Trail Mix

Looking for a quick snack while on the run? I’ve looked high and low for a cleaner trail mix option, but they are often packed with sources of free glutamate (MSG), anti-caking agents, and inflammatory additives. While different variations can be made, we try to store a chocolate free variety of this in my car and carry-on at all times.


1 cup Roasted & Salted Almonds – Because all other ingredients are raw, I prefer to use roasted & salted almonds for this recipe. While it will very slightly increases the glutamate risk, I find it really helps with the flavor.

2/3 cup Raw Cashews

2/3 cup Raw Pumpkin Seeds (shelled) – pumpkin seeds are a staple in our house as we use them as a low oxalate and nut free version for paleo baking. We are not partial to this brand but it is often easier to find. In fact, commercially sprouted products are not ideal.
Amazon link for Go Raw Pumpkin Seeds
Thrive Market link for Pumpkin Seeds (these are actually a better option)

2/3 cup Goji Berries (unsulfured)

1/3 cup Raw Sunflower Seeds

1/3 cup Coconut Flakes unsweetened- it can actually be vary hard to find a clean option for shredded coconut, but this is our favorite! You will want to avoid purchasing the reduced fat option due to glutamate risk.
Amazon link for Let’s Do Organic Shredded Coconut
Thrive Market link for a Similar Shredded Coconut

1/3 cup Enjoy Life Chocolate Morsels (optional) – While there is some glutamate risk with chocolate in general, these (in the red bag) are one of the cleaner options out there and may be used if tolerated. We did not tolerate chocolate originally, but are fortunate enough that we can consume it now (In moderation) without any reaction. It can also be high in histamine, oxalate and salicylate.
Amazon link for Enjoy Life Chocolate Morsels
Thrive Market link for Enjoy Life Chocolate Morsels


In a medium bowl, add all ingredients and toss until well combined. Store in airtight container until ready to serve.

Lemon Curd Fruit Tart

One of our Facebook group members, Krista R., recently shared this delicious Lemon Curd recipe.  I am one of those that loves a good custard/curd but I haven’t attempted to try one since our drastic diet changes (we were egg free for a few years). After seeing her post, I set out to turn her curd recipe into a special Easter tart. Boy was it a hit! My husband actually claimed this was his favorite dessert and our guests devoured it in one sitting. This simple recipe can easily be topped with fresh fruit or served with coconut whipped-cream to make it a quick show-stopper.  Read More

Pineapple Cherry Green Smoothie

Another smoothie combination, thrown together for an easy breakfast or lunch! Ratios can be adjusted based on the amount of fruit tolerated and/or fresh stevia leaf (we bought our plant from Lowes) may be incorporated if you’re really scaling back on fruit.    This quick option helps us to meet our goal of getting at least one green vegetable in at every meal! Read More

Fudgy Blondies (NF, EF, CF, DF, SF, GF)

Oh my…these fudge blondies are by far a favorite of ours!   I’ve used these nut-free treats for playdates, social gatherings and birthdays.  They are even often praised by those not on special diets! The pumpkin seed base provides a good source of the much needed, magnesium.  Magnesium protects against glutamate damage, sits on the NMDA glutamate receptor, calms cells, helps to raise GABA, improves motility and can help to resolve many common health issues. Saying it is hugely important for our children, is an understatement.  Heads up, these treats are extremely fudgy and may require a spoon to eat! This recipe was inspired by the wonderful, Laura Lea, with Laura Lea Balanced.  Many of her recipes can easily be adapted to be REID compliant with a few tweaks.   Read More

Pomegranate, Orange & Raspberry Green Smoothie

Looking for another beginner smoothie?  This nutrient packed smoothie can easily be adjusted as you evolve into a higher vegetable diet.  Sipping on this will help repopulate the gut with good bacteria and provide an ample amount of magnesium, vitamins C & K and helps in detoxification.  This anti-inflammatory drink also has neuroprotective effects and will help to balance neurotransmitters, including glutamate and GABA. Read More

Tahini Bread

If you are in the United Kingdom, you’ll absolutely want to checkout the incredible, Lucinda Miller with the NatureDoc Clinic. Lucinda is a Naturopath, Iridologist, Herbalist & Functional Medicine Practitioner, Lucinda takes a scientific and holistic approach to identifying health problems, using laboratory testing and gentle, natural interventions to provide solutions.  She also focuses on lowering glutamate with her patients, win-win!!  It is through her Instagram page, that I found this delicious nut-free sandwich bread. This crusty bread is a great alternative to the overly moist paleo breads and perfect for those nut-free lunches!


11 oz Organic Tahini  (roughly 1 1/2 c.)
4 Eggs
2 tbsp. Lemon Juice (fresh)
1 tbsp. Raw Honey
1/2 tsp. GF Baking Soda
1 tsp. Himalayan Salt


Preheat oven to 350 degrees.  In a medium mixing bowl, whisk together eggs and tahini. Add remaining ingredients and stir until well combined.  Line the bottom of a loaf pan with parchment paper and pour mixture into pan. Bake at 350 until evenly cooked through (approximately 40 min).  Cool, slice and serve.


This bread freezes well, simply wrap and freeze.  You can also make this more of a savory bread by omitting honey and adding a tablespoon of savory herbs like milk thistle or Herbs de Provence.

Egg Salad

We’ve often struggled with lunchbox options, and were thrilled to introduce this clean option into our rotation. This delicious and easy to make recipe is more like one big deviled egg, compared to the typical egg salad. We try to serve this over a bead of mixed greens, wrapped in a lettuce wrap or served with raw vegetables for some fiber and avoid the possibly of protein fermentation in the gut. Unfortunately, egg sensitivities and egg allergies are becoming more and more common. If you fall into this category, you will absolutely want to avoid this dish.  Read More

Chocolate Covered Cherry Smoothie

Serves 2


1 c. raw cauliflower

1 1/2 c. raw kale or spinach (use dino kale if lower oxalate is needed)

1/2 large frozen* banana

1 1/2 c. frozen* pitted cherries

2 tbsp. raw cashews

2 tsp. cacao nibs (Amazon link for Navitas Cacao Nibs , Thrive Market link for Navitas Cacao Nibs)

3/4 – 1 c. filtered water (depending on desired thickness)


Place cauliflower, greens and water in high powered blender and blend until well combined.  Add remaining ingredients to cauliflower, greens & water mixture and blend until very smooth.  Pour into glass cups and serve immediately.  The above picture has been topped with shredded coconut and cacao nibs.


Feel free to adjust the ratios as need for yeast etc. and/or as tolerated!  Cacao does have a glutamate risk, all though substantially lower than processed sources.  While we didn’t tolerate it very well initially, we seem to find we do much better with cacao (not the same as cocoa) nibs over cacao powder.  Additionally, cacao and bananas are pretty much high in everything else- phenols, histamines, etc. so use a little caution if you’re overly sensitive.