Our Diet

I have created this page where I will link recipes I’ve used that are compatible with my diet.  It’s a rather strange mix of intolerances–not the normal gluten/egg/nut allergy list, but hopefully it can help someone find foods they can eat, too.  Many of our menus are also either completely dairy free or dairy free with a few simple alterations.  Because dairy free cooking is much more obvious and recipes are readily available the focus for these foods will be less on that restriction.

Primarily our food choice is going back to WHOLE FOODS–getting away from any processed foods,  but also avoiding foods we’re intolerant to which are listed below.  When possible, though not nearly as often as I wish to, I choose organic, free range, antibiotic free, hormone free, non GMO, but I also have a restrictive budget. The budget has definitely needed to stretch because of my diet demanding higher priced foods.

This Page is in the building stages.  Stay tuned for more recipes.


Zachary has been slightly dairy intolerant since he was small.  By now he only avoids milk in cereal or as a beverage using lactose free milk for those. He seems to tolerate milk as an ingredient in recipes.

Ian is quite sensitive to any form of dairy.  When preparing food for him it is important not to use a pan or utensil that has been used for a dairy food.  Lactose free milk contains a tiny bit of lactose in it, so almond milk or coconut milk digest better for him.

My list of food intolerances are: baker’s yeast (breads), brewer’s yeast (alcohol, vinegar, malt, mushrooms, lecithin, any fermented foods), egg white, egg yolk, whey, yogurt, peppermint (***please do not use peppermint oil in our house or when you will be close to me***), orange, blueberry, jalapeno peppers, and quite a few preservatives. I’ve written a little about how we discovered food intolerances for Ian and for me.

I’ve reacted to pre-shredded cheese from the grocery store, coffee in a can sprayed with nitrogen (yeah, check your labels.  You’ll discover all kinds of things), hummus, oh, lots of things that I can’t remember.  These are in the categories of foods that I can tolerate, but they have added preservatives or chemicals of some sort I can’t handle. I need to cook almost everything I eat from scratch.

Baker’s yeast, eggs, whey, yogurt, and the fruits and vegetables are pretty straight forward and you find them in expected places.

Brewer’s yeast is one of the foods I’m most sensitive to and the food that is found in the most places.  Yeast is used as a preservative in many tomato products, broth, and other canned foods.  Lecithin is in nearly all processed foods.  Malted barley flour is used in tortillas and most processed breads (grocery store bread). Vinegar is in all condiments.  (If you find any that don’t have vinegar or lecithin or eggs or yogurt or whey, I might kiss you.) Sadly lecithin is in chocolate, yes, that substance women need for survival.




Main Dishes

Burrito bowls are our FAVORITE!Marinate chicken as described in this chicken fajita recipe for several hours. More detailed instructions coming soon.

Thai Style Coconut Chicken.  Oh, I seriously love this chicken.  The snap peas add variety to my typical diet.

I’ve been finding that ethnic foods seem to be more compatible with my diet because they are generally cooked from whole foods as opposed to the many, many processed foods in the American diet. One of my friends recently introduced me to this Indian dish: Chicken in Creamy Tomato Curry: Chicken Tikka Masala.  I was literally moaning as I ate it; it is just so good.  The garam masala is not optional; fabulous flavor. I used coconut milk in the marinade instead of yogurt.

Cabbage Masala is the most recent dish I’ve tried, and it passed with flying colors–for me, that is.  Paxton liked it, too, but I’m not sure I could convince my family to eat it.

Coconut Rice and Beans.  Ridiculous. So over the top delicious.  Do not skip the mango or cilantro.  It totally makes the dish.

If you like spicy foods and flavor that makes your taste buds sing, this  Blackened Chicken with Cilantro Lime Chicken is the one for you. If you’re not so big on spicy, modify the seasoning.

Mexican bean and chicken pizza.  One word: Yum! Oh, another: Quick!

Chicken and potato Bake is quick to make and economical.  I make it with olive oil, so that it’s dairy free.

Bean and Bacon Soup

This Sweet Potato and Black Bean Soup is one of my favorite dishes. The diced tomatoes mostly contain yeast, so I use fresh tomatoes or just sub home canned tomato juice. The broth also needs to be home prepared (from chicken that has not had broth added) to avoid yeast



Snacks and Sides

Our whole family eats this Roasted Broccoli as though it’s chocolate–well, chocolate without the guilt.

White Bean Dip is similar to hummus, but has a slightly different flavor.  Delicious.

