Recipes

for your food sensitive family

The Sensitive Kitchen Podcast discusses these recipes.  See podcast tab for transcripts, resources or to listen to an episode.

 

 

Mexican squash without corn

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.

What To Do With Too Many Tomatoes?

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.

Fresh Corn Tomato Salad

Fresh Corn Tomato Salad

Culinary summer has finally arrived - fresh tomatoes and sweet corn are here!  Besides eating them steamed or raw, this salad is one of my favorite ways to combine them.  Plus it keeps well in the refrigerator and is a great picnic staple. Another great benefit of...

Sweet Vegetable Muffins without Dairy

Sweet Vegetable Muffins without Dairy

Struggling to get your recommended vegetables every day? Try these muffins! No added sugar, no added fat, all whole grain and plenty of vegetables. That’s a healthy muffin – and they taste pretty good! Rebekah Klewicki, a rising senior at Virginia Tech studying Nutrition and Dietetics, developed the recipe. We have both been testing the recipe for a month with so many variations. Besides the 100% whole wheat version, we tested a gluten free version, a dairy free version, an egg free version and a gluten and dairy free version of both the savory muffins and the sweet ones. My muffin tins and box grater have gotten a work out! We shredded zucchini, carrots, sweet potatoes, eggplant, yellow squash & beets. Listen to the podcast to hear our biggest challenges and how we solved them. There’s even a scone variation and different levels of spice, depending on your family’s tastes.

Savory Vegetable Muffins Without Dairy

Savory Vegetable Muffins Without Dairy

Struggling to get your recommended vegetables every day? Try these muffins! No added sugar, no added fat, all whole grain and plenty of vegetables. That’s a healthy muffin – and they taste pretty good! Rebekah Klewicki, a rising senior at Virginia Tech studying Nutrition and Dietetics, developed the recipe. We have both been testing the recipe for a month with so many variations. Besides the 100% whole wheat version, we tested a gluten free version, a dairy free version, an egg free version and a gluten and dairy free version of both the savory muffins and the sweet ones. My muffin tins and box grater have gotten a work out! We shredded zucchini, carrots, sweet potatoes, eggplant, yellow squash & beets. Listen to the podcast to hear our biggest challenges and how we solved them. There’s even a scone variation and different levels of spice, depending on your family’s tastes.

Sweet Vegetable Muffins Without Eggs

Sweet Vegetable Muffins Without Eggs

Struggling to get your recommended vegetables every day? Try these muffins! No added sugar, no added fat, all whole grain and plenty of vegetables. That’s a healthy muffin – and they taste pretty good! Rebekah Klewicki, a rising senior at Virginia Tech studying Nutrition and Dietetics, developed the recipe. We have both been testing the recipe for a month with so many variations. Besides the 100% whole wheat version, we tested a gluten free version, a dairy free version, an egg free version and a gluten and dairy free version of both the savory muffins and the sweet ones. My muffin tins and box grater have gotten a work out! We shredded zucchini, carrots, sweet potatoes, eggplant, yellow squash & beets. Listen to the podcast to hear our biggest challenges and how we solved them. There’s even a scone variation and different levels of spice, depending on your family’s tastes.

Savory Vegetable Muffins Without Eggs

Savory Vegetable Muffins Without Eggs

Struggling to get your recommended vegetables every day? Try these muffins! No added sugar, no added fat, all whole grain and plenty of vegetables. That’s a healthy muffin – and they taste pretty good! Rebekah Klewicki, a rising senior at Virginia Tech studying Nutrition and Dietetics, developed the recipe. We have both been testing the recipe for a month with so many variations. Besides the 100% whole wheat version, we tested a gluten free version, a dairy free version, an egg free version and a gluten and dairy free version of both the savory muffins and the sweet ones. My muffin tins and box grater have gotten a work out! We shredded zucchini, carrots, sweet potatoes, eggplant, yellow squash & beets. Listen to the podcast to hear our biggest challenges and how we solved them. There’s even a scone variation and different levels of spice, depending on your family’s tastes.

Savory Vegetable Muffins without Gluten

Savory Vegetable Muffins without Gluten

Struggling to get your recommended vegetables every day? Try these muffins! No added sugar, no added fat, all whole grain and plenty of vegetables. That’s a healthy muffin – and they taste pretty good! Rebekah Klewicki, a rising senior at Virginia Tech studying Nutrition and Dietetics, developed the recipe. We have both been testing the recipe for a month with so many variations. Besides the 100% whole wheat version, we tested a gluten free version, a dairy free version, an egg free version and a gluten and dairy free version of both the savory muffins and the sweet ones. My muffin tins and box grater have gotten a work out! We shredded zucchini, carrots, sweet potatoes, eggplant, yellow squash & beets. Listen to the podcast to hear our biggest challenges and how we solved them. There’s even a scone variation and different levels of spice, depending on your family’s tastes.

Savory Vegetable Muffins

Savory Vegetable Muffins

Struggling to get your recommended vegetables every day? Try these muffins! No added sugar, no added fat, all whole grain and plenty of vegetables. That’s a healthy muffin – and they taste pretty good! Rebekah Klewicki, a rising senior at Virginia Tech studying Nutrition and Dietetics, developed the recipe. We have both been testing the recipe for a month with so many variations. Besides the 100% whole wheat version, we tested a gluten free version, a dairy free version, an egg free version and a gluten and dairy free version of both the savory muffins and the sweet ones. My muffin tins and box grater have gotten a work out! We shredded zucchini, carrots, sweet potatoes, eggplant, yellow squash & beets. Listen to the podcast to hear our biggest challenges and how we solved them. There’s even a scone variation and different levels of spice, depending on your family’s tastes.

Sweet Vegetable Muffins Without Gluten

Sweet Vegetable Muffins Without Gluten

Struggling to get your recommended vegetables every day? Try these muffins! No added sugar, no added fat, all whole grain and plenty of vegetables. That’s a healthy muffin – and they taste pretty good! Rebekah Klewicki, a rising senior at Virginia Tech studying Nutrition and Dietetics, developed the recipe. We have both been testing the recipe for a month with so many variations. Besides the 100% whole wheat version, we tested a gluten free version, a dairy free version, an egg free version and a gluten and dairy free version of both the savory muffins and the sweet ones. My muffin tins and box grater have gotten a work out! We shredded zucchini, carrots, sweet potatoes, eggplant, yellow squash & beets. Listen to the podcast to hear our biggest challenges and how we solved them. There’s even a scone variation and different levels of spice, depending on your family’s tastes.

Sweet Vegetable Muffins

Sweet Vegetable Muffins

Struggling to get your recommended vegetables every day? Try these muffins! No added sugar, no added fat, all whole grain and plenty of vegetables. That’s a healthy muffin – and they taste pretty good! Rebekah Klewicki, a rising senior at Virginia Tech studying Nutrition and Dietetics, developed the recipe. We have both been testing the recipe for a month with so many variations. Besides the 100% whole wheat version, we tested a gluten free version, a dairy free version, an egg free version and a gluten and dairy free version of both the savory muffins and the sweet ones. My muffin tins and box grater have gotten a work out! We shredded zucchini, carrots, sweet potatoes, eggplant, yellow squash & beets. Listen to the podcast to hear our biggest challenges and how we solved them. There’s even a scone variation and different levels of spice, depending on your family’s tastes.

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