Informed Choices

Learning together to ensure our children's health and vitality.

Informed Choices

Learning together to ensure our children's health and vitality.

Parents Ask Parents

Favorite Meals

502-495-1111

Breakfast & Drinks

Just a few delicious ideas!

EGG NOG SHAKE
Breakfast

8 oz. coconut milk

2 scoops vanilla protein powder
1/2 tsp nutmeg
1/2 tsp rum extract

Ice Blend and enjoy! No eggs, no milk

HOUSE DRINK

Peligrino, lemon to taste and a few drops of liquid stevia with crushed ice.

GRAIN FREE PROTEIN WAFFLES

ADAPTED FROM AGAINST ALL GRAIN COOKBOOK

3 large eggs at room temperature
3/4 cup coconut milk
Three scoops vanilla protein powder
4 Tbsp coconut oil
1/2 tsp pure vanilla extract
1 cup raw unsalted macadamia nuts (or cashew)
3 Tbsp coconut flour
3/4 tsp baking soda
1/4 tsp sea salt

Directions:

Preheat waffle iron on the lowest setting. Place all ingredients in the order listed. Blend on low for 30 seconds, then increase to high and continue blending until the batter is completely smooth, about another 30 seconds. Spoon the batter into the waffle iron, filling halfway and spreading evenly. Cook until golden brown!

Topping:

Add one giant bag of mixed berries and cook them on medium to medium low heat for 45 minutes or so – add a teaspoon of lemon juice and Stevia or coconut sugar to taste. Top your waffle and enjoy!

SAVORY CHICKEN KALE SOUP

1 yellow onion
5 carrots
5 stalks of celery
2 cloves garlic
2 cartons organic chicken broth
1 head of cabbage
3-4 cups chopped Kale
3 zucchini
1 can coconut cream
Pink Himalayan Salt and Cracked Pepper
*Optional: cooked quinoa

Directions:

Dice one yellow onion and sauté in a teaspoon of bacon grease in soup pot. Dice small and add carrots, celery and cloves of garlic. Sauté until garlic is fragrant (should only take a a few minutes). Add one carton of the organic chicken broth. Shred the cabbage and add to pot, you may have to add half and after it cooks down, add the rest of it. Add chopped Kale. Add second carton of organic chicken broth. Chop or shred zucchini and add to pot. Season with pink Himalayan salt and cracked pepper. Add one can of coconut cream.

Serve alone on over quinoa.

MASHED CAULIFLOWER (MASHED POTATOES)

Take one head of cauliflower and boil until soft – about 15 minutes on medium. Drain the water and put the cauliflower in the food processor with 1 tablespoon of coconut oil and smoked sea salt to taste. Enjoy!

BRUSSEL SPROUTS

Clean two cups of brussel sprouts. Put in the food processor and chop up into small chunks. Put a teaspoon of bacon grease into a skillet and heat up- then add brussel sprouts and smoked sea salt to taste. Cook on medium heat for 20 minutes – covered by a lid and stirring occasionally. When softened, remove the lid and put on medium high for about 3 minutes or so until edges are crispy. Delicious!!

STUFFED DATES

Stuff dates with goat cheese and wrap in bacon. Cook on 375 degrees for 40 minutes or until bacon is crispy. Great grain and dairy free appetizer for party!

CAULIFLOWER CRUST PIZZA

Get a medium head of cauliflower and blend in a food processor. Bake in covered dish on 350 degrees for 20 minutes- until soft. Add smoked sea salt to taste, 1/2 tsp oregano, 2 minced cloves of garlic, 4 eggs, 1 1/2 cups of cheese- your choice of mozzarella (from cow, buffalo), mexican blend or daiya. Spread out on a cookie sheet on parchment paper. Bake on 425 degrees for 25 minutes

Make tomato sauce from 4 tomatoes or 7 roma tomatoes. Add 1 tsp of olive oil in a skillet, cut up tomatoes, 1/2 onion, 2 cloves of minced garlic and cook for 10 minutes or so on medium heat. When cooked completely- put in a food processor with 1 Tbsp basil, 1 tsp oregano and smoked salt to taste.

