahrenheit oven for 35-45 minutes, or until the middle of the cake is set.Serve either warm, with additional cinnamon sugar, nuts, fruit and milk or eat at room temperature like a cake. You can also serve with coconut cream or coconut yogurt.Store leftovers in the refrigerator in a closed container.Reserve for Sunday and Tuesday

Powdered Egg ReplacerMakes the equivalent of 45 – 50 eggs

INGREDIENTS:2 1/2 cups potato starch1 1/2 cups tapioca starch (see other options below in Notes)2/3 cup baking powder1/3 cup baking soda

METHOD:Place all ingredients in a bowl and combine well.Store in an airtight container.

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Have Prepared Ahead of Time

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USE:To replace eggs: To substitute for 1 egg, combine 1 rounded 1/2 tablespoon egg replacer powder and 2 tablespoons (1/8 cup) water.

To replace egg whites: If your recipe calls for egg whites beaten stiff, beat the egg replacer powder with water until stiff (note this won’t work for heavily egg-white-based dishes like meringues.)

To replace egg yolks: For recipes calling for egg yolks, use 1 rounded 1/2 tablespoon egg replacer powder with 1 tablespoon water.

NOTES:1. Rinsing the spoon off after using this replacer gets tedious really fast. I leave a 1/2 tablespoon

spoon in my container at all times.

2. I recommend putting a little card with the measuring instructions on the outside of your Powdered Egg Replacer container so that it will always be handy when you need it.

3. You should always get whatever you are making into the oven or onto the stove as soon as possible after mixing in the egg replacer. It tends to lose its effectiveness the longer you wait (due to the leavening agents in it).

4. You can substitute cornstarch or arrowroot for the tapioca starch with minimal difference. You could also sub out the potato starch, but it is a bit “heftier” than the other starches so I would use it if you can. You could also use white flour for either, but then your egg replacer will not be gluten-free.

Soak Black BeansPour 1 pound (2 cups) beans in a large bowl. Cover with at least enough water so you can touch the beans with your middle finger’s tip and have the water cover your second knuckle. Alternatively, speed soak in a pressure cooker by covering the beans with filtered water as instructed above and cooking on high for 2 minutes.

Cook BeansDrain and rinse soaked beans. Place them in large stockpot and cover with water. Bring to a boil, then skim off the scum/foam that builds up on top. If desired, add 3/4 teaspoon ajwain or 2/4 tablespoon epazote (to de-gas beans). Turn down to a simmer and cook until soft, 30 minutes to 2 hours, adding more water if needed.Freeze any leftovers.

Chicken StockINGREDIENTS:Chicken bones, skin, neck, tail, etc.Filtered water1-2 tablespoons apple cider vinegarOptional:Vegetables (odds and ends and leftover bits of carrots, celery, onion, stems from greens, broccoli stalks)1-2 garlic cloves, crushed

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1 bay leaf1 teaspoon each dried parsley, thyme and sage

METHOD:Place all ingredients in a crockpot or large stock pot. For crockpot, turn on low and simmer 12-24 hours, adding water if necessary. For stock pot, boil contents on high for a few minutes and skim off any scum, etc. with a slotted spoon. Cover, turn heat to low and simmer for 4-12 hours.

NOTE:Keep a freezer bag of vegetable odds and ends and chicken pieces in freezer, adding to it whenever you chop veggies or de-bone chicken. When it’s time to make stock, simply empty the contents of the bag into the pan or slow cooker, add spices and vinegar, and cover with water.

Thaw chicken (for dinner Sunday)y

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Breakfast:Baked OatmealSee serving suggestions in recipe

Lunch: Easy Black Bean Dip

INGREDIENTS:3 1/2 cups cooked black beans2 tomatoes, chopped4 tablespoons lime juice4 garlic cloves, chopped 1/2 onion, chopped1/2 cup cilantro, chopped1 1/2 teaspoons salt 1 jalapeno, chopped and de-seeded, if desired (optional)

METHOD:Place all of the ingredients except for the tomatoes and beans in a food processor or blender. Blend/pulse until minced.Add tomatoes and beans. Process slowly to desired consistency – just a little for a chunky, salsa-like dip; a lot for a smooth, thick, hummus-like dip.Serve on GF Tortillas with avocado and lettuce or dip with veggies. If desired, serve with ground beef or shredded chicken.

Veggie Suggestions:PeppersCeleryCucumbersCarrots

Dinner: Oven Barbecued ChickenDouble the BBQ Sauce and reserve leftover sauce and chicken for tomorrow

INGREDIENTS:4 pounds whole chicken or chicken pieces (breast, thigh, legs, etc.)

INGREDIENTS FOR BBQ SAUCE:1 (6-ounce) jar tomato paste1/4 cup water3 tablespoons tamari (or Bragg’s Liquid Aminos or Worcestershire sauce) 1 tablespoon chili powder1/4 teaspoon dry mustard

Sunday

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1 teaspoon lemon juice1 tablespoon apple cider vinegar or lemon juice1 clove garlic, minced (or ¼ teaspoon garlic powder)2 tablespoons onion, finely chopped (or 1/2 tablespoon dried)1 small chunk of ginger, finely grated (or 1/8 teaspoon powder)2 tablespoons sweetener of choice (or 1/16 teaspoon stevia extract) METHOD:In a small saucepan, whisk the water into the tomato paste.Add other ingredients for the sauce and cook over low heat for about 5 minutes.Spoon and spread evenly over chicken.Bake at 350 degrees Fahrenheit (375 if you prefer more of a “grilled” effect) for 50 minutes or until internal temperature reaches at least 180 degrees.

Steamed Broccoli

INGREDIENTS:1 bunch of broccoli, chopped into floretsSalt and pepper, to tasteOptional:Olive oil, flax seed oil, coconut oil Lemon zest or juice, balsamic vinegarToasted almonds, toasted sesame seeds

METHOD:In a sauce pan (with a steamer basket if you have one; omit if you don’t), bring 1 inch of filtered water to a boil. Add broccoli to pan and cover. Reduce heat and simmer 5-10 minutes, just until broccoli is bright green and you can easily pierce it with a fork.Season with salt, pepper, and any other toppings as desired.

Baked Sweet PotatoesReserve leftovers for breakfast tomorrow

INGREDIENTS:Sweet potatoesCoconut oil or olive oilSalt and pepper or maple syrup

METHOD:Pierce each sweet potato 4-6 times with fork and place them on baking sheet. Bake at 350 degrees Fahrenheit for 60-90 minutes, until potatoes are very soft and leaking juice. Top and season as desired.

Sunday (cont.)

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Snacks/Sweets: Trail MixMake according to your particular needs and likes. Combine equal parts salty and sweet and store in a plastic tub with a lid for easy snacking.

Salty Suggestions:AlmondsPecansWalnutsCashewsSunflowers seeds, hulledPumpkin seeds, hulled

Sweet Suggestions:RaisinsSugar-free dried cranberriesDatesDried ApricotsSugar-free Banana chipsDried berriesHomemade Chocolate / Carob ChipsHomemade White Chocolate ChipsLarge coconut chips

Prepare:Bake 1 pound chicken (optional, for dinner tomorrow)

Sunday (cont.)

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Breakfast:Quick Drop BiscuitsReserve leftovers for dinner

INGREDIENTS:2 cups dairy-free milk (like Easiest Coconut Milk, Easiest Almond Milk or Rice Milk)1/8 cup lemon juice4 cups whole grain gluten-free flour6 ¼ teaspoons baking powder 1 ¼ teaspoons baking soda 1 teaspoons salt 3 tablespoons oil

METHOD:Preheat oven to 425 degrees Fahrenheit. Combine lemon juice and milk in a measuring cup and set aside for 5-10 minutes, until it looks kind of chunky – this makes quick, dairy-free buttermilk.In a large bowl, stir together dry ingredients. Combine “buttermilk” and oil. Add wet ingredients to dry and stir until just mixed and then beat another 10 strokes. Drop by spoonfuls onto greased baking sheet and bake 12-15 minutes, until lightly browned. Top with chocolate frosting “gravy.”