5 Layer Greek Dip. You can make this for me any time.  Any time. (Skip feta on a section for the dairy free eaters.)

See granola bars in breakfast.

Lara Bars.  These are so good!  I’ve had the apple pie and peanut butter cookie and loved them both.  These have 19g of sugar and while it’s all from fruit–no added sweetner, I would still consider this more like a dessert than a healthy snack.  It’s one of the few things I can keep in a bag for a quick bite of food when I desperately need one.

Homemade carrot Lara bar. It was difficult to get the ingredients to blend well.  The next time I would try lightly steaming the carrots first.  The bars were really good, though.  There are so few snacks that I can grab and eat on the go, so this is a wonderful snack to have in the refrigerator.



Coconut Quinoa Breakfast

Amazing Chocolate Peanut Butter Granola Bars.  For myself I would skip the chocolate chips and add cocoa powder.  Loaded with healthy fats.

 Vegan Pumpkin Pancakes.  I used lactose free milk, so Ian and I could both eat these.  This was a rare dish that our whole family was able to eat and enjoyed.  Alterations: sub flour for wheat flour (I’d like to experiment with using some almond meal and possibly adding bran), brown sugar instead of white sugar, lactose free milk instead of almond milk, used twice as much cinnamon, used 1/2 the amount of soda and added 1/2 a teaspoon of baking powder so that I could skip the vinegar. Also skipped the vanilla.  Okay, that was a lot.  Maybe I should re-write the recipe.  Anyway, they were delicious! We ate them with butter/butter substitute and maple syrup. If you’re not making these as a healthy dish you could serve them with a caramel syrup instead of maple syrup.

High fiber bars. Recipe coming soon.


Chocolate: I have found one brand that I can eat at Whole Foods–Theos. It costs $3.50 for one bar. It is available in the health food section at some Kroger stores and available in bulk from Amazon. The dark chocolate with salted almond is a.m.a.z.i.n.g

I haven’t tried these truffles, but they look delicious and are also dairy free.

Better Life chocolate chips are compatible with both my diet and Ian’s diet. ($4+ per 16 oz. bag, so pricey) Trader Joe’s chocolate chips are dairy free (not lecithin free), but they have been produced in a facility that uses dairy. Depending on sensitivity they are okay.  I’m using them for Ian right now, but we may need to adjust. They’re half the price of Better Life.

This Dairy free chocolate sauce is so very, very good.  Unfortunately I can’t eat it because of the maltodextrin, but it’s good for Ian.

This recipe for metabolism boosting chocolate is DELICIOUS–at least if you haven’t had the real stuff for months.

Dairy free pumpkin pie.  Last year I followed the recipe precisely and we liked it. This year I used regular flour and subbed brown sugar for the honey and baked it in a pie crust, so it would be more like regular pumpkin pie. Ian and Pax both loved it! If you’re gluten free this recipe would be great for you; otherwise some alterations make it more economical.

My own Ooey-gooey gluten free, egg free chocolate brownies.


8 thoughts on “Our Diet”

  1. Hi Christy! Hope this finds you doing well health wise; and I hope it stays that way. Glad there’s some yummy recipes you can make since you have to really watch what you eat!!
    I am wanting your email address– am I seeing yet not seeing it on your blog somewhere?:) Should i use the photography one? Do you have mine? (For some reason I’m not getting your posts…I wonder if I unsubscribed myself…or what?) Thanks!

    1. Hi, Tina. I’m not sure why the updates aren’t coming in. Maybe just try subscribing again. Our email address is reachsandc(at)gmail(dot)com. You can also use the contact box on the Our Story page to contact us via email.

  2. We were first given the diagnosis with a dairy protein allergy, but then later I was told to watch all foods with protein. So currently, we are happy that they are now eating most common fruits and vegetables and also that they can eat poultry. We definitely stay away from the big eight, along with so much more. I have had an excellent ped. that works with me so well. I said in my last comment that it was a burden sometimes: maybe I should rephrase that and say that it can be overwhelming. I wouldn’t trade these little ones away for the best digestive system in the world, but it does come with it’s challenges. :)

    You are welcome to email me! I appreciate any input or new cooking ideas that I can get. :)

  3. Thank you for compiling your list. I am always on the look for new recipes that are allergy friendly! I have two children with pretty severe food intolerances/allergies. Some days it feels like a burden to know how to cook for them properly, so when I find a list like this I click through every link. :) Thanks again, I pinned a few!

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