Tag Archives: Dairy-Free

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.

Steamed Mahi Mahi with Pineapple Mango Salsa


This tropical seafood dish makes for a light but satisfying meal. Mahi Mahi is a mild flavored white fish that pairs well with fruits and sweet salsas, like the pineapple mango salsa featured in this recipe. Delicious paired with jasmine rice and a green salad.

You Will Need:

  • 4 fillets Mahi Mahi, about 2 pounds
  • Oil for pan- coconut oil works well
  • Salt
  • Pepper
  • the juice of 1/2 a lemon
  • 2 tsp minced garlic


  1. Heat 3-5 TBSP oil in a large nonstick skillet over medium high heat. 
  2. Sprinkle both sides of fish liberally with salt and pepper.
  3. Lay fillets in the pan and keep them moving for about 2 minutes to prevent sticking. Turn gently and repeat.
  4. Squeeze lemon juice over fish, and add a splash of water. Cover and steam for 5-7 minutes, or until fish begins to flake

Pineapple Mango Salsa:

You Will Need:

  • 1/2 diced red onion
  • 1/4 cup chopped cilantro
  • 1-2 ripe mangoes, diced (about 1 cup)
  • 1 ripe tomato- diced
  • 1 can pineapple tidbits
  • 1/4 cup pineapple juice (from can)
  • Juice of 1 lime
  • 1 tsp black pepper
  • 1 tsp salt


  1. Mix together all ingredients until thoroughly combined. Set aside in fridge. 

Coconut Rice


This rice pairs well with Asian inspired dishes, but also stands out alongside chicken and can serve as a tasty afternoon snack. Serve hot or chilled to your preference and enjoy!

You Will Need:

  • 1 3/4 cups chicken or vegetable broth
  • 1 cup coconut milk and solids (canned)
  • 2 cups jasmine rice
  • 1 1/2 tsp turmeric
  • 2 tsp salt
  • 1 tsp black pepper
  • 2 tsp garlic
  • juice of 1/2 a lemon
  • 1/4 cup shredded unsweetened coconut


  1. Bring chicken or vegetable broth and coconut  milk to a boil in a medium saucepan. 
  2. Add rice and cover. Reduce heat to medium and simmer for 10 minutes.
  3. Add the remaining ingredients and stir well.
  4. Continue simmering for an additional 10-12 minutes, or until rice is tender.

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!

Allergy Friendly Pizza Dough

Excuse the picture quality! My kids hid the camera-- again!

Excuse the picture quality! My kids hid the camera– again!

This recipe makes a delicious, allergy friendly pizza crust. Roll it thin- it puffs up a bit. Enjoy this pizza with all of your favorite toppings. I used canadian bacon and pineapple, but you may use whatever you like!

You Will Need:

  • 2 2/3 cups all purpose flour
  • 2 teaspoons baking powder
  • 1 teaspoon salt
  • 1 cup plain coconut milk
  • 4 tablespoons olive oil or corn oil


  1. Preheat oven to 400 degrees. 
  2. In a large bowl, mix flour, baking soda, and salt. Gradually stir in milk and oil until a soft, flexible dough forms.
  3. Knead dough 10-15 times on a lightly floured surface. Do not overwork or dough will become tough.
  4. Divide dough into two balls. Set one aside.
  5. Press one dough ball onto an ungreased cookie sheet or pizza pan. Roll out to desired shape and thickness. If desired, turn edges in.
  6. Poke holes in dough with a fork. Bake at 400 degrees for 10 minutes, then remove from oven and add desired toppings. Continue baking at 400 degrees for an additional 20-25 minutes.

Un-Peanut Butter


I used to be a peanut-butter by the spoonful kinda girl. Prior to my son’s diagnosis with food allergies, I was able to fully appreciate the many wonders of the peanut. This is both really awesome and really horrible. Awesome because peanuts are amazing things and I really can’t get enough of peanut butter. Horrible because I haven’t been able to find an alternative nut butter that tastes as good as peanut butter. — Until now!

You Will Need:

  • 2 cups raw or roasted cashews, unsalted
  • 2 tbsp almond butter OR 1/4 cup almonds
  • 1/4 cup corn or canola oil, plus extra
  • 2 tsp salt
  • 1 tsp sugar


1. If your nuts aren’t roasted, roast them. Pop them on a cookie sheet and toast them in an oven or toaster oven on BROIL until they start to turn golden brown. Broil cooks quickly, so watch them closely!

2. Add oil and cashews to a blender or magic bullet. A food processor should work as well. Process on high speed for 30 seconds or so. If the blender clogs up, add an additional splash of oil.

3. Add almonds to the blender if not using almond butter.

4. Continue adding oil and blending until the butter is smooth and thick. Add sugar, salt, and optional almond butter and blend again. Butter will be thick!

5. Scoop nut butter into a half pint or larger mason jar, screw the lid on tightly and refrigerate.

*NOTE: Nut butter will last for at least a month in the fridge, or a week or two on the  counter. Refrigeration is recommended. Makes approximately 1.5 cups.

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