Search to find a podcast episode or recipe.  Coming soon – a search function for exact  phrases on  the podcast  – stay tuned!

Plate Planning

Want help putting these recipes into a flexible quick meal plan?  Here is my simple version to put on your fridge.  And your  picky eaters can help choose WHEN  things are eaten.

Episode 042 Dairy Free Potato Soup Two Variations

Cooking Together: Soup Are you looking for a community to cook with? Would you like more recipes that your family is excited to eat? Do you have questions about substitutions? Do you need encouragement to keep trying new recipes? Join Cooking Together: Soup, a 10 day...

Episode 41 Roasted Chicken Thighs and Root Vegetables

Episode 041 New Year – New Vegetable! Roasted Chicken Thighs with Root Vegetables is a simple recipe that transforms root vegetables into a delicious dish and gives you a way to introduce parsnips. Cindy also discusses her new membership, The Kitchen Table. A community of cooks to encourage, inspire and give you ideas as you cook for your food restricted family. Join Cooking Together: Soup, a 10 day LIVE cooking challenge to get a taste of the Membership. In the Spirit of the Winter Olympics join us as We Cook Together for a Healthy Future! Learn more at

Episode 040 Holiday Food Stress

Take the brand new Holiday Eating Quiz [QUIZ] Discover the #1 way food restrictions are increasing your holiday stressDon't miss an episode! The button below will take you to Apple Podcasts to subscribe. Or visit your favorite podcast provider to subscribe. Thank you!...

Episode 039 Sweet Potato Zucchini Muffins (dairy free with gluten free option)

This is hands down my favorite recipe for muffins & quick breads! It is naturally dairy free and can easily be made gluten free. Vegetable haters in your house? Do NOT tell them there is sweet potato in this recipe. They will see green zucchini flecks in the recipe, but the grated sweet potato just melts into the muffin and you will not even know that it is there – except for its awesome health benefits! This muffin contains a powerhouse of healthy ingredients: sweet potatoes, walnuts, whole grains, dried cranberries (see the last podcast episode for cranberry benefits), zucchini.

Episode 038 Cranberries – Research, Relish & Sauce

Cindy shares two simple recipes for cranberries, a cooked sauce and a raw relish with apples and oranges. Cindy reviews some of the research about the health benefits of cranberries. There is accumulating evidence they help prevent heart disease, diabetes, cancer, and reduce inflammation. She also discusses some of the misunderstandings around sugar and gives a practical way to assess the sugar in your diet.

Episode 037 Butternut Squash Soup for Everyone!

Cindy’s delicious squash soup contains no major allergens and it is AIP (autoimmune protocol) and Paleo compliant. This soup can be made by anyone with a soup pot, cooks knife and an appliance to blend the soup – an immersion blender, blender, high speed blender or food processor. You won’t believe the transformation butternut squash has with just a few vegetables, apples, apple cider and herbs. And it is a nutrient powerhouse with your whole day’s supply of vitamin A in the form of beta-carotene, and it is a good source of fiber, vitamin C, potassium, folate, vitamin E, vitamin K and more!

Episode 036 All the Chia Puddings!

The Cooking Framework Quiz is available by clicking the button below.Don't miss an episode! The button below will take you to Apple Podcasts to subscribe. Or visit your favorite podcast provider to subscribe. Thank you!References The Chemical Composition and...

Episode 035 Slow Cooker Bean Sausage Stew

Tasty Bean Sausage Stew is filled with fiber and protein. It is gluten free, dairy free, nut free, egg free – as long as the chicken sausage you choose is. It is simple to prepare and makes a large portion so you can have a couple of meals for your freezer.

Cindy discusses a new study that links decrease in severe COVID to an abundance of plant foods in your diet. This meal can put you on the right track! She also discusses ways to decrease sodium in this dish.

Episode 034 Mexican Squash Without Corn

Cindy discusses a zucchini (summer squash) side dish that is simple to prepare and tickles your taste buds. Perfect for those dealing with multiple food sensitivities or allergies as this vegetable recipe is top 9 allergen free. Most Mexican squash recipes contain corn, but this one does not! So those of you avoiding corn can eat this dish. The simple sauce brings the whole dish together and melds the flavors.

Episode 033 What To Do With Too Many Tomatoes?

Plenty of ripe tomatoes. Either you grew them yourself (and the squirrel in your neighborhood did not eat them) or you are fortunate enough to live near a farmer’s market with the opportunity to purchase a half bushel (or a peck) at a reasonable price. What do you do with your bounty?
CIndy discusses ways to use tomatoes raw, cooked and cooked for later. She shares her family’s traditional recipe for Tomatoes, Onions and Peppers. It only uses three ingredients and it is simple and delicious.
CindySullivan, MPH, RD, CHES highlights the benefits of tomatoes and their possible role in preventing heart disease, cancer, strokes, osteoporosis and vision problems.

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