Chocolate Frosting / GravyReserve leftovers for snack

INGREDIENTS:1/2 cup plus 2 tablespoons sweet potato purée (use leftover potatoes)1/2 cup coconut sugar25-35 drops plain or vanilla stevia liquid, to taste (or use Homemade Liquid Stevia)2 teaspoons pure vanilla extractpinch fine sea salt1/4 cup unsweetened cocoa (or cacao) powder2.5 oz dairy-free chocolate chips (or use Homemade Chocolate Chips)1/4 cup cashew/sunflower butter or tahini2 tablespoons coconut oil

METHOD:Place sweet potato, coconut sugar, stevia, vanilla, and salt in food processor and process to blend. Add the cacao powder and process until combined. Set aside.In a small, heavy-bottomed pot, combine the chocolate chips, nut butter, and coconut oil over low heat.Stir constantly until chocolate melts; remove from heat.Turn the mixture into the food processor and blend everything until smooth and creamy, scraping down sides as necessary.

Monday

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Lunch: Sweet BBQ Chicken & Mango Salad

INGREDIENTS:1/3 cup BBQ sauce2 tablespoons fresh orange juice1 tablespoon spicy brown mustard1 tablespoon red wine vinegarSalt and pepper1 pound chicken, shreddedCherry tomatoes1 mango and bell pepper, thinly slicedSpinach or other lettuce

METHOD:In a large bowl, whisk together the BBQ sauce, orange juice, mustard, vinegar, salt, and pepper to taste.Drizzle over veggies, chicken, and fruit.

Sliced Fruit

Dinner: Creamy Root Vegetable Soup Reserve leftovers for tomorrow

INGREDIENTS:1 tablespoon oil1 medium onion, chopped4 cloves garlic, minced 2 apples, peeled and diced1 1/2 cup celery root, peeled and diced1 cup parsnip, peeled and diced1 cup Japanese sweet potato, peeled and diced1 cup chicken, cooked and diced (optional)2 cups water2 cups homemade stock2 teaspoons oregano1 teaspoon sea salt (or to taste)1 cup full fat coconut milk (optional; see Easiest Homemade Coconut Milk)

METHOD:Preheat a large stockpot over medium heat. Add fat and let it heat a bit. Sauté onion for 2-3 minutes until soft. Add garlic, cook for one minute and add all diced root vegetables. Sauté until starting to soften, about 10 minutes, stirring occasionally.Add the water, stock, oregano, and salt. Bring to a simmer and cook until all root vegetables are fork tender.

Monday (cont.)

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Using a blender or food processor, puree the soup along with the coconut milk until smooth. Taste and add additional salt if desired.

Leftover Biscuits

Snacks/Sweets: Chocolate Zucchini CupcakesFrom Sugar-Free Mom

INGREDIENTS:2 cups zucchini, grated3 eggs (or egg alternative - flax or chia egg or Powdered Egg Replacer)½ cup applesauce, unsweetened½ cup olive oil1 teaspoon vanilla extract2 teaspoons chocolate liquid stevia (or use Homemade Liquid Stevia)2½ cups gluten free flour, plus 1 tablespoon½ cup cocoa powder, unsweetened2 teaspoons baking powder1 teaspoon baking soda½ teaspoon salt1 cup dairy-free chocolate chips (or use Homemade Chocolate Chips)Leftover frosting (optional)

METHOD:Preheat oven to 350 degrees Fahrenheit. Place zucchini in a food processor and process until smooth. Pour in a bowl and add the eggs, applesauce, oil, vanilla and stevia and stir to combine. In another bowl stir together dry ingredients saving one tablespoon of flour. In a small bowl mix that flour with chocolate chips. Set aside. Combine the wet with the dry ingredients and stir well. Add chocolate chips. Spray a muffin tin with nonstick cooking spray or use cupcake liners. Bake for 20 minutes or until a toothpick in center comes out clean. Allow to cool before adding frosting. Frost with leftover frosting.

Prepare:Thaw beef and bacon (for dinner and breakfast tomorrow)

Soak Garbanzo Beans See directions on Have Prepared Page. Make twice as much and reserve half for later this week

Monday (cont.)

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Breakfast:Leftover Baked OatmealServe with DF milk, whipped coconut cream, or coconut yogurt

BaconOr serve eggs or fruitPreheat the oven to 350 degrees Fahrenheit. Place bacon on broiler tray (to catch grease) or on a baking sheet. Cook 10-15 minutes, until crisp and brown.

Lunch: Leftover Root Vegetable Soup

Green SaladUse a combination of greens and seasonal veggies, including romaine lettuce, baby greens, spinach, celery, carrots, peppers, tomatoes, mushrooms, red onion, etc. Make a large amount and reserve leftovers for dinner

Five-Ingredient Salad Dressing

INGREDIENTS:1/2 cup olive oil1/2 cup apple cider vinegar 4 cloves of garlic, minced3 tablespoon nutritional yeast (optional, but delicious)1/2 tablespoon salt

METHOD:Pour olive oil and apple cider vinegar in serving container. Add remaining ingredients and stir to combine. Stir again to redistribute ingredients before serving. Store in refrigerator.

Dinner: Healthy Chili Mac Reserve leftovers for tomorrow

INGREDIENTS:2 teaspoons oil1 onion, finely diced4 cloves garlic, minced1 pound ground meat of choice4 tablespoons tomato paste1 (14.5-ounce) can pureed/crushed tomatoes2 cups beef broth, homemade or store bought2 teaspoons oregano1 tablespoon chili powder 2 1/2 cups gluten free noodles

Tuesday

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1/2 cup dairy-free shredded cheddar or favorite cheddar cheese (optional)Optional garnishes: avocado slices, pickled jalapeños, hot sauce, fresh lime, shredded cabbage

METHOD:Preheat a large skillet with a tight-fitting lid over medium heat. Add the oil and onions and sauté until soft, about 3-5 minutes.Crumble the ground meat and add in the garlic, stirring to break the meat up.When browned, add tomato paste, tomatoes, broth, oregano, and chili powder. Stir to combine.Mix in the noodles. Bring to a boil then lower the heat and cover. Cook until the noodles are al dente, about 7-10 minutes. The noodles will continue to soak up liquid as it sits, so don’t worry if it seems thin at first.Stir in cheese until melted. Serve with preferred garnishes.

Green Salad & Dressing

Snacks/Sweets: Ants on a Log

INGREDIENTS:Celery, cut into 3-inch stalksNut or Sunbutter (see Homemade Nut or Seed Butter)Raisins

METHOD:Use a knife to spread the nut butter into the bow of the celery. Top with raisins. Alternatively, dip the celery into a bowl of nut butter and then into a bowl of raisins.

Prepare:Thaw and/or grill/bake chicken for the rest of the weekThis can be a whole chicken you can roast and remove the meat, reserving bones and skin for stock. Or simply sprinkle boneless skinless chicken breasts or thighs with garlic, salt, pepper, and paprika then bake at 400 degrees Fahrenheit for 5-20 minutes, until juices run clear and chicken is cooked through. See recipes for the rest o the week to determine how much chicken you want to make. Some recipes can be left meatless.

Cook Garbanzo Beans See directions on Have Prepared Page.

Tuesday (cont.)

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Breakfast:Low-Carb Protein SmoothieEstimate amounts to tasteAlternatively, make a green smoothie

INGREDIENTS (PER INDIVIDUAL SERVING):1 tablespoon carob superfood powder1 tablespoon grass-fed gelatin or hydrolysateCoconut milk (or other DF milk)Stevia and/or fruit, to taste

METHOD:Thoroughly combine ingredients in a blender and serve. For an added touch, top with whipped coconut cream.