Cover pizza crust with tomato sauce and cover with cheese and toppings of choice. Cook another 5 minutes on 425 degrees and enjoy!

BUTTERNUT SQUASH

Bake on 350 degrees for 30 minutes and remove meat from squash. Put in food processor with 1/2 tsp of sea salt, 1 tsp of coconut oil and 2 tbsp of coconut cream. Blend.

SPAGHETTI SQUASH

Cut spaghetti squash in half- place face down in a dish and cover the bottom inch or two of the pan with water. Bake on 400 degrees for 40 minutes.

Let cool for 20 minutes and then scrape out the meat of the squash with a fork. Set aside.

Roma tomatoes: cut lengthwise, 1/2c olive oil, smoked salt, 3-4 cloves garlic, oregano, thyme and anything else u think might like as marinade. Pour over tomatoes, put face up on cookie sheet, cook in 250 degree oven for – 3-4 hours

Blend olive oil, basil and 1/2 teaspoon of sea salt- fold into spaghetti squash. Cut romas into quarters and also fold into spaghetti squash. Eat room temperature and add salt to taste.

Optional: Add some grassfed pork or turkey sausage. Sprinkle with Parmesan or goat cheese.

WHIPPED CAULIFLOWER AND FENNEL

2 heads of cauliflower
1 bulb fennel (or to taste)- sautée first until almost browned.
smoked salt or sea to taste
pepper to taste
2 tbsp coconut oil

Whip in food processor until creamy

GRAIN-FREE STUFFING RECIPE

From MommyPotamus

Note: This serves a small family of 2-3. Double or triple the recipe as needed.

3 ½ cups onion, diced
2 ½ cups celery, diced
1 cup apple, cored and diced
1/4 cup dates, chopped into small pieces (raisins or dried cranberries would also be good)
2 cups almond flour
2 teaspoons sage
2 teaspoons thyme
1/4 teaspoon marjoram
1/4 teaspoon rosemary
1/4 teaspoon pepper
1/2 teaspoon salt
2 tablespoons butter, ghee or coconut oil
3 eggs, whisked

Directions:

Grease a medium-sized baking dish. Add 2 tablespoons butter/ghee/coconut oil to a saucepan and warm over low/med heat.
Add onion, celery, apple and herbs and saute over medium heat for 5 minutes. Remove from heat.
In a large bowl, add almond flour and dates and mix. (Note: If you have a cast iron orXtrema pan that can go from stovetop to oven, you can just mix everything in the pan.)
Add the lightly beaten eggs to the bowl and mix well.
Add mixture to baking dish and bake at 350F for 45 minutes – 1 hour
** Add 1 pound of organic ground pork or turkey sausage for extra flavor.

SANDWICH ROLLS

From Against All Grain

ghee or coconut oilfor greasing the rings
8 large eggs
½ cup Almond Milk
4 teaspoons apple cider vinegar
3 cups whole raw cashews, about 17.5 ounces
½ cup arrowroot powder*
¼ cup coconut flour
2 teaspoons baking soda
1 teaspoon sea salt

* For SCD, omit the arrowroot powder and increase the coconut flour to a total of 1/2 cup.

Directions:

Place a heatproof dish filled with 2 inches of water on the bottom rack of the oven. Preheat the oven to 325°F.
Lightly grease the inside of 10 (3.-inch) English muffin rings with ghee and place them on a baking sheet lined with parchment paper.
Place all of the ingredients in a high-speed blender and process on low for 15 seconds. Scrape down the sides and process again on high for 15 to 30 seconds, until very smooth.
Fill each ring 2⁄3 full with batter. Bake for 20 to 25 minutes, until a toothpick inserted into the center comes out clean.
Allow the rolls to cool on the baking sheet for 15 minutes, then gently press them out of the rings from the bottom. Allow to cool on a wire rack before serving or storing.

TURKEY & GRAVY

Brine turkey overnight in sea salt, grass fed butter, peppercorn and coconut sugar.

Take your turkey drippings and slowly add in a watery mixture of GMO free cornstarch and water. Add salt. Stir until mixture starts to thicken.

