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© All material copyright 2015 by Mary Voogt of justtakeabite.com

ALL RIGHTS RESERVED. No part of this document may be reproduced or transmitted in any form whatsoever,

electronic or mechanical, including photocopying, recording, or by any informational storage or retrieval system, without

expressed, written and signed permission by Mary Voogt of justtakeabite.com.

DISCLAIMER

The information within this book is intended for informational purposes only and is in no way medical advice. Please consult a physician or other professional health care provider before beginning any nutrition program or if you think your child has a serious condition. The author shall not be held liable or responsible for any misunderstanding or misuse of the information contained in this document or for any loss, damage, or injury caused or alleged to be caused directly or indirectly by any treatment, action, or application of any

food or food source discussed in this document. The statements in this document have not been evaluated by the U.S. Food and Drug Administration. This information is not intended

to diagnose, treat, cure, or prevent any disease.

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INTRODUCTION

Are you dealing with food allergies? Maybe you struggle to get your kids to eat? Eggs are

too mushy, oatmeal is too slimy, carrots are too hard, food is too spicy? If any of that

sounds familiar you've come to the right place!

With three kids all with different eating challenges I've tried just about everything. And I still

end up saying "just take a bite!" most days.

Feeding kids with allergies, oral aversions, tongue ties, leaky gut, pickiness, etc. can be

challenging to say the least.

I'm sharing with you some of my tips on meal planning, feeding picky eaters and traveling

with food allergies.

I've also created two weeks of rotational meal plans! You can use them as is or adjust

them to your dietary needs.

Then use the template to plan your own menu each week.

Use some of the recipes included here or browse the hundreds I've got on the blog.

I hope you'll find help and hope as you take on the important task of feeding your children

nourishing foods. Keep up the good work!

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MEAL PLANNING TIPS

What’s for dinner? That seems to be a very common question. And one that stumps so

many people day after day. But it doesn’t have to. Although planning meals may sound like

a daunting task, it can be quite simple. Yes, even if you have to work around lots of

allergies! Believe me, I get it. Combined the members of my family are literally allergic to

just about everything.

Here are a few tips to help start each week with a plan. Meal planning keeps you

organized and well fed. It can also take some of the stress out of your day, giving you and

your family more quality time together.

1. Check your schedule.

Before even thinking about food, write down your schedule for the week. This is the

biggest factor in meal planning. What activities do you have? Will you need a quick

dinner so you can get somewhere afterwards? Will you be busy all afternoon and need

something ready when you get home? Will your family be eating together or at different

times and need something that can stay warm for a while? This really helps narrow

your choices and allows you to serve a healthy meal even when you are busy.

2. Check your pantry.

Think about what you already have on hand. What meat is in the freezer? What fresh

produce needs to be used? If you use what you have you won’t have to shop for

groceries nearly as often (I only go once every two weeks). Plus you won’t waste food.

Do you have meals in the freezer? Use one on a busy day when you don’t have time to

cook.

3. Keep a List of Meals.

Sometimes you have lots of ideas for meals. Other times you can’t think of anything to

put on the menu. For the times when you’re stumped it helps to keep a list of meal

ideas, especially family favorites. Quickly read through the list and grab a few ideas.

Sometimes just reading the list stirs your imagination and helps to think of new meals.

Or find an online resource for meal plans. I post them weekly! Plus I've got two full

weeks here to get you started.

4. Keep it Simple.

You don’t need a whole new list of meals week after week. Keep it simple. If there are

certain meals your family loves, put them on your menu often. Maybe you have a

handful of go-to recipes. Keep a list of them and refer to it often. You can also repeat

meal plans. Try meal planning for a month or two, keeping track of your plans. Then

simply rotate those weekly plans, substituting a meal here and there for variety or to fit

your schedule for that week.

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5. Pick a Theme.

