Episode 029 Summer Tortellini Salad

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! Transcript Welcome to The Sensitive Kitchen....

Healthy White Chicken Chili with Fresh Chilis

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! Transcript Welcome to The Sensitive Kitchen....

Episode 026 Taco Meat with Pinto Beans

Meat and beans together are a nutrient powerhouse! Since we have discussed the merits of legumes recently (episodes 003, 013 and 021), in this episode, Cindy discusses the benefits of beef including some new and interesting research.
Customizing for dairy free, gluten free, onion free and even picky eaters is easy with taco night! This savory base is perfect for piling on the veggies – avocado, tomatoes, peppers, cilantro, jalapeños, etc. You can even make it vegetarian by using substitute meat crumbles.

Episode 025 Bavarian Potato Salad

Bavarian (German) Potato Salad is a warm, comforting side dish that uses just a few ingredients. It is naturally gluten free, dairy free, egg free, soy free, nut free. Easier than most potato salads it does not require peeling the potatoes. It is delicious warm or as leftovers. Parsley adds brightness to this dish and many nutrients: vitamin K, vitamin A, folate and vitamin C. Parsley also contains flavonoids to help fight cancer and lutein and zeaxanthin to help prevent macular degeneration. Bacon adds savory appeal to this delicious side dish.

Episode 024 Hot Chicken Salad with Potato Chips

A versatile hot chicken salad that can be used to feed a crowd or bring to a potluck. It is gluten free, dairy free, and soy free. It can be easily made egg free by using a mayonnaise free of eggs. The recipe calls for nuts, but pepitas, pine nuts (which are really seeds) or other seeds can be substituted. You can add your own flavorings like herbs or flavored potato chips. It is especially good if you have someone in your life who could use a few extra calories. Cindy also gives tips if you are watching your calories. Enjoy this old fashioned favorite and Keep Cooking to Enable Those You Love to Flourish!

Episode 023 Sulforaphane & Shaved Cauliflower Salad

Cindy shares one of her family’s favorite quick vegetable salads. In this episode she dives into reasons to eat more cruciferous vegetables: sulphoraphane. It is a powerful bioactive that enables your body to efficiently fight both oxidative stress and inflammation. Find out the tip that will increase the disease fighting power of cruciferous vegetables. And discover a new way to entice non-cauliflower lovers to enjoy this vegetable. For the recipe and step by step photos as well as resources go to

Episode 022 Homemade Marshmallows – Top 8 Allergen Free!

Homemade marshmallows are an intermediate level project requiring a bit of equipment and safety precautions, but the results are WELL worth your time. And you can offer a special treat to a special someone who cannot eat artificial colors or preservatives or any of the top 8 allergens! No gluten, dairy, egg, nuts or soy here! (They do contain corn products.) These marshmallows are creamy and delicious. If you have never eaten a homemade marshmallow – try one! We think they are yummy! You can also alter the flavorings – try peppermint or coffee flavored marshmallows. These are perfect for Easter or your spring celebrations.

Episode 021 White Tuscan Beans

A favorite bean recipes. This is a naturally top 8 allergy free except for the goat cheese used for garnish (check chicken broth ingredients if you do not make your own!). It has no onions or garlic for those who are sensitive. It is made in the slow cooker after sauteeing prosciutto and vegetables.
In the accompanying podcast episode, Cindy discusses the health benefits of legumes, also known as pulses. They are nutrient rich, full of fiber and plant protein.

Episode 020 Tom Kha Soup

A naturally dairy, gluten and nut free Thai soup. Warming Thai spices like ginger, garlic and lemon grass tickle your taste buds in this easy to prepare main dish soup. Rebekah Klewicki. a dietetic student at Virginia Tech, developed this recipe. She has been helping me with the podcast behind the scenes this year. Today I am interviewing her about the development of this quick recipe.

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