BAKED SWEET POTATOES

3 Sweet potatoes cut up
1 tsp salt
2 tbsp coconut oil

Cook sweet potatoes at 350 degree for 1 hour. Cover for first 45 minutes and then uncover remaining 15 minutes.

SCD AND PALEO CRANBERRY SAUCE

From Against All Grain

1 12 ounce package fresh cranberries
1 cup fresh orange juice
1/2 cup honey
1/4 teaspoon nutmeg
1/4 teaspoon ground cinnamon
1 teaspoon orange zest

Directions:

Mix all of the ingredients together in a saucepan over medium-high heat.
Bring the sauce to a boil, then reduce heat to medium-low and simmer until the berries begin to break, or for about 20 minutes.
Remove from heat and let it sit until it reaches room temperatures. The sauce will thicken as it cools.
Serve with turkey, stuffing, and mashed potatoes!

ROOT VEGETABLES

By Paige Pearman

2 Celery roots
2 sweet potatoes
3 leeks, chapped ¼” thick
4 garlic cloves smashed
4 carrots ¼” slices julienned
3 beets cubed, 1-1/2” pieces

Directions:

Toss with 2 Tablespoons olive oil. Roast at 425 degrees for 30 minutes. Toss in 2 Tablespoons of coarse sea salt, 1 Tablespoon Thyme, 1 Tablespoon lemon zest and ¼ cup olive oil.

PUMPKIN MAPLE VINAIGRETTE

An amazingly delicious, vibrantly-hued dressing that pairs well with so many ingredients. It’s also spectacular in a simple salad of fresh greens.

Author: Chris Scheuer

¼ cup pumpkin puree
¼ cup apple cider vinegar
2 tablespoons maple syrup
1 teaspoon Dijon mustard
1 medium clove garlic, minced
½ teaspoon sea salt
⅛ teaspoon freshly ground black pepper
½ cup extra virgin olive oil
1 ½ tablespoons fresh thyme leaves, coarsely chopped
1 tablespoon water

Directions:

Combine pumpkin puree, apple cider vinegar, maple syrup, Dijon mustard, garlic, salt and pepper in a medium size bowl or a glass jar. Whisk well to combine.
Add olive oil slowly, in a thin stream, whisking continually. (It’s important to add the oil very slowly or the dressing will separate.)*
Add the fresh thyme and stir well. If you like your dressing a little thinner, add the water and stir until incorporated. Store in a covered container in the refrigerator for up to 5 days.

NOTES

*Don’t skip the mustard, even if you’re not fond of it. Mustard is important in a dressing like this as it acts as an emulsifier, meaning it helps hold the dressing together and keep it from separating.

VEGGIE “GINGERBREAD HOUSE!”
FROM NANNY KIM’S RECIPES

Here is what we used to make our veggie lodge:…

Six 8″- carrot logs (One for front, five for back)
Eight 5″- carrot logs (sides of lodge)
Eight 3″- carrot logs (front)
Eight 1 1/4″ – short spacer logs (by front door)
Four 1 1/2″ – carrot logs (to create side window opening)
Three 7″ -carrot log rafters
Sixteen 6″ – 7″ long stalks of celery (for roof)

The foam core board gable ends measure 8″x 6″ x 6″
The foam core board floor/base measures 8″ x 5″ (plus extra on the back for chimney if desired)
The window is made out of a slice of turnip.
Use toothpicks if necessary, in addition to the goat cheese mortar to fasten cucumbers and celery.
Use bamboo skewers for stacking chimney mushroom “stones.”

SWEETS

SWEETS BROWNIES

2 cups chocolate protein
2 tbsp coconut oil
3/4 can coconut cream or coconut milk
1 egg
1/2 cup nut butter
3/4 tsp baking soda
1/2 tsp sea salt

Directions:

Mix and bake in greased pan at 350* for 20 mins. I also like to add some broken nuts – pecans or something. It should have the consistency of normal brownies – if not, add a little bit more of the coconut milk. Do not overcook- they will dry out if overdone! 🙂

CHOCOLATE MINT PROTEIN BROWNIES

Follow the ingredients for our protein brownies. Then, cut 8-10 chocolate mint chews into 6 Tablespoons. Add chews and 1 tsp pure peppermint extract to the batter and bake.