Try one or two nights a week that have a food theme. This really helps narrow your

options. It also spurs creativity. For example, I call Sunday night fun food night. I

typically serve things that I wouldn’t normally serve for dinner. It’s all the stuff that you

don’t get often for dinner, like popcorn, milkshakes, onion rings, chips/veggies/fruit with

dip, deviled eggs, pizza, etc. It’s kind of like serving a bunch of side dishes for a meal.

This can be fun and allow you to try new things. Do you have a new spinach dip recipe

you want to try but don’t have any parties coming? Serve it for dinner one night!

Another example is breakfast for dinner. Most people don’t have time to make all of

their favorite breakfast foods in the morning. So try making them for dinner. Things like

pancakes, waffles and omelets always make a great dinner! You could try a theme for

the whole month, like trying new grains or foods from different countries. Then once or

twice a week try to incorporate it into your meals. This can be fun for the whole family.

6. Get Your Kids Involved.

Even young children can help plan meals! My kids inspire me to create new recipes

when they pretend to cook. It’s so much fun. Ask your kids what they want for dinner.

Their ideas may stir some creativity. Plus if they get to choose some meals they are

more likely to eat them. Ask your kids what their favorite foods are and add them to

your menu regularly. This will make meal time more pleasant for everyone.

7. Let Produce Guide You.

When you go grocery shopping look for whatever produce is in season and looks fresh.

It’s also fun to let your kids pick what looks good to them. Then incorporate those into

your meals the next week.

Don't forget the frozen section. In the winter when there isn't as much produce variety

you can find different options in the freezer.

8. Be Flexible.

Sometimes plans change at the last minute. That’s ok. Maybe a game moved days.

Swap the meals for those days. Or maybe your child gets sick and you don’t have time

to cook much. Grab a meal from your freezer or serve sandwiches for dinner.

Maybe you have such a crazy schedule that you are never quite sure what each day

will bring. Then do your meal plans as a list of options instead of meals for certain

days. Then pick from the list as the week goes on. This works especially well for

breakfast.

9. Rotate Your Diet

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This may be one of the most important parts of meal planning with allergies. It can also

be the hardest! Make a list of all of the food you/your family can eat, divided by food

groups. Then make a four day rotation of those foods and choose from one day at a

time for daily meals.

Rotating foods is key for not developing new allergies. It also keeps you from eating the

same foods day after day and getting bored. Kids love variety!

10. Plan For Leftovers

Cook once eat twice. When planning meals factor in how you can use leftovers. That is

the way to do it. Make a big beef roast one night. Then plan beef and broccoli stir fry

four nights later (remember that rotation!). Dinner prep will be so easy because the

meat is already cooked.

You can do this with any type of protein. You can even cook extra vegetables, rice or

noodles to use later in the week. It will save you time. Plus nothing will go to waste.

Meal planning can be tough, but it doesn’t have to be. Take a few minutes each week to

write down your schedule, check what you have on hand and get input from your family.

Make a list of foods to rotate through. Add in some family favorites and a few new meals,

and you’re on your way to another week of healthy meals your whole family will enjoy.

Start simple by just planning dinners. Then try adding breakfast.

I don't usually plan lunches in advance. They are mostly dinner leftovers and fresh fruits

and vegetables. Plan them out if it works for you. Or simply make a list of options to add to

lunches throughout the week.

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PICKY EATING TIPS

One of the most overlooked symptom of allergies is picky eating. Allergies can cause

swelling in the mouth and internally. They can make food taste odd or feel strange in the

mouth. Plus they can give your child an upset stomach. Who wants to eat when their belly

is gassy or bloated or painful?

Every child goes through phases with food. But if picky eating seems to be a constant it is

worth your time to look into allergies and start working on gut health. As you work on

healing here are some tips to get your picky eater to eat.

1. Set a Time Limit On Meals.

Show children where the minute hand is on the clock. Then tell them where it will be

when meal time is over. Regardless of how much she has eaten, that’s when the meal

is over. This helps encourage her to keep chewing/swallowing and not hold food in her

mouth.

2. Play Time.

Tell your child that if he eats faster (assess your child to see if this strategy is right for

them) he will have more play time.