Lunch: Leftover Chili Mac

Leftover Black Bean Dip & Veggies

Make Pizza Dip and refrigerate to let flavors meld

Dinner: Pizza PlatterPizza DipVeggie sticksOlivesMushroomsFlax bread or gluten-free flat bread of choiceChicken, sliced

Pizza DipReserve leftovers for tomorrow

INGREDIENTS:3 cups garbanzo beans (see How to De-Gas Beans)1 ¼ cups water3 ¾ teaspoon basil1 ½ teaspoon salt3/4 cup nutritional yeast or parmesan cheese1/4 cup olive oil4-5 cloves garlic1 ½ teaspoons crushed red peppers1 ½ teaspoons oregano¾ cup tomato paste

Wednesday

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METHOD:Place all ingredients in a food processor, or high-powered blender.Blend until smooth, to your liking.Serve at room temp, or chilled. Store leftovers in fridge. Focaccia Flax Bread

INGREDIENTS:2 cups flax seed meal1 tablespoon baking powder1 teaspoon salt1-2 tablespoons healthy sweetener (sucanat, coconut sugar, honey or approx 1/32 tsp stevia extract)5 eggs, beaten, or egg replacer (see Powdered Egg Replacer)1/2 cup water1/3 cup coconut oil, melted

METHOD:Preheat oven to 350 degrees Fahrenheit and grease 2 baking sheets (or use baking stones, ungreased)In a large bowl, thoroughly combine dry ingredients.Add wet ingredients and stir well. If using eggs, make sure there aren’t obvious strings of egg in the batter.Let batter sit for 2-3 minutes to thicken up (don’t let it sit too long or it will be too thick to spread)Spoon batter onto baking sheets and spread evenly.Bake for 20 minutes, until it springs back when you touch the top and/or is visibly browned.Cool and slice to desired size.

Snacks/Sweets: Healthy “Almond Joy®” Bars Alternatively, serve leftover cupcakes

INGREDIENTS:CHOCOLATE BASE:1/2 cup coconut or palm oil 1/2 cup almond or sunbutter1/4 cup granulated sweetener or appropriate substitute (or 4-6 scoops stevia extract)6 tablespoons carob or cocoa powder3 tablespoons sweetener (sugar, maple syrup, or honey. For sugar-free use vegetable glycerine, xylitol, or erythritol)1 teaspoon vanilla COCONUT TOPPING:1 2/3 cup unsweetened coconut flakes7 tablespoons coconut or palm oil1/3 cup granulated sweetener (or 2-3 scoops stevia extract powder)1 ½ teaspoons vanilla

Wednesday (cont.)

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1/4 teaspoon almond extract (optional) 2 teaspoons arrowroot powder or cornstarchAlmonds halves or slices (optional)

METHOD:TO MAKE BASE:Melt oil and nut/seed butter over low heat. Stir in carob and granulated sweetener and combine thoroughly. Mix in remaining ingredients except for vanilla. Continuously stir until it slightly thickens, then remove from heat. Stir in the vanilla.Pour the mixture into an 8×8 pan and place in freezer to harden while you make the topping. If you don’t have room in your freezer, the fridge will get it solid enough to work with.

TO MAKE TOPPING:Melt oil in small pan and add coconut flakes. Stir.Add remaining ingredients. Simmer and stir until it thickens a bit. Once the chocolate is hardened, gently smooth the coconut mixture on top.Place slivered or whole almonds on top. Place bars back in the freezer until hardened. Again, the fridge will work, but it will take longer.Slice into squares of desired size and enjoy! They’ll probably be too hard to cut right out of the freezer so you may need to let them thaw a bit first.Store in the refrigerator.

Prepare:Thaw beef (for dinner tomorrow)

If desired, make granola today to save time (for breakfast tomorrow)

Wednesday (cont.)

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Breakfast:Buckwheat GranolaAlternatively, make a simple muesli from nuts, seeds, and dried fruitMakes 8 cups

INGREDIENTS:5 cups buckwheat (sprouting is best)1 cup dried cranberries, unsweetened½ cup pistachios (preferably soaked and dried - substitute other nut or seed if needed)1 cup flaked coconut, unsweetened¼ cup cacao nibs (optional)1 tsp cinnamon½ tsp salt¼ cup coconut oil, melted½ cup honey (use 4 scoops stevia for low carb)juice of one orangerind of 1 orange (organic)

METHOD:Combine all ingredients in a baking pan and place it in an oven on low-medium heat (approx 250 Fahrenheit or 120 Celsius.)After 45 minutes, give it a good stir and check to see how crunchy the buckwheat is. If you are using sprouted buckwheat, it may take up to 2 hours before it has fully dried out, but do check it frequently towards the end and stir the granola every so often to avoid burning.Alternatively, spread the granola mix out on dehydrator sheets. It will take approximately 10-12 hours on a medium setting to become completely crisp.

Top bowls of applesauce with granola

Lunch: Mini PizzasUse ingredients from dinner last night to top leftover flax bread with pizza toppings. Eat cold or pop under the broiler for a minute or two.

Green SaladReserve leftovers for tomorrowUse a combination of greens and seasonal veggies, including romaine lettuce, baby greens, spinach, celery, carrots, peppers, tomatoes, mushrooms, red onion, etc. Serve with five-ingredient dressing or a splash of olive oil and balsamic vinegar.

Thursday

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Dinner: Pakistani Kima (Beef Curry)Reserve leftovers for tomorrow

INGREDIENTS:2 – 3 tablespoons oil 1 cup onion, chopped1 clove garlic, minced1 pound ground beef 1 1/2 tablespoons curry powder 2 1/4 teaspoons salt1/8 teaspoon pepper1/8 teaspoon cinnamon1/8 teaspoon ginger1/8 teaspoon turmeric2 1/2 – 3 cups tomatoes or 1 1/2 (14-oz) cans3 potatoes, chopped small2 1/2 – 3 cups peas

METHOD:Melt oil in a large pan and add onion and garlic, sautéing until onion softens and garlic begins to brown (watch it carefully!)Add meat and cook thoroughly.Add curry, salt, and spices. Stir well. Add potatoes and tomatoes to the pan.Bring to a simmering boil. Reduce heat, cover and simmer for 25 minutes, or until potatoes are done, adding peas the last few minutes so they heat thoroughly but stay bright green.

LOW-CARB VARIATION: Substitute green beans for the peas and cauliflower for the potatoes.Vegan Variation: Substitute beans or lentils for the meat.

STEAMED VEGETABLES1 pound of fresh or frozen vegetables, chopped into bite-size pieces (carrot, cauliflower, broccoli, green beans, etc.)Salt and pepper, to taste

In a saucepan (with a steamer basket if you have one; omit if you don’t), bring 1 inch of filtered water to a boil. Add vegetables to pan and cover. Reduce heat and simmer 5-10 minutes, just until vegetables are bright and you can easily pierce them with a fork. Season with salt and pepper.

Thursday (cont.)

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Snacks/Sweets: Nut Butter Fruit Dip

INGREDIENTS:1 cup almond or sunbutter (substitute other nuts or seeds as needed)1 cup almond or other dairy-free milk 1 scoop (1/32 teaspoon) pure stevia extract powder or 2 tablespoons other healthy sweetener1 tablespoon sweetener, as healthy as possible, according to your needs (I use candida-friendly sweeteners like xylitol and vegetable glycerine)1/2 teaspoon vanilla extract1/2 teaspoon cinnamon

METHOD:Place all ingredients in food processor or blender. Mix until combined and smooth. Store in the refrigerator.

VARIATIONS: Use maple syrup as the sweetener Add 2 tablespoons or more chocolate or carob for a chocolatey dip.

Fruit Suggestions:ApplesBananasGrapesPearsStrawberries

Thursday (cont.)

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Breakfast:Green Smoothie

1-2 cups green leafy vegetables (spinach, kale, collards), boiled or raw2 cups fruit (bananas, strawberries, oranges, peaches)1-2 cups dairy-free milk½-1 cup ice cubes (optional)

Optional:Flax seed meal, super food powder, gelatin, nuts or seeds, dates, stevia (to taste)

Blend all ingredients in a blender, adding more liquid as necessary to reach desired consistency

Lunch: Leftover Kima served over cauliflower rice

Cauliflower RiceOr cook a few cups of brown rice instead

INGREDIENTS:1 large head cauliflower, choppedCoconut oil or other oilSalt and pepper, to taste

METHOD:Meanwhile, pulse half of the chopped cauliflower in the food processor 10-15 times (1 full second each), until cauliflower looks like rice. Repeat with other half. Do not over-process or it may turn to mush.Melt 1/2 tablespoon coconut oil in a large frying pan over medium-high heat then add cauliflower. Stir frequently for 3-5 minutes, until rice is tender. Add salt and pepper to taste.