VANILLA PROTEIN BARS

Makes 20 bars

Use an 8×8 square baking dish

3-4 cups Vanilla Protein Powder
1/2 cup Organic Rolled Oats- Bob’s Red Mill (optional- adds calories)
3 T Sunflower butter (KROGER Organic section)
¼ to ½ cup Ground Flax Meal
2-3 tsp Almond Extract (I use 1 cap full)
1 Cup coconut milk (chocolate or vanilla)
2 Droppers of liquid Stevia

Directions:

Mix all ingredients in a bowl or food processor until a ball is formed. If the dough is dry then add more milk and if too wet add more powder. Once mixed you can press the dough in a glass dish and then cover with plastic wrap. Use the plastic wrap to help flatten the dough so that the top is smooth. Chill in the refrigerator until firm. Cut into 20 pieces.

*Make Pumpkin bars by adding can of pumpkin and remove the Almond Extract

HINT: You can portion these bars into little baggies and then place in the freezer. Pull them out as you head out for the day. They will thaw over time and be ready when you are.

MEXICAN CHOCOLATE PROTEIN BARS

½ jar of smooth almond butter or any other nut butter
2 cups protein powder
½ can coconut milk, almond milk or rice milk
½ cup gluten free Oats (Bobs Red Mill)
3 droppers full of liquid stevia
1 ½ T of ground cinnamon
½ to ¼ teaspoon of cayenne….the more the spicier ☺
Pinch of kosher salt

Directions:

Mix all ingredients in a food processor or by hand in a stainless or glass bowl. Spread evenly and flatten in a glass dish and press smoothly on top with plastic wrap. Cover and chill for a couple of hours or overnight. Cut into cubes and keep in the fridge or in the freezer for quick meals.

STRAWBERRY CUPCAKES

2½ cups blanched almond flour
4 scoops vanilla protein powder
¾ teaspoon baking soda
¼ teaspoon sea salt
⅔ cup honey
1/2 cup coconut oil, melted
4 large eggs, room temperature
1 tablespoon lemon juice
2 teaspoons vanilla extract
½ teaspoon lemon zest
½ cup finely chopped strawberries
Frosting
2 cans coconut cream (leave in fridge overnight before using)
⅓ cup honey
¼ teaspoon lemon juice or vinegar
1½ tablespoons strawberry preserves (freshly pureed strawberries will work too)

Directions:

Preheat the oven to 325 degrees F.
Line a standard muffin tin with baking cups.
Combine the honey, coconut oil, eggs, lemon juice, vanilla, and lemon zest in the food processor. Add the dry ingredients and blend on high for 30 seconds to a minute. The batter should not have any lumps. Add the strawberries. Divide the batter evenly into the muffin tin, filling about ¾ of the way full.
Bake for 15-17 minutes, until a toothpick can be inserted into the middle and comes out clean. Let the cupcakes cool completely on the counter before frosting.

Frosting:

Once the cupcakes have cooled, you can add frosting. Get cans of coconut cream (they need to have been refrigerated overnight before using- to ensure the cream is hard and separated from the liquid in the can). Scoop out the hard coconut cream- do not use the liquid. Put in a food processor and blend with 1/3- 1/2 cup of honey or 1/3 cup coconut sugar or stevia drops to taste. Gently fold in the strawberry preserves. Blend until lumps are gone. Top cupcakes. They can be eaten right away or refrigerated overnight- or frozen to save for that special occasion!

CHOCOLATE CHIP COOKIES

from Against All Grain Cookbook

Yields 1 dozen

1/4 cup palm shortening
1/4 cup coconut palm sugar
2 tablespoons honey
1 large egg, room temperature
2 teaspoons vanilla
1½ cups blanched almond flour
2 tablespoons coconut flour
½ teaspoon baking soda
½ teaspoon sea salt
¼ cup dark chocolate pieces (just chop up a dark chocolate bar)
¼ cup enjoy life chocolate chips

Directions:

Preheat oven to 350 degrees F.
In a stand mixer or with a handheld electric mixer, cream the palm shortening, coconut sugar, honey, egg, and vanilla until smooth and fluffy.
Add the almond flour, coconut flour, baking soda and sea salt and mix again until combined. Scrape down the sides of the bowl if needed in order to incorporate all of the flour. Stir in the chocolate chips.
Place golf-ball sized balls of dough on a cookie sheet lined with parchment or a SilPat. Using another sheet of parchment on top of the dough, flatten them slightly with the palm or your hand or a spatula. The cookies don’t spread much so create the size and thickness you want prior to baking them. Bake for 9-12 minutes, until slightly golden around the edges.

