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“Thanks so much again Heather for sharing your gifts! I am filled with gratitude right now that our paths have crossed and I've finally found the energy healing I was looking for.”
by S.L., 48

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Tag: wheat-free

Artichoke Frittata – Gluten/Dairy/Soy-Free

I go through food phases – as you’ve probably noticed. Sundried tomatoes, artichokes and goat cheese is a combo I come back to again and again (it’s so yummy…and Mediterranean). Check out this easy and delish dish that can work as breakfast, brunch, lunch or dinner. The recipe below is for one serving, so double as you need.

Gluten/Dairy/Soy-free Artichoke Frittata

2 organic, cage-free eggs
1/2 c shredded goat  feta crumbles
1/4 c frozen artichoke hearts
1/8 c sundried tomatoes in oil

Beat eggs in medium size bowl, and add salt and pepper. Stir in cheese, artichoke hearts and sundried tomatoes until well blended. Heat skillet on medium-high heat with non-stick olive oil spray (or 2T of extra virgin olive oil to grease the pan). Pour egg mixture into skillet once hot. Let cook 5-7 minutes until golden brown on bottom (use spatula to lift up and check). Then, flip entire egg mixture to uncooked side (although by now it will be pretty heated through). Since it’s for one, it’s easy to flip with just a spatula. Let cook 3-5 minutes or until golden brown. Let cool a few minutes and enjoy.

Happy Eating!

Gluten/Dairy/Soy/Sugar-Free Lunch – Tuna with Veggies

Having a quick, healthy and easy lunch at the ready is super important for those days when I’m famished and don’t have time to cook. Here is one of my favorite, uber easy lunches to prepare, and of course, I have my friends at Trader Joe’s to thank.

Delicious tuna curry & veggies!

  • Organic, fresh mixed veggies (I like fresh, but frozen of course will do – as long as they are organic), go for a big batch so you can use them throughout the week
  • 1 packet of the Trader Joe’s Tuna in Red (or Green) Curry sauce

Stir-fry veggies with organic extra virgin olive oil and sea salt and pepper.  Boil tuna in curry sauce once the veggies are nearing completion. When veggies are cooked through (although I like them with a little crunch!) place a dinner portion in a bowl or on a plate. After 5 minutes of boiling, the tuna packet should be ready to be served (the packaging says 3 minutes, I prefer 5). Pour the packet contents over the veggies. Serve and enjoy!

Happy Eating!

Gluten/Dairy/Soy-Free Chicken With Tapenade

You know that whole “everything but the kitchen sink” line that cooks/chefs use when they put a little bit of everything into a dish? Well, this recipe could very well be one of those. One day, burned out with my usual chicken and veggies routine, I decided to mix things up. I grabbed a jar of Trader Joe’s Roasted Red Pepper & Artichoke Tapenade (which I had never tried before but fell in love with!), some veggies, chicken and giant white beans and created this! I hope you enjoy it as much as I did.

Tapenade your chicken!

1lb organic chicken
1 jar Trader Joe’s Roasted Red Pepper & Artichoke Tapenade
1 jar giant white beans (also at TJ’s in a tomato sauce, or grab a container at any olive bar)
1/2 package frozen artichoke hearts
1 c organic, fresh spinach
1 package of organic stir-fry veggies (I get them fresh from TJ’s, but frozen will work as well)
1 avocado

In a separate bowl, pour tapenade over chicken. Let sit in fridge for 30 min-1 hour. Then, place chicken and tapenade in skillet and cook on medium high heat. In separate skillet, saute veggies (not avocado) and white beans. Once chicken is fully cooked through, cut up into bite size pieces. Pour veggie and bean mix in with the chicken, cook on low until all mixed together. Voila! Makes 4 servings. Top with sliced avocado for an added creamy kick. Lightly season with sea salt.

Happy Eating!