Dinner: Large SaladUse a combination of vegetables, chopped, as desired

INGREDIENT SUGGESTIONS:

METHOD:Toss together in a big bowl

Friday

LettuceBaby greensTomatoesPeppersCeleryCarrotsCucumber

MushroomsRed onionBroccoliCauliflowerSproutsChicken (or other meat of choice)Dressing of choice

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Roasted Winter SquashAlternatively, bake potatoes or sweet potatoes

INGREDIENTS:1 acorn or butternut squashCoconut or olive oilHoney or maple syrup (optional)Salt and pepper, to taste

METHOD:Cut winter squash in half lengthwise, scoop out seeds. Place squash halves cut side down on a baking sheet and bake at 350 degrees Fahrenheit for 60 minutes, or until soft and edges are slightly caramelized.Scoop out pulp and top as desired.

Snacks/Sweets: Leftover Almond Joy BarsOr fruit and dip, or applesauce

Prepare:Thaw beef (for dinner tomorrow)

If desired, bake another batch of flax bread (for lunch tomorrow)

Start pancakes (optional, for breakfast tomorrow)

Thaw bacon or sausage (for breakfast tomorrow)

Savory HummusIf desired, make today to save time tomorrow

INGREDIENTS:3 1/2 cups garbanzo beans (see How to De-Gas Beans) 2 cloves garlic 10 tablespoons water4 tablespoons olive oil or tahini4 tablespoons lemon juice2 teaspoons cumin2 teaspoons coriander1/2 teaspoon crushed red pepper 1 1/2 teaspoons salt

METHOD:Put all ingredients in a heavy duty blender or food processor.Blend until it reaches desired consistency, about 2-4 minutes. Serve at room temperature and refrigerate leftovers.

Friday (cont.)

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Breakfast:Perfect Potato Pancakes

INGREDIENTS:6-7 new potatoes1/2 yellow onion, chopped1 clove garlic, minced 3-4 baby mushrooms, chopped4 pastured eggs or egg replacer1/4 to 1/2 cup dairy-free milk salt and pepper to tasteBacon fat or coconut oil for the pan

METHOD:Boil the potatoes in a saucepan until fork tender with the skin on.While potatoes are boiling sauté the onion, mushroom and garlic in a cast iron skillet with bacon fat or butter. (These 2 things can be done the night before to make it quicker in the morning.)Soak your potatoes in cold water to cool them down, otherwise when you add the eggs you’ll end up with scrambled eggs. (If you’ve made them the night before, skip this step.) Peel the skins off.Place all the ingredients in a blender or a food processor. Add 1/4 cup of milk first. The consistency you are looking for is a very thin mashed potatoes, so add more milk if needed until you reach the desired consistency.Over medium heat, add your potato mixture to your greased pan with a measuring cup, the goal being a 3-inch diameter pancake. Don’t make them too big or they won’t hold together. Flip when they are browned. Continue to grease the pan a bit more between batches to prevent sticking.Serve with chopped green onions and a side of bacon or sausage.

Applesauce Or bacon, sausage, or sliced fruit

Lunch: Mediterranean PlatterServe any combination of the following on a large tray or in little bowls:CucumbersTomatoesCarrotsCelerySavory HummusOlivesPicklesNutsDatesFlax Bread or GF Flat BreadLeftover Chicken or Beef, warmed up with a sprinkle of Greek seasoning

Saturday

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Dinner: Allergy-free Meatballs

INGREDIENTS:1 teaspoon cream of tartar1/2 teaspoon baking soda4 tablespoons warm water2 pounds ground beef1/3 cup finely chopped onion1 teaspoon mustard powder4 teaspoons parsley1 1/2 teaspoon salt1/4 teaspoon pepper2 cloves minced garlic

METHOD:In a small bowl, combine cream of tartar, baking soda, and water. Place meat and spices in a large bowl, then add the water mixture and combine everything thoroughly. Shape into 1-inch balls and line them up on two baking sheets. Bake at 350 degrees Fahrenheit for 20 minutes.

Mushroom Sauce

INGREDIENTS:8 ounces fresh mushrooms, sliced3/4 cup onion, finely chopped1 tablespoon cornstarch or arrowroot flour (optional)1 can (14-ounces) coconut milk or other dairy-free milk2 tablespoons oil, divided3/4 teaspoon salt1/2 teaspoon pepper

METHOD:Sauté mushrooms and onions in 1 tablespoon coconut oil until vegetables are tender. Combine cornstarch with coconut milk and stir into vegetable mixture. Add remaining oil, salt, and pepper. Simmer, stirring frequently, for about 15 minutes. To serve, pour the mushroom sauce over meatballs.

Steamed Broccoli

INGREDIENTS:1 bunch of broccoli, chopped into floretsSalt and pepper, to taste

METHOD:In a saucepan (with a steamer basket if you have one; omit if you don’t), bring 1 inch of filtered water to a boil. Add broccoli to pan and cover. Reduce heat and simmer 5-10 minutes, just until broccoli is bright green and you can easily pierce it with a fork. Season with salt and pepper.

Saturday (cont.)

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Baked PotatoesOr serve leftover pancakes

INGREDIENTS:Baking Potatoes

METHOD:Pierce each potato 4-6 times with fork and them place on baking sheet. Bake at 350 degrees Fahrenheit for 60-90 minutes, until potatoes as very soft. Cut open and top with meatballs and sauce.

Snacks/Sweets: “Dorito®” or Taco Popcorn

INGREDIENTS:1/2 cup unpopped popcorn kernels 2 -3 Tbsp coconut oil for popping1/4 cup nutritional yeast1 teaspoon garlic powder or granules1 teaspoon onion powder or granules1 teaspoon cumin1 teaspoon paprika1 teaspoon chili powder1/8 – 1/4 teaspoon cayenne pepper (optional)2 teaspoons salt

METHOD:Prepare popcorn using oil according to preferred method. Combine seasonings and blend in a spice or coffee grinder, or blend in blender to make a fine powder.Sprinkle seasoning over popcorn and toss to coat.

Prepare:See next week

Saturday (cont.)

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Allergy-Free MenuW E E K 2

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Have Prepared: Baked Oatmeal, Soak & Cook Beans, Flax Bread, Thaw Chicken, Pizza Dip

Breakfast Lunch Dinner Sweets & Snacks Prepare

Sun

Baked Oatmeal(serve with protein source especially if not using eggs and dairy in oatmeal)

Pizza DipVeggie Sticks

Flax Bread

Seasoned Roasted Chicken

Potatoes or Winter Squash

Salad

Trail Mix

Chicken StockBuckwheat Pancakes

MonBuckwheat Pancakes

(serve with protein source)

Chicken WrapsFruit Indian Lentils Pumpkin

SnickerdoodlesThaw Beef

Thaw Bacon

Tues

Baked Oatmeal(serve with Bacon or Eggs or other protein

source especially if not using eggs or dairy in oatmeal)

Leftover Indian Lentils

Steamed Veggies

Spaghetti & Grain-Free Meatballs

Salad

Fruit Kebabs

& Dip

Thaw BeefSoak Beans

Wed Protein Smoothie

Leftover SpaghettiSteamed Veggies

Shepherd’s PieHealthy

Chocolate Truffles

Thaw or Grill/Bake ChickenCook Beans

Taco SeasoningSavory

Hummus

ThursChocolate Chia Pudding

Eggs or Fruit. (Add protein source if not eating eggs)

HummusVeggiesChicken

Taco Salad Celery or Fruit & Nut butter Thaw Beef

Fri Green Smoothie Shepherd’s PieFruit

Korean Beef & Rice

Leftover Chia Pudding

Thaw ChickenHerbes de Provence Seasoning

Sat Gingerbread Teff Waffles

Stuffed Sweet Potatoes

Crockpot Buffalo Chicken

Salad

Herbes de Provence Popcorn

See Next Week

Allergy-Free MenuW E E K 2

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Meat & Poultry

Herbs & Spices Pantry Items Refrigerated

Items Produce

Bacon (optional – use only high-quality from trusted sources, turkey or beef, if desired)

