Easy Energy Balls

When we first started the transition to lower glutamate foods,  these energy balls became a staple in our house.  They were easy to travel with, served as a great accompaniment to a smoothie for breakfast, worked in lunchboxes, and also made a nice treat after dinner. With time the recipe morphed because these easy energy balls acted as a great vessel to hide dried herbs in. Please don’t be afraid to adapt this recipe, add new ingredients, and increase the nutritional density of these little treats. […]

Easy Energy Balls2020-10-02T09:02:19-04:00

Gluten Free Overnight Oats

Need a quick breakfast for mornings on the run?  This easy overnight oat recipe is an excellent option for a make-ahead and stress-free morning. Don’t be afraid to put your spin on it by including an assortment of add-ins to increase the nutrient value. Spice it up with a few of these optional add-ins: toasted coconut, hemp seeds, nuts/nut butter, seeds/seed butter, bee pollen, ground milk thistle, moringa, cacao nibs/powder, turmeric, cinnamon, etc. […]

Gluten Free Overnight Oats2020-10-02T09:23:07-04:00

Spicy Caesar Dressing

I recently attended a birthday dinner for one of my good friends, and her husband served this AMAZING Wasabi Caesar Dressing.  I admit I was unsure of what to think about it initially, but I was blown away with how good it was, and I have been dreaming about it ever since.  It was literally one of the best salad dressings I’ve ever had! Since dairy and I don’t mix well, I was on a mission to create my own, and after a few failed attempts, I landed on this adaptation of the Minimalist Baker (I love [...]

Spicy Caesar Dressing2020-10-02T09:25:10-04:00

Rib Rub Seasoning

One of the foods we most missed when implementing diet changes was a barbeque; this was primarily for my husband. Most barbeque sauces are loaded with MSG, natural flavors, smoke-flavor, soy, and several sources of free glutamate, and while I am sure a homemade barbeque sauce can be made, I have yet to attempt it myself. By using this simple rib rub, we can achieve the barbeque flavor, without the unwanted additives.  […]

Rib Rub Seasoning2020-10-02T09:20:27-04:00

Dill Chicken Salad

Here is a simple nutrient-packed lunchbox option that we loved to serve on top of a bed of greens or lettuce wraps. Dill and red onions are excellent sources of the flavonoid, quercetin. Quercetin is neuroprotective against glutamate-induced oxidative stress, free radicals and helps to inhibit glutamate release (which decreases neuron firing). Dill is also a natural antimicrobial and helps to property utilize fatty acids. Delicious and beneficial! […]

Dill Chicken Salad2020-10-02T11:38:15-04:00

Greek Pasta Salad

We had a fun-filled day, and I just tossed this random greek pasta salad together as a last-minute meal (measurements may not be exact). We typically make something similar to this meal as kabobs and a greek salad, but I was honestly too lazy to get the grill going, and our son needed some carbohydrates.  Please feel free to play with this recipe: disclaimers (oxalate, salicylate, histamine, etc.) and alternative options listed under tidbits at the bottom of the post. […]

Greek Pasta Salad2020-10-02T11:40:28-04:00

Herbal Tahini Dressing

Since I first started the Facebook group, I have longed for there to be a sense of community and support around diet changes.  The last thing I want is for it to come off as though any single person has all of the answers, myself included.  It is so important we recognize we are not alone in this and that we ALL learn from each other. Because of our community, I was able to meet an incredible mom that is navigating the balancing act of healing and cooking nourishing meals, all while making her family and faith a [...]

Herbal Tahini Dressing2020-10-02T11:29:31-04:00

Cashew Milk

I’ve recently been talking with more and more moms just starting to implement diet changes, and I love it! While milk alternatives are certainly not necessary (water is best), they often help with the transition away from dairy/casein. Homemade milk alternatives avoid the MSG-laden additives found in most store-bought milk options. For us, we landed on homemade cashew milk because it was quick, easy, and reduced costs.  If you choose to use nuts in your milk alternative, raw (un-roasted) nuts are preferred to keep glutamate risk down. Possible add-ins are strawberries, mango, or cacao nibs for chocolate [...]

Cashew Milk2020-10-02T12:02:20-04:00

Christmas Cinnamon Roll Loaf

There is something about Christmas that always makes me crave gooey cinnamon rolls from my childhood.  After beginning to remove sources of glutamate, I thought those days were long gone until I found this recipe by Laura Lea Balanced. The first time I made her recipe we were coming off of three years of being grain-free and were slowly working to incorporate more grains.  Because of this, I significantly altered her original nut-free recipe by cutting back on the grains, adding almond flour, removing apple cider vinegar/baking powder, increasing baking soda and adding lemon juice to meet [...]

Christmas Cinnamon Roll Loaf2020-10-02T12:04:40-04:00

Low-Glutamate Broth

MSG in your broth?  Yes, this can be true- especially when using many store-bought options. Processed store-bought options contain many additives high in free-glutamate (MSG) like- monosodium glutamate itself, natural flavors, hydrolized protein, gelatin, “spices”, hydrolized soy protein, flavoring, dextrose, corn syrup, yeast extract, yeast, and even the terms “broth”, “bouillon” and “stock” as ingredients are known to often contain these higher levels. Additionally, some amount of free glutamate can naturally be created during the process of making the broth and may be problematic for those sensitive to free glutamate. Yes, you heard that right.  According to [...]

Low-Glutamate Broth2020-10-02T12:07:40-04:00
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