Petunia’s Pies Millionaire Bar Knocks It Out of the Park for Gluten/Dairy/Soy/Sugar-Free Goodie Bar

As you know, I love treats. Cookies, cupcakes, bars – all of it. However, when you’re eating gluten/dairy/soy/refined-sugar-free, that can be very, very tricky. I know you know this.

And that’s why I am SO thrilled that Petunia’s Pies & Pastries (who makes such yummy gf goodies, but almost all products have soy making it impossible for me to eat!) just released its Millionaire Bar.

The Millionaire Bar - Worth a Million! (And totally allergen free!)

It has it all. Sunflower seed butter (my fave!), blueberry jam (makes the bar in my opinion), cashew butter, hazelnuts, coconut – the works. I ate it in one sitting, but I probably shouldn’t have. This bar is a meal. Great for carb loading before a big race or workout, or if you’re like me and just want to eat it for lunch, or dinner, or well, even breakfast.

The Millionaire bar hits stores February 7th, so put it on your calendar now so you too can devour these delicious bars.

Customers can order and pick up directly from Petunia’s at their kitchen, and they will also be available at all of their other retailers: Blossoming Lotus, Case Study Coffee, Floyd’s Coffee, Seven Virtues, Cloud Seven, Ruby Jewel, Adventist Medical Center, Spoke Coffee & Milwaukie Kitchen & Wine.

Thanks Lisa & thank you Petunia’s – we heart you!

Gluten-Free, Dairy-Free, Soy-Free Chicken Quesadilla at Verde Cocina Cafe in PDX

I haven’t eaten a quesadilla at a restaurant in YEARS. Finding a restaurant that offers dairy-free cheese is almost impossible, and they are usually served on flour tortillas. But, not anymore. On a recent hike through the Multnomah Village and Hillsdale areas, we discovered Verde Cocina Cafe, which boasts gluten-free and dairy-free goods.

Ladies and gentleman, I have never in my life experienced a quesadilla this good. EVER. Goat cheese, chicken, handmade corn tortillas, garbonzo beans, kale, onions, carrots – this dish had it all. It was healthy, delicious and is big enough to reserve some for leftovers or to serve as your one big meal of the day.

Verde Cocina Cafe does gluten/dairy/soy-free eaters good!

Order this at Verde Cocina, or share with us any of the other goods you’ve enjoyed there in the comments section below. I will definitely be back!

Happy Eating!

Eat Gluten/Dairy/Soy/Corn/Tree Nut-Free at Tula Baking in Portland

Happy Friday the 13th! This is one of the luckiest days of the year (and one of my best friend’s birthdays!). I spent today enjoying the company of some very powerful women and noshing on some delicious treats from Tula Gluten-Free Bakery Cafe.

One of things I love about Tula, other than the delightful smell of the cafe, is that they do an excellent job of labeling all of the items in their pastry case (which look delish!) with the various allergens they contain. It makes the ordering process move a lot more quickly and takes the guess work out of what I can/cannot eat. Check out my tasty dishes below. From top to bottom – Red Nectar Rooibos tea with hemp milk, large mixed greens salad with balsamic dressing and pear turnip soup (doesn’t sound good but was divine!) with gluten-free crustini. Oh, and be sure to pick up a bag of their GF granola or focaccia bread to go!

Rooibos tea and hemp milk - creamy goodness!

Mixed greens salad and pear turnip soup with gf crostini - yum!

I am feeling so blessed to live in Portland, Ore. where we have access to so much healthy, allergen-free food. Thanks Tula and thank you Portland!

Happy Eating!

Gluten-Free, Dairy-Free, Soy-Free, Sugar-Free Breakfast – Eggs & More

On the gluten/dairy/soy/refined sugar-free path, creativity is essential. I just created this tasty number a couple of weeks ago and then proceeded to make it everyday for lunch until I decided I wanted something else. Yes, I’m one of those. If I love something I’ll eat it until I’m totally over it. :) Try this out as a quick and easy breakfast or lunch dish.

Great breakfast or lunch option - easy too!