Beef, ground

Chicken, thighs or breast, boneless

Chicken, whole

Ajwain (optional)

Basil

Bay leaves

Cayenne

Chili powder

Chipotle powder (optional)

Cinnamon

Cloves

Coriander

Cumin

Epazote

(optional)

Fennel seeds, cracked

Garlic powder

Ginger, dried

Ginger, ground

Lavender, dried (optional)

Marjoram

Nutmeg

Nutritional yeast

Onion, minced or powdered

Oregano

Paprika

Parsley

Pepper

Red pepper flakes

Rosemary

Salt

Summer savory

Thyme

Arrowroot powder (or cornstarch)Baking powder (or Homemade Corn & Aluminum-free Baking Powder)Baking sodaBeans, blackBeans, garbanzoBuckwheat flourCarob superfood powder (optional)Chia SeedsCocoa or carob powderCoconut creamCoconut milk, canned or homemade (optional)Coconut oil or palm shorteningCream of tartarEgg-replacer or chia seeds (see Homemade Powdered Egg Replacer)Flax seed, whole or mealGelatin, grassfed, or hydrolysate (optional)Gluten-free flour (include brown rice flour for snickerderdoodles)Gluten-free spaghetti noodlesGluten-free oatsHoney, maple syrup, coconut sugar, sucanatHot sauce (optional)Lentils, dried (any kind)Molasses (optional)Nut butter or seed butter (see homemade versions here)Nuts or sunflower seeds and pumpkin seedsOlive oilPopcorn kernelsQuinoa flakes (optional)Raisins or other dried fruitRice, brown (optional)Sesame seedsShredded Coconut (optional)Soy sauce, coconut aminos, or tamari (optional)Spaghetti sauce (allergy-free)Stevia extract, powder or liquidTeff flourTomatoes, canned (or fresh)Tomato pasteVanilla extract Vinegar, apple cider Vinegar, balsamic (optional)Xylitol or vegetable glycerin (optional)

Beef broth (homemade or clean store-bought. Use Homemade Vegetable Broth if needed.)

Dairy-free milk

Eggs or flax eggs, chia eggs or homemade egg-replacer

Lemon juice

Mustard (optional)

Olives, black (optional)

Salsa (try homemade)

Tahini (optional)

Worcestershire or soy sauce, allergy-free (optional)

Apples

Assorted vegetables for salad

Assorted fruit for dipping

Avocado

Basil, fresh (optional)

Broccoli or steamable veggies

Cabbage, crinkly

Carrots

Cauliflower

Celery

Cucumber

Garlic

Grapes

Lettuce and/or baby greens

Onion

Peppers, bell

Peppers, jalapeño

Potatoes, baking

Pumpkin

Spinach or other greens

Squash, butternut or acorn

Sweet potatoes

Tomatoes

Zucchini

Grocery List

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Baked OatmealIf desired, make this now to save time tomorrow

INGREDIENTS4 cups gluten-free oats4 cups dairy-free milk (See recipes for easiest coconut, almond, or rice milk)6 tablespoon oil, melted1/3 cup maple syrup or honey3 scoops (1/32 teaspoon each) stevia extract1 teaspoon salt 1 tablespoon cinnamon2 eggs or equivalent substitutes (Powdered, flax, or chia)2 teaspoons baking powder4 teaspoons vanilla1 cup nuts (optional)1 cup fresh or dried fruit (optional)Cinnamon sugar (low carb), for topping (optional) DIRECTIONSMix oats, milk, and sweeteners in a large bowl. Soak overnight or for 24 hours at room temperature (optional step). Add remaining ingredients and stir well, saving baking powder and egg substitute until last.If using nuts and/or dried or fresh fruit, put half of the nuts and fruit in the bottom of a greased 8×8 square baking dish. Pour the batter onto the nuts and fruit and top with the rest.If not using nuts and fruit, pour batter directly into greased dish.Top with cinnamon sugar.

Bake in a preheated 375 degree Fahrenheit oven for 35-45 minutes, or until the middle of the cake is set.Serve either warm, with additional cinnamon sugar, nuts, fruit and milk or eat at room temperature like a cake. You can also serve with coconut cream or coconut yogurt.Store leftovers in the refrigerator in a closed container.Reserve for Sunday and Tuesday

Powdered Egg ReplacerIf you need more, see Have Prepared Week 1

Soak Garbanzo BeansDouble recipe and freeze/refrigerate half the cooked beans for later this weekPour 1 pound (2 cups) beans in a large bowl. Cover with at least enough water so you can touch the beans with your middle finger’s tip and have the water cover your second knuckle. Alternatively, speed soak in a pressure cooker by covering the beans with filtered water as instructed above and cooking on high for 2 minutes.

u

v

w

Have Prepared Ahead of Time

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Cook Garbanzo BeansDrain and rinse soaked beans. Place them in large stockpot and cover with water. Bring to a boil, then skim off the scum/foam that builds up on top. If desired, add ¾ teaspoon ajwain or 2/4 tablespoon epazote (read How to De-Gas Beans” here). Turn down to a simmer and cook until soft, 30 minutes to 2 hours, adding more water if needed.Freeze any you don’t need for later.

Focaccia Flax BreadIf desired, make this now to save time tomorrow

INGREDIENTS2 cups flax seed meal1 tablespoon baking powder1 teaspoon salt1-2 tablespoons healthy sweetener (sucanat, coconut sugar, honey or equivalent of stevia)5 eggs, beaten, or egg replacer (Powdered, flax, or chia egg)1/2 cup water1/3 cup oil, melted

DIRECTIONSPreheat oven to 350 degrees Fahrenheit and grease 2 baking sheets.In a large bowl, thoroughly combine dry ingredients.Add wet ingredients and stir well. If using eggs, make sure there aren’t obvious strings of egg in the batter.Let batter sit for 2-3 minutes to thicken up (don’t let it sit too long or it will be too thick to spread)Spoon batter onto baking sheets and spread evenly.Bake for 20 minutes, until it springs back when you touch the top and/or is visibly browned.Cool and slice to desired size.

Thaw chicken completely (for Sunday dinner)

If desired, make pizza dip to save time and allow flavors to meld (for lunch Sunday)

x

y

z

{

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Breakfast:Baked OatmealSee serving suggestions in recipe

Lunch: Pizza DipReserve leftovers for tomorrow

INGREDIENTS:3 cups garbanzo beans (See How to De-Gas Beans)1 ¼ cups water3 ¾ teaspoon basil1 ½ teaspoon salt¾ cup nutritional yeast or parmesan cheese¼ cup olive oil4-5 cloves garlic (See Easiest Way to Peel Garlic)1 ½ teaspoons crushed red peppers1 ½ teaspoons oregano¾ cup tomato paste

METHOD:Place all ingredients in a food processor, or high-powered blender.Blend until smooth, to your liking.Serve at room temp, or chilled. Store leftovers in fridge. Serve with veggies and focaccia flax bread

Veggie Suggestions:Peppers, Celery, Cucumbers, Carrots

Dinner: Seasoned Roasted ChickenReserve bones and skin for stock and leftover meat for tomorrow

INGREDIENTS:2 chickens2 tablespoons oil1 tablespoon Chat Masala

METHOD:Preheat oven to 400 degrees Fahrenheit. Rub oil on chicken. Sprinkle chat masala on chicken. Place on baking tray lined with foil. Roast chicken for one hour to one hour and fifteen minutes, until drumstick, when wiggled, moves easily, or to an internal temperature of at least 165 degrees. Let chicken rest for 10-15 minutes, and then cut as desired.