3. Hide Food.

Mix some of the foods she thinks she doesn’t like into things she does like. This helps

give her a small taste of them (without knowing it). Then when she does try them on

their own it’s not a foreign/gross taste.

4. Change the Texture.

Add a little water or broth to purees if your child handles thinner foods better. Add extra

thickeners if your child likes thicker foods.

5. Try a Different Form.

Try egg tortillas instead of scrambled eggs. Serve hummus instead of whole chickpeas.

Try the same food in a different form.

6. Don’t Ask, Don’t Tell.

Sometimes it’s best to just not say anything. Simply serve some food and don’t tell

what’s in it (like if you mix avocado into a smoothie or squash into soup). After your

child eats some willingly then you can talk about what it is.

7. Set a Good Example and Share.

You can’t expect your child to eat healthy if you don’t. So you have to eat what you

want them to eat. If you are eating junk food and then say they can’t have it, it doesn’t

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work so well. I find it helpful that I share a lot of food with my children (I often take bites

of what they're eating/what’s on their plate). It’s actually quite funny. My children start to

offer me bites of their food too. When we share they're more likely to eat it.

8. Bring On The Broth.

Broth and stock are so nourishing and healing. Find ways to add it to your meals daily.

Some kids will drink it plain out of a cup. Or just make random soup with whatever is in

the fridge for lunch. The chicken stock I make is so mild that I find I can use it in place

of water in many things. I even use chicken stock instead of water when I make my

smoothies. I also mix it in with squash as a tasty snack or side dish. It works great in

sauces (like sweet and sour sauce for stir fry). Be creative.

9. Make It Fun.

Kids love using unique bowls, cups, straws, etc. Try a cup of broth with a fun straw and

watch them slurp it down. You can get creative and use all kinds of kitchen items to

serve food. I even use play dishes! You can use muffin tins, misc. serving bowls, mugs,

etc. Let your child pick the dishes and silverware. Make meal time fun.

10. Drink Your Meals.

Sometimes if a child won't eat at all you need to start with liquids. Make smoothies in a

variety of flavors to get the digestive juices flowing. You can also use them to add lots

of nutrients.

If you have a picky eater I encourage you to try some of these tips and be sure to include

lots of nourishing broth in their diet.

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TRAVEL TIPS

Traveling to see friends and family is a great activity. It is filled with fun and new

adventures. Unless you have food allergies. If you or your child has food allergies travel

can be stressful and challenging.

When it's time to pack up and head out there are some things you can do to take the

stress out and add the fun back. Plus you'll get to enjoy good food too!

1. Ask For The Menu Ahead Of Time.

Whether you are visiting grandparents, siblings or friends ask for the menu in advance.

Be sure to ask for details and ingredients.

This will give you an opportunity to offer suggestions and substitutions if necessary. It

will also give you an idea of how much safe food will be available.

2. Pack Your Own Food.

When you have food allergies you always have to be prepared with safe foods. Pack a

cooler with a few simple, nutritious foods. This can be anything from raw fruits and

vegetables to cheese slices, bacon and hard boiled eggs. Whatever you tolerate.

If there won't be much on the menu that you can eat don't hesitate to bring something

more substantial like a sandwich, roasted chicken or a thermos of soup.

Just be sure you have plenty for a meal and some extra. People change plans at the

last minute and you don't want to show up and be caught off guard that the food you

were planning on isn't available.

3. Offer To Bring Food.

One of the easiest ways to make sure there is food you can eat at a holiday party is to

bring some yourself...and share it with everyone else!

Bring a few side dishes that are party favorites while being naturally allergen friendly.

This includes things like homemade jello salad, lettuce salad with toppings and

homemade dressing on the side or roasted squash with a drizzle of honey.

4. Find Quality Stores And Restaurants In Advance.

If you have a long trip ahead you may not be able to pack everything you need. Search

for health food stores and allergen friendly restaurants that are on your way or close to

your destination.

