Tag Archives: allergy friendly dinner ideas

Oven Roasted Chicken Breasts with Seasonal Squash Sauce

This meal is delicious and exciting on the taste buds, as well as being low calorie and close to fat free! The oven roasting gives the chicken breasts a crisp top, while keeping it juicy, succulent and tender. Accompanied by the squash and vegetable sauce, each bite offers a pleasant hot-and-sweet flavor. Enjoy alongside garlic pasta or rice for a tempting supper!


You Will Need:

  • 3 Boneless, Skinless chicken breasts
  • 1 tbsp olive oil
  • 1 tsp salt
  • 1 tsp pepper
  • 1 tsp chili powder
  • 1 golden crookneck squash
  • 1 green Mexican squash
  • 1/2 white onion
  • 1 large carrot
  • 2tsp salt
  • 1 tsp black pepper
  • 1 tsp ginger
  • 2 tsp minced garlic
  • 1/4 cup coconut milk
  • 2 tbsp of your favorite mild salsa
  • salt and pepper to taste


  1. Preheat oven to 450 degrees.
  2. Lightly oil a baking dish with olive oil. Place chicken in pan and season with salt, pepper, and chili powder.
  3. Bake chicken for 20-25 minutes or until cooked through.
  4. In the meantime, slice vegetables thinly. Heat oil in a large skillet and toss in all vegetables to cook.
  5. Cook until all vegetables are tender, then add garlic and seasonings. Cook on medium heat for an additional 2 minutes.
  6. When vegetables are cooked through, pour into a blender along with coconut milk and salsa. Blend thoroughly, about 30 seconds, until smooth.
  7. Spoon sauce over chicken and garnish with chopped cilantro or parsley.

Hearty Beef and Vegetable Stew


This stew is where clean eating meets mouth watering deliciousness! Perfect for a cold winter night, serve alongside crusty bread and a green salad for a truly heartwarming meal.

You Will Need:

– 1 lb beef stew meat, or diced steak

– 3 large carrots, sliced thin

– 3 celery stalks, sliced thin

– 4 red potatoes, diced

– 1 onion

– 1/3 head of cabbage, sliced into 1 inch pieces

– 1 cup frozen corn

– 1tbsp garlic

– 2 tsp salt

– 1 tsp pepper

– 2 tsp cilantro


  1. Bring approximately 4 cups of water, broth, or any combination thereof to a boil. Add meat and vegetables.
  2. Boil for 20 minutes, then reduce heat to medium-high.
  3. Continue cooking for an additional 30 minutes, or until beef and carrots are tender.
  4. Add seasonings and stir.
  5. Continue simmering for 10-15 more minutes. Taste and continue seasoning to taste.
  6. Serve hot alongside crusty bread or a green salad.

Heavenly Mac ‘n Cheese


This mac n’ cheese is so creamy, you won’t even know it’s dairy free! Full of real cheese taste, creamy flavor, and meaty chunks of ham, this is the ultimate comfort food- without any of the nasty allergenic factors.

You Will Need:

  • 2 cups uncooked macaroni (I used tri-color veggie macaroni for additional nutrients)
  • 1 cup diced ham
  • 1/2 cup Daiya parmasan style shreds
  • 1/2 cup Daiya cheddar style shreds
  • 1/4 cup coconut milk
  • 1 tsp salt
  • 1 tsp pepper


  1. Boil your noodles until al dente, about 8 minutes. A wooden spoon laid atop your pot will keep it from over boiling. 
  2. Drain noodles and stir in Daiya immediately. Keep stirring until it’s melted- it takes a bit!
  3. Next, stir in diced ham, salt and pepper, and coconut milk.
  4. Simmer for 2-3 minutes until sauce is thickened, or longer if necessary.
  5. Optional: If desired, add veggies in before simmering. Corn and broccoli go nicely.

TIP: If you’re looking to sneak extra veggies into your kids, go for baby food! Pureed peas, green beans, and sweet potatoes are all delicious additions. And with the cheesy goodness of Daiya, they won’t even taste the difference!

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