Sunday

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Green SaladUse a combination of greens and seasonal veggies, including romaine lettuce, baby greens, spinach, celery, carrots, peppers, tomatoes, mushrooms, red onion, etc. Make a large amount reserve leftovers for dinner

Allergy-free Ranch Dressing

INGREDIENTS:1/4 cup raw hemp heart seeds1/3 cup water1 teaspoon garlic powder (See Easy Homemade Garlic Powder here)1/2 teaspoon dried ground mustard3/4 teaspoon salt2 teaspoons onion powder1 tablespoon white vinegar1 medjool date + another teaspoon water (or use low carb sweetener like 2 scoops stevia extract powder.)1/2 cup virgin avocado oil OR refined olive oil (any low-flavor oil works except refined coconut)1 tablespoon dried parsley1 teaspoon dried dill

METHOD:Blend together the hemp seeds, water, garlic powder, onion powder, dried mustard, salt, vinegar, and date if using until smooth. It took my puny little blender about 3 minutes, and I needed to scrape the sides several times.Once everything is blend in about 1 tablespoon of the oil. Stir it in with a spoon, and then turn the blender back on and drizzle in the rest.Add the parsley and dill and pulse a few times to combine. I like to make the herbs kind of small so that the uneven white of the hemp will be less apparent.Use as is for dips, or you can thin out with a touch of water to desired consistency for a salad dressing.Store in the fridge. Roasted SquashAlternatively, bake potatoes or sweet potatoes

INGREDIENTS:1 acorn or butternut squashCoconut or olive oilHoney or maple syrup (optional)Salt and pepper, to taste

METHOD:Cut winter squash in half lengthwise, scoop out seeds. Place squash halves cut side down on a baking sheet and bake at 350 degrees Fahrenheit for 60 minutes, or until soft and edges are slightly caramelized. Scoop out pulp and top as desired.

Sunday (cont.)

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Snacks/Sweets: Trail MixMake according to your particular needs and likes. Combine equal parts salty and sweet and store in a plastic tub with a lid for easy snacking.

Salty Suggestions:AlmondsPecansWalnutsCashewsSunflowers seeds, hulledPumpkin seeds, hulled(Use soaked and dehydrated “Crunchy Nuts and Seeds”)

Sweet Suggestions:RaisinsSugar-free dried cranberriesDatesApricotsSugar-free Banana chipsDried berries

Prepare:Chicken Stock

INGREDIENTS:Chicken bones, skin, neck, tail, etc.Filtered water1-2 tablespoons apple cider vinegar

OPTIONAL:Vegetables (odds and ends and leftover bits of carrots, celery, onion, stems from greens, broccoli stalks)1-2 garlic cloves, crushed1 bay leaf1 teaspoon each dried parsley, thyme and sage

METHOD:Place all ingredients in a slow cooker or large stock pot. For slow cooker, turn on low and simmer 12-24 hours, adding water if necessary. For stock pot, boil contents on high for a few minutes and skim off any scum, etc. with a slotted spoon. Cover, turn heat to low and simmer for 4-12 hours.

NOTE:Keep a freezer bag of vegetable odds and ends and chicken pieces in freezer, adding to it whenever you chop veggies or de-bone chicken. When it’s time to make stock, simply empty the contents of the bag into the pan or slow cooker, add spices and vinegar, and cover with water.

Start pancakes (optional)

Sunday (cont.)

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Breakfast:Gluten-Free Wraps (Buckwheat Pancakes)Reserve some for lunch

INGREDIENTS:2 cups buckwheat flour 2 teaspoons salt 3 1/3 cups water 1 egg or egg substitute (Powdered, flax, or chia)

METHOD:Mix flour and salt in a large bowl. Add water gradually by adding in 1/3 – 1/2 of the total amount each time, stirring well after each addition. Add the egg or substitute.Cover batter and refrigerate for 1-2 hours (optional).Ladle batter onto a prepared skillet, greased as necessary. Cook until galette starts to brown. Flip galette over and cook on the other side.Serve with maple syrup, fruit sauce, coconut oil, or coconut cream.

NOTE: You can soak the flour and liquid overnight as well, and the pancakes will turn out quite a bit thicker.

Lunch: Chicken Wraps

INGREDIENTS:Leftover chicken, shreddedLettuce, shreddedApples, slicedGrapes, choppedCelery, choppedMayo (optional) or favorite dressing (See Recipe for Allergy-free Mayo here.)Salt and pepper, to tasteLeftover Buckwheat Wraps

METHOD:Make a wrap and enjoy!

Sliced Fruit Or steamed veggies

Monday

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Dinner: Indian Red LentilsReserve leftovers for tomorrow

INGREDIENTS:3-4 tablespoons oil1 onion, diced8 garlic cloves, minced 3 1/2 cups chicken stock (or Homemade Vegetable Broth)1 (28-ounce) can diced tomatoes 2 1/2 cups red, brown, or green lentils, rinsed1 teaspoon turmeric1 teaspoon ground cumin1/2 teaspoon pepper1/2 cup fresh basil, chopped2 teaspoons salt, or to taste

METHOD:Melt oil in a large, heavy pot over medium heat.Add onion and garlic. Sauté 5 minutes or until the onion is soft.Add broth and next 5 ingredients.Bring to a boil. Reduce heat to low. Simmer, uncovered, stirring occasionally, approximately 30 minutes or until lentils are tender. (Red lentils will cook quicker than brown or green.) If using a pressure cooker, bring to a boil. Place the lid on the cooker and bring up to high pressure. Cook for 9 minutes on high. You may need a few more minutes since the tomatoes counteract the cooking of the lentils slightly. Conversely, you could add the tomatoes after cooking the beans. Let pressure come down naturally. Remove lid carefully.Stir in basil and salt to taste.If desired, add shredded chicken or browned ground beef.

Snacks/Sweets: Pumpkin Snickerdoodles

INGREDIENTS:1/2 cup coconut oil (or healthy fat alternative like butter)3/4 cup granulated sweetener (the healthiest possible. I use xylitol for a candida-friendly option)1 large egg or equivalent substitute (like my Homemade Powdered Egg Replacer)1/2 cup pumpkin puree1/2 tsp pure vanilla2 cups flour (whole grain preferred. I used a gluten-free flour home-ground blend made with a good amount of sweet brown rice flour. See my Gluten-Free Baking Tips for more info.)1 tsp cinnamon1/2 tsp nutmeg1/2 tsp ground ginger3/4 tsp baking soda1/2 tsp salt

Monday (cont.)

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CINNAMON COATING:1/2 cup granulated sweetener (as healthy as possible. I used xylitol for a low carb option.)1 tsp cinnamon1/4 tsp nutmeg

METHOD:Preheat oven to 350 degrees Fahrenheit.Combine ingredients for Cinnamon Coating and set aside for later use.Combine flour, salt, baking soda and spices in a medium-sized bowl.If coconut oil is not soft enough to mix easily, melt in a pan over low heat. Place in a bowl.Add sweetener and egg (or substitute) to the softened oil. Beat well. Add pumpkin puree and vanilla. Beat well again.Add dry ingredients to wet ingredients. Mix thoroughly, but do not over-mix.Take a small amount of dough (I use a small cookie scoop for this process), roll into balls, drop in cinnamon sugar topping, and roll to coat. (NOTE: For gluten free cookies, the smaller the cookie the better as they will crumble more easily than those made with gluten flours.)Place on cookie sheet or baking stone (I highly recommend baking stones) about 2 inches apart, flattening a bit with your hand (or the bottom of a glass).Bake for about 10 minutes, or until slightly golden brown.Cool for approximately 5 minutes before removing from baking sheet to cool on a cooling rack.

Prepare:Thaw beef and bacon (for dinner and breakfast tomorrow)

Monday (cont.)

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Breakfast:Leftover Baked OatmealServe with DF milk, whipped coconut cream (see snack), or coconut yogurt

BaconAlternatively, make fried/scrambled/hard boiled eggsPreheat the oven to 350 degrees Fahrenheit. Place bacon on broiler tray (to catch grease) or on a baking sheet. Cook 10-15 minutes, until crisp and brown.

Lunch: Leftover Lentils

Steamed VeggiesOr cold snap peas

INGREDIENTS:1 pound of mixed frozen or fresh vegetables (broccoli, cauliflower, carrots), choppedSalt and pepper, to taste

OPTIONAL:Olive oil, flax seed oil, coconut oil Lemon zest or juice, balsamic vinegarToasted almonds, toasted sesame seeds

METHOD:In a sauce pan (with a steamer basket if you have one; omit if you don’t), bring 1 inch of filtered water to a boil. Add vegetables to pan and cover. Reduce heat and simmer 5-10 minutes, just until vegetables are bright and you can easily pierce them with a fork.