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A health food store close to Grandma's house can come in handy if you run out of food

you tolerate. And it is always nice to know there is a safe place to stop and eat when

you are on the road.

5. Keep Your Hands Clean.

For many with allergies even skin contact can cause problems. So it is important to

keep your hands clean. Keep a pack of homemade wipes on hand for easy clean up.

This is especially important for small children with allergies. They aren't aware of what

they should and shouldn't touch. They are also likely to put hands and toys in their

mouths and pick up crumbs from the floor. So keeping your hands and your

environment clean is key.

If you have to stop at a restaurant or picnic area be sure to wipe any tables, high chairs

or other surfaces your little one might touch.

6. Don't Be Afraid To Speak Up.

Sometimes it feels like you are bothering others when you ask for special treatment for

allergies. But most people (especially relatives!) are more than happy to make an effort

to keep everyone healthy and happy.

Remind those at the party to wash hands before and after a meal, to not use the same

utensils for multiple dishes and to be mindful of anything that gets dropped on the floor.

You can do this in person or even send an email in advance.

7. Bring Medication.

Hopefully your visiting goes smoothly with all of the necessary precautions. But

sometimes mistakes are made or little ones get into things. Be prepared with allergy

medications, epi-pens, herbal remedies and/or essential oils.

Traveling with food allergies can be a challenge, especially when young children are the

ones with the allergies. Whether you are traveling across town or across the country to see

friends and family you can make it enjoyable by following a few simple steps. Then those

with allergies can relax and have just as much fun as everyone else.

If all of the planning and preparing is too much work or is met with too much resistance

then it might be time to change plans. You can always offer to host! Or simply

communicate that you won't be traveling until your little one is a bit older and their allergies

are easier to manage.

Travel should be fun for everyone, even those with allergies. Whether you are the one

dealing with them or you are hosting someone with allergies, you can help make it a good

experience.

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SAMPLE MENUS

Here are two weeks of meals (breakfast and dinner) on a rotational diet (rotating foods

every four days to help prevent new allergies and to get a variety of nutrients into your

diet). This is a starting point. Make adjustments to meet your dietary needs and personal

tastes. Add more to the rotation if you tolerate more foods.

Following the two week meal plan you have a template to start creating your own menus.

Start a food rotation chart and then fill in your menu. Use the meal planning tips to help

you get going.

Food Rotation:

Day 1: beef, cheese, yogurt, potato, carrot, lettuce, cucumber, nuts/seeds, apples,

tomatoes, eggplant, beets, broccoli, blueberry, strawberry

Day 2: chicken, turkey, duck, eggs, zucchini, peas, sweet potatoes, asparagus,

melon

Day 3: pork, beans, oats, squash, pears, teff, pumpkin, cauliflower, brussels

sprouts, green beans, cherry, raspberry

Day 4: fish, spinach, rice, mushrooms, cabbage, peppers, grapes, bananas, avocado

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Week 1

Sunday 1

B - blueberry yogurt with kettle corn granola

D - crockpot roast beef, mashed potatoes with gravy, honey glazed carrots

Prep: freeze leftover beef for next week, boil eggs for Monday breakfast, make broth if

using a bone-in roast, thaw chicken

Monday 2

B - hard boiled eggs, toast/pancake, sauteed zucchini

D - crockpot roast chicken, baked sweet potatoes, peas

Prep: freeze leftover chicken for later in the week, make broth from chicken bones/skin,

soak oats, sprout beans, thaw bacon or ham, soak flour for muffins

Tuesday 3

B - oatmeal with gelatin, cinnamon, butter and maple syrup, fresh fruit

D - crockpot pork and beans over spaghetti squash, pearsauce

Prep: roast spaghetti squash or thaw from freezer stash, bake muffins

Wednesday 4

B - muffins, avocado with olive oil and sea salt

D - pan seared salmon with tartar sauce, seasoned rice, sauteed mushrooms and spinach

Prep: make Miracle Whip® or