2 organic, cage-free eggs
1-2 slices of pepper jack almond cheese (or goat mozzarella is delish too!)
1 c fresh spinach
2-3 slices of organic turkey meat

Heat skillet to medium heat and crack two eggs into the pan. Season with sea salt. Cook eggs until they are ready to flip, turn over and place cheese on top. Let cook for 1 min. Then add spinach, begin to saute around eggs and cheese. Next, lay down turkey slices until they are seared and warm. Once eggs are done, put them on a plate, followed by the sauted spinach and turkey. Voila!

Happy Eating!

Happy New Year! Get the Best Gluten/Dairy/Soy-Free Coconut Snacks Here…

I’m not going to lie, I have a serious sweet tooth. And so, I am always on the prowl for yummy snacks sans refined sugar. Right now, I am in a state of serious coconut bliss (and yes I love the “ice cream” too!). Check out some of the best gluten-free, dairy-free, soy-free snacks out there (that also are not loaded with sugar) featuring my fave food right now – coconut.


Grow Your Family Healthy presents: Kettle Corn, sweetened with coconut nectar crystals
This is one of my favorite treats to bring to potlucks. It’s a huge hit AND it keeps you from eating the entire bag by yourself. Unless of course, you’re like me and stand next to the bowl the entire night long, making faces at anyone else who attempts to eat this delicious and healthy treat. Find it at Food Front on Capitol Hwy in Portland, People’s Co-Op in PDX, Lillian’s Market in Gresham and Lifesource in Salem.

Larabar, Coconut Cream Pie
This is my go-to bar snack. Not every store carries this flavor. New Seasons and Whole Foods do.

So Delicious Coconut Nog
Yes, I will be buying out Whole Foods stock on this one. It is divine and half the calories of regular nog. Heat it up and serve with a shot of brandy for a cozy evening beverage. Or do what I’m doing and sip on some after lunch or dinner as dessert!

Jennies Coconut Macaroons
By far my favorite cookie these days, and they only contain three ingredients. Love bringing this to potlucks as well. People are always surprised how delish, simple and healthy they are.

Coconut Bliss Chocolate Hazelnut Fudge
You will forget you even knew about dairy ice cream after digging in to this delectable flavor. Whatever you do, do not eat straight from the container. Before you know it the entire thing will be devoured. I warned you, okay?

Well, there you have it – my coconut love is complete! Do you have any favorite coconut gluten/dairy/soy, low-sugar goods you want to share? Leave a comment below.

Happy Eating!



Support Feeding America This Holiday Season

Primrose Schools is currently raising awareness for Feeding America and their efforts to help Americans in need. Feeding America is the nations leading domestic hunger-relief charity. On a mission to end the hunger in America, communities, organizations and individual people are helping Feeding America collect food to help relieve hunger this holiday season.

Primrose Schools, the nations Leader in Educational Day Care, is using Feeding America’s virtual food drive to help support the charity and to teach their students the true meaning of giving. Based on the foundation of a balanced learning curriculum, Primrose is teaching the children the importance of volunteering and helping others. To get involved and help support Feeding America and Primrose Schools check out their Facebook page where a “like” donates 1 can (or $1), and a “share” donates 2 cans (or $2).

Gluten/Dairy/Soy-Free Adult Holiday Beverage

My guy and I discovered this weekend an absolutely delicious gluten/dairy/soy-free holiday milk by So Delicious. We decided to jazz it up with 2 shots of rum. It’s a perfect sitting-by-the-fire, listening-to-Christmas-music and spending-time-with-loved-ones beverage. Enjoy!

So Delicious Makes a SOOOO Delicious Holiday Drink

1 10 oz coffee mug
1 c of So Delicious Coconut Chocolate Mint Milk
2 shots of light rum

Steam milk on stovetop until to the desired level of warmth (I like mine hot!). Pour milk into mug, add rum. Stir. Top with Rice Whip if feeling very festive!

Happy Eating!