Dinner: Spaghetti & MeatballsReserve leftovers for tomorrow

Favorite allergy-free spaghetti sauceGF Spaghetti noodlesItalian Meatballs

Prepare noodles and sauce according to package directions. Serve meatballs on top of cooked noodles and spoon sauce generously over top.

Tuesday

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Grain-free MeatballsReserve leftovers for tomorrow

INGREDIENTS:2 lbs. ground beef, preferably grass-fed½ cup coconut flourChia Seed Egg Replacer in the equivalent of 4 eggs (or 4 eggs if you can tolerate them)½ cup finely chopped onion2 tsp mustard powder1 Tbsp parsley1 tsp salt¼ tsp pepper

METHOD:In a bowl, mix all ingredients until well combined.When using the chia seed egg substitute, sometimes the mixture comes out too dry. If that happens, simply add a teaspoon of water at a time until you’ve reached the right consistency.Shape into 1 inch balls.Place the meatballs in a large skillet, with 1 Tablespoon of coconut oil. Cover and cook meatballs, turning them frequently, until cooked through--about 20-30 minutes.

Green SaladUse a combination of greens and seasonal veggies, including romaine lettuce, baby greens, spinach, celery, carrots, peppers, tomatoes, mushrooms, red onion, etc. Serve with dressing or a splash of olive oil and balsamic vinegar.

Snacks/Sweets: Fruit Kebabs

Chopped fruit (strawberries, apples, pineapple, grapes, bananas, etc.)

Skewer fruit onto bamboo or metal skewers or toss it all in a salad bowl. Dip fruit into cream.

Vanilla Whipped Coconut CreamOr make fruit dip from Week 1

INGREDIENTS:1 can coconut milk or cream, refrigerated 4-6 hours1 teaspoon vanilla

METHOD:Open cans of milk. Spoon the thick top part of coconut cream into a bowl. Reserve the thin watery part for adding to dairy-free milk in baking recipes. Add vanilla to bowl, then beat with a mixer until fluffy like whipped cream. Dip with fruit.

Tuesday (cont.)

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Prepare:Thaw beef (for dinner tomorrow)

Soak Black BeansPour 1 pound (2 cups) beans in a large bowl. Cover with at least enough water so you can touch the beans with your middle finger’s tip and have the water cover your second knuckle. Alternatively, speed soak in a pressure cooker by covering the beans with filtered water as instructed above and cooking on high for 2 minutes.

Tuesday (cont.)

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Breakfast:Low-Carb Protein SmoothieEstimate amountsAlternatively, make a green smoothie

INGREDIENTS (PER INDIVIDUAL SERVING):1 tablespoon carob superfood powder1 tablespoon grass-fed gelatin or hydrolysateCoconut milk (or other dairy-free milk like Easiest Almond Milk or Rice Milk)Stevia and/or fruit, to taste

METHOD:Thoroughly combine ingredients in a blender and serve. For an added touch, top with whipped coconut cream.

Lunch: Leftover Spaghetti & MeatballsBake with a little water and sprinkle with Italian herbs and extra sauce to make a spaghetti casserole

Steamed VeggiesOr salad

Dinner: Low-Carb Shepherd’s Pie with Roasted Veggies Reserve leftovers for tomorrow

INGREDIENTS :2 heads cauliflower, roughly chopped2 stalks celery, finely chopped3 bell peppers, diced3 medium tomatoes, roughly chopped1 large onion, chopped2 cloves garlic1.5 pounds ground beef ¾ cup fresh parsley, finely chopped and loosely packed¼-1/3 cup kombucha vinegar or apple cider vinegar, to taste1 cup homemade beef broth (or Homemade Vegetable Broth Mix with water if needed)½ cup nutritional yeast, optionalOlive oilSalt and pepper, to taste

METHOD:Preheat oven to 450 degrees Fahrenheit.Place 2 rimmed baking sheets to preheat in the oven (optional, but helps cook the veggies faster and gives them a nice roasted bottom).

Wednesday

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Take chopped cauliflower and toss it in a large bowl with 1-2 tablespoons extra virgin olive oil. Add nutritional yeast (if using) and salt. Toss to coat.In another bowl, toss the tomatoes, onion, and peppers in a tablespoon of extra virgin olive oil, salt and freshly ground pepper.Once oven is heated, take out baking sheets and line with parchment paper, if desired. Place the cauliflower in an even layer on one sheet and the rest of the veggies on the other.Bake until nicely roasted, about 20-25 minutes.While baking, sauté garlic in oil over medium heat. Add celery and cook until slightly softened.Add beef and brown, adding salt and pepper to taste.Once veggies are done, remove them (except for cauliflower) from their baking sheets and add to the beef mixture. Pour in broth and vinegar and simmer until cooked down slightly. Stir in parsley.While mixture is cooking down, place the cauliflower in a high-powered blender or food processor and puree. You may need to add more yeast or salt at this point.Divide the beef mixture evenly among two 8 or 9-inch pie plates and top with the roasted cauliflower puree.Bake at 375 degrees Fahrenheit for 15-25 minutes or until heated and the topping has a golden color (will be lighter if yeast is omitted).

Snacks/Sweets: Chocolate Avocado Truffles Or leftover cookies

INGREDIENTS :1 large ripe avocado (approximately 4 inches in height)3/8 cup coconut butter (See how to make Homemade Coconut Butter)3 Tbsp powdered coconut sugar (or sweetener of choice. See how to make Powdered Sugar Substitute here.)3 scoops pure stevia extract (approximately 3/32 tsp stevia extract or 4-5 drops liquid stevia. Here’s more on How to Use Stevia.)¾ tsp vanilla extract¼ tsp salt3 dashes cayenne or chipotle pepperToppings (optional). Choose from cocoa or carob powder, crushed nuts or seeds (soaked and dried), shredded coconut, etc.

METHOD:Place all ingredients in a food processor.Process until well mixed.Place in a bowl in the refrigerator until fairly firm (approximately 40 min.), or alternatively place in freezer for 10-20 minutes.Using a small cookie scoop or melon baller, scoop out balls of the avocado mixture and roll into balls.Roll balls in desired topping.Refrigerate or freeze any remaining truffles for later.

Wednesday (cont.)

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Prepare:Thaw and/or grill/bake chicken for the rest of the weekThis can be a whole chicken you can roast and remove the meat, reserving bones and skin for stock. Or simply sprinkle boneless skinless chicken breasts or thighs with garlic, salt, pepper, and paprika then bake at 400 degrees Fahrenheit for 5-20 minutes, until juices run clear and chicken is cooked through. See recipes for the rest of the week to determine how much chicken you want to make. Some recipes can be left meatless.

Cook Black BeansDrain and rinse soaked beans. Place them in large stockpot and cover with water. Bring to a boil, then skim off the scum/foam that builds up on top. If desired, add ¾ teaspoon ajwain or 2/4 tablespoon epazote (read why you should here). Turn down to a simmer and cook until soft, 30 minutes to 2 hours, adding more water if needed.Freeze any you don’t need for later.

Homemade Taco Seasoning

INGREDIENTS :2 tablespoons chili powder1/2 teaspoon garlic powder (See Easy Homemade Garlic Powder)1/2 teaspoon onion powder1/2 teaspoon red pepper flakes 1/2 teaspoon oregano1 teaspoon paprika1 tablespoon cumin2 1/2 teaspoons salt 2 teaspoons pepper

METHOD:Combine all ingredients in a small bowl and store in a tightly-closed container.

If desired, make hummus to save time (for lunch tomorrow)

Wednesday (cont.)

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Breakfast:Chocolate Chia Pudding Reserve leftovers for later in the week

INGREDIENTS :2 ½ cups milk (or dairy-free alternative such as my Easiest Coconut Milk, Easiest Almond Milk or Rice Milk)½ cup chia seeds6 Tbsp cocoa (or carob) powder2 scoops (1/16 tsp) stevia extract powder (or approx ¼ healthiest sweetener per your needs)1/8 cup additional sweetener (I used xylitol for a low carb version)½ tsp vanilla extractpinch salt

METHOD:Combine all ingredients in a blender or food processor. If you have a high-powered blender like a Vitamix, you can just process everything in there. If not, grind the chia seeds first and then blend all of the ingredients together.Mix thoroughly until very smooth.Serve immediately.Store any leftovers in a storage container (preferably glass).