Notes:

*These keep best in an air-tight container in the fridge.

* If you don’t have a food processor, put a couple of cups of your almond flour in a blender or coffee grinder and give it a few pulses. Careful not to go too far or you will have almond butter. Then make the dough in a stand-mixer or bowl with electric beaters. *Measure the 1½ cups almond flour after you’ve ground it.

* If you plan to double this recipe, reduce the coconut flour by 1 teaspoon (so you would use 3tbs+2tsp).

* I do not like these with coconut oil. Palm shortening makes them chewy. If you’re going to sub it out, my first suggestion would be grass-fed butter.

* I like the flavor complexity with using 2 different types of chocolate, but you’re welcome to use whatever you’d like.

* The palm sugar gives the cookies a “brown-sugar” like taste that the original CCC has. You can try using all honey, but because it is liquid, the texture and flavor will change slightly.

CREPES

From Against All Grain: Delectable Paleo Recipes to Eat Well & Feel Great, by Danielle Walker

6 large eggs
1 cup unsweetened almond milk or other non-dairy milk
3 tbsp coconut flour, sifted
2 tsp coconut oil, melted, plus 2 tbsp for the pan
1/4 tsp sea salt

Directions:

Whisk together the crepe ingredients in a bowl. Let sit for 10 minutes while the pan heats so the coconut flour can absorb the liquid, then whisk again.
Heat a crepe pan or enameled skilled over the medium-high heat.
Place 1 tablespoon of the coconut oil in the pan, swirling to coat the bottom and sides.
Pour ¼ cup of the batter into the hot pan, turning the pan in a circular motion with one hand so the batter spreads thinly around the pan. Alternatively, very quickly use a spatula to spread the batter. Fill any holes with a drop of batter, making sure the pan is fully covered.
Cook for 1 minute, until the edges start to lift. Gently work a spatula under the crepe and flip it over. Cook on the second side for 15 seconds and turn out onto a plate.
Continue with the remaining batter, stacking the crepes on the plate as you work. Add a little more oil to the pan after about every 3 to 4 crepes if they begin to stick.
Fill with our chocolatey “nutella” like filling:
Mix 1/2 avocado, 3 scoops chocolate protein powder, 3 tbsp coconut cream, 1/3 cup coconut milk- mix in the food processor. mmm. Top with berries or nuts of you choice!

PUMPKIN PIE

My Natural Family

Ingredients:

FOR THE CRUST:

2 C. Almond Flour
¼ t. Real Salt
2 T. Coconut Oil
1 Egg

FOR THE FILLING:

1, 15 oz. Can Pumpkin Puree
⅓ C. Honey
1 T. Coconut oil, melted
2 t. Pumpkin Pie Spice
⅓ C. Canned Coconut Milk
3 Eggs

FOR THE WHIPPED TOPPING:

1 cans Coconut Milk, chilled, Firm cream on top only
Stevia drops to taste

Directions:

FOR THE CRUST:

Preheat the oven to 350 degrees.

Place the almond flour and salt in the bowl of a food processor. Process for about 30 seconds. Add the coconut oil and egg to the processor and process until the mixture comes together in large crumbles. Place the dough in a 9” pie dish and pat the dough firmly and evenly around the sides and bottom of the pan. Cover the pan with a sheet of tin foil and bake in preheated oven for 15 minutes. Remove and let cool .

FOR THE FILLING:

Add the pumpkin puree, honey, coconut oil, pumpkin pie spice, coconut milk, and eggs to a large mixing bowl. Whisk together until smooth. Pour into the pre-baked pie crust. Bake at 350 degrees for 50-55 minutes, or until the top is slightly puffed and firmly set. Remove and let cool completely. Refrigerate.