Sliced FruitOr scrambled eggs

Lunch: Dip chicken and veggie sticks in hummusAlternatively, use lettuce leaves to make hummus and chicken lettuce wraps. You can also leave out the chicken and simple serve hummus and veggie wraps.

Savory Hummus

INGREDIENTS :3 1/2 cups garbanzo beans (See How to De-Gas Beans)2 cloves garlic (See Easiest Way to Peel Garlic)10 tablespoons water4 tablespoons olive oil or tahini4 tablespoons lemon juice2 teaspoons cumin2 teaspoons coriander1/2 teaspoon crushed red pepper 1 1/2 teaspoons salt

METHOD:Put all ingredients in a heavy duty blender or food processor.Blend until it reaches desired consistency, about 2-4 minutes. Serve at room temperature and refrigerate leftovers.

Thursday

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Dinner: Taco SaladEstimate amounts to tasteReserve seasoned chicken and black beans for later in the week

INGREDIENTS :2 cups leftover chicken, chopped2 cups black beans1-2 tablespoons taco seasoning1-2 tablespoons oilTomatoes, choppedLettuce, shreddedSweet peppers, slicedAvocado, slicedSalsaMayonnaise (See Allergy-free Mayonnaise Recipe)Black olives, sliced

METHOD:Heat oil in a large pan. Add seasoning, stirring until fragrant. Toss in chicken and black beans, stirring to coat in the toasted spices. Either layer all the salad ingredients in a glass bowl and top with beans and chicken, or serve individual ingredients in smaller bowls as a make-your-own taco salad. You can also stir together equal parts salsa and mayonnaise to make a quick taco dressing.

Snacks/Sweets: Fruit or celery served with nut butter

Fruit Suggestions:ApplesBananasGrapesPearsStrawberries

Prepare:Thaw beef (for dinner tomorrow)

Thursday (cont.)

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Breakfast:Green Smoothie

INGREDIENTS :1-2 cups green leafy vegetables (spinach, kale, collards), boiled or raw2 cups fruit (bananas, strawberries, oranges, peaches)1-2 cups dairy-free milk½-1 cup ice cubes (optional)

OPTIONAL:Flax seed meal, super food powder, gelatin, nuts or seeds, dates, stevia (to taste)

METHOD:Blend all ingredients in a blender, adding more liquid as necessary to reach desired consistency

Lunch: Leftover Shepherd’s Pie

Fruit Or steamed veggies

Dinner: Bibimbap, Korean (Cauliflower) Fried Rice

INGREDIENTS :1/2 large cucumber 1/2 small zucchini 1 large carrot Small chunk crinkly cabbage ¾ pound ground meat1 pound cauliflower or 3 cups cooked short grain rice1/3 cup sesame seeds1/3 cup olive oil3 tablespoons tamari or coconut aminos plus additional salt (optional)Hot red pepper sauce (optional)Fat or oil for sautéing

METHOD:Grate vegetables into a large bowl.In a little fat, brown the ground meat in a frying pan over med-high heat and add to bowl.Process the cauliflower through a food processor until rice-sized. Add a little fat into the frying pan and add cauliflower and a bit of water and sauté.The cauliflower should be cooked and soft but still with some bite, not mush (omit this step if using rice). Add cauliflower (or rice) to large bowl.Pour sesame seeds onto a clean dry pan and shake to distribute the seeds. Heat at medium heat, occasionally shaking to prevent burning. When the seeds are brown and fragrant, add to the large bowl.

Friday

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Pour oil on top of the hot ingredients. Pour over tamari and mix well.Serve and add hot sauce to individual bowls.

Snacks/Sweets: Leftover Chia PuddingOr sliced fruit

Prepare:Thaw chicken (for dinner tomorrow)

Herbes de Provence Spice BlendIf desired, make this now to save time tomorrow

INGREDIENTS :1 tablespoon marjoram1 tablespoon basil2 tablespoons thyme1 tablespoon summer savory1/2 tablespoon lavender1 tablespoon rosemary1/2 tablespoon fennel (cracked)1 tablespoon oregano

METHOD:Combine all ingredients in a bowl and store in an airtight container.If desired, process the herbs to a finer grind in a coffee grinder or food processor.

Friday (cont.)

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Breakfast:Gingerbread Teff Waffles

INGREDIENTS :2 cups teff flour2 cups gluten-free flour1/2 cup molasses2 1/2 cup milk of choice 2 teaspoons baking powder (See Homemade Corn and Aluminum-free Baking Powder)1 1/2 tablespoons powdered egg replacer (or flax or chia egg)2 tablespoons oil 1 1/4 teaspoons ginger1/2 teaspoon cloves1/2 teaspoon cinnamon1 tablespoon coconut sugar or a lower carb sweetener like xylitol or erythritol

METHOD:Heat waffle iron.Combine all dry ingredients and mix well.Add milk and oil. Batter will first appear soupy. Do not add more flour. The teff flour will absorb the liquid, give it 2 minutes. After the 2 minutes, add additional liquid if too thick.Cook in waffle iron until crispy.Place on a cooling rack (or else waffle will become soggy).Serve topped with your choice of fruit, coconut yogurt/cream/milk and extra molasses.

Whipped Coconut Cream (optional)(See snack on Tuesday)

Lunch: Stuffed Sweet Potatoes

INGREDIENTS :Baked sweet potatoesSeasoned chicken and black beans from yesterdaySalsa

METHOD:Reheat chicken and beans. Slice sweet potatoes in half lengthwise and top them with beans, chicken, and a spoonful of salsa.

Baked Sweet Potatoes

INGREDIENTS :Sweet potatoes

Saturday

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METHOD:Pierce each sweet potato 4-6 times with fork and them place on baking sheet. Bake at 350 degrees Fahrenheit for 60-90 minutes, until potatoes as very soft and leaking juice.

Dinner: Crockpot Buffalo Chicken Salad

INGREDIENTS FOR CHICKEN:1 pound boneless skinless chicken thighs2 cups chicken stock or water3 garlic cloves, crushed1/4-1 whole jalapeno pepper, to taste 1 bay leaf1 tablespoon sea salt1 teaspoon pepper1/2 teaspoon mustard seeds or 1 teaspoon mustard 1 teaspoon thyme

INGREDIENTS FOR BUFFALO SAUCE:1/4 cup melted butter, ghee or olive oil1 tablespoon cayenne pepper1 tablespoon paprika2 tablespoons apple cider vinegar1 tablespoon tomato paste

INGREDIENTS FOR SALAD: 1/4 cup homemade mayonnaise (See Allergy-free Mayo Recipe here)1/2 tablespoon apple cider vinegar1/8 – 1/4 teaspoon paprika 1/4 teaspoon garlic powder or 1 clove garlic, mincedVeggies for salad (shredded lettuce, cucumbers, celery, carrots, tomatoes, etc.)2 tablespoons fresh parsley, chopped (optional)1/4 cup bleu cheese, crumbled (optional)

METHOD:Place all chicken ingredients in a small crockpot and cook on low until chicken is cooked through and shreds easily with a fork. Stir together Buffalo Sauce ingredients in a medium-size bowl. Place chicken thighs in the bowl then use two forks to shred chicken, mixing in the buffalo sauce thoroughly.In a small bowl, combine mayonnaise, vinegar, paprika, and garlic. Place salad ingredients in a large bowl, top with chicken, and drizzle with dressing and optional bleu cheese and parsley. (Variation: Use a glass bowl and turn this into a pretty layered salad.)

Saturday (cont.)

Allergy-Free Menu Plan – © 2015 WholeNewMom.com - 52 -

Snacks/Sweets: Herbes de Provence Popcorn

INGREDIENTS :1/3 cup ground Herbes de Provence 1 teaspoon onion powder1 teaspoon garlic powder (See Easy Homemade Granulated Garlic)Salt, to taste

METHOD:Mix the above ingredients, except for the salt.Prepare popcorn according to your preferred method. While popcorn is still warm, top with the spice mixture and salt to taste.

Prepare:See next week

Saturday (cont.)