FOR THE TOPPING:

Refrigerate coconut cream the night before to make sure it is hard and the cream and the liquid part separate. You will only be using the cream part. Do you not add the liquid part. Blend coconut cream and Stevia drops. Put into the refrigerator until time to serve.

CHOCOLATE LAYER CAKE (MAKES 1 TWO LAYER 8 IN CAKE)

6 eggs
1/3 cup honey
1/4 cup melted coconut oil
1 Tbsp vanilla extract
3/4 almond meal
1/3 cup coconut flour
1/4 cup cocoa powder
4 scoops vegan chocolate protein powder
1 tsp baking soda
1/3 tsp salt
1/3 cup chocolate chunks

Preheat oven to 325 F. Place the eggs, honey, coconut oil, and vanilla in the bowl of your food processor. Process till fully combined. Add the rest of the ingredients and process till smooth. Add the chocolate chips last and stir in.
Grease (with coconut oil) two 8 inch pans (you may also like to line the bottom with a parchment). Divide the batter equally between the two pans. Bake for 20 minutes. Check for doneness with a toothpick. Allow to cool completely before removing from pan and frosting.
Top both with vanilla frosting and then top one cake layer with the other.

WHITE LAYER FROSTING (FROM AGAINST ALL GRAIN)

¾ cup palm shortening
1 13.5-ounce can coconut cream, refrigerated overnight (only use the top cream layer, not the watery part)
½ cup honey
3 teaspoons coconut flour, sifted
1 teaspoon vanilla extract

Top entire cake with chocolate topping

CHOCOLATE TOPPING

1 cup chocolate chips (dairy, soy, gluten free)
1/4 cup coconut oil
1 Tbsp vanilla

Microwave or cook in a pan on low- stirring frequently. As soon as melted together, take from the heat and place in the refrigerated for 15 minutes. Top cake.

Put cake in the refrigerator for 30 minutes or until ready to serve.

PROTEIN POWDER NO BAKE COOKIES

Melt one cup of coconut oil, half cup of almond or cashew butter, 1/2 cup chocolate vegan gf protein powder, One cup of gluten free oats, a sprinkle of salt and a little liquid Stevia. Mix well. Put each on a cookie sheet covered in parchment paper- put in the refrigerator for 30 minutes and serve! Keep in the refrigerator until you are ready to eat.

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CupCakes & Kids

Informed Choices

Informed Choices

Addressing Severe Food & Environmental Allergies By The Fork

Breakfast & Drinks

Just a few delicious ideas!

SAVORY CHICKEN KALE SOUP

SWEETS

SWEETS BROWNIES

CHOCOLATE MINT PROTEIN BROWNIES

VANILLA PROTEIN BARS

MEXICAN CHOCOLATE PROTEIN BARS

STRAWBERRY CUPCAKES

CHOCOLATE CHIP COOKIES

CREPES

PUMPKIN PIE

CHOCOLATE LAYER CAKE (MAKES 1 TWO LAYER 8 IN CAKE)

WHITE LAYER FROSTING (FROM AGAINST ALL GRAIN)

CHOCOLATE TOPPING

PROTEIN POWDER NO BAKE COOKIES

Announce coming events

Display real testimonials

Informed Choices

Informed Choices

Addressing Severe Food & Environmental Allergies By The Fork

Breakfast & Drinks

Just a few delicious ideas!

SAVORY CHICKEN KALE SOUP

SWEETS

SWEETS BROWNIES

CHOCOLATE MINT PROTEIN BROWNIES

VANILLA PROTEIN BARS

MEXICAN CHOCOLATE PROTEIN BARS

STRAWBERRY CUPCAKES

CHOCOLATE CHIP COOKIES

CREPES

PUMPKIN PIE

CHOCOLATE LAYER CAKE (MAKES 1 TWO LAYER 8 IN CAKE)

WHITE LAYER FROSTING (FROM AGAINST ALL GRAIN)

CHOCOLATE TOPPING

PROTEIN POWDER NO BAKE COOKIES

Announce coming events

Display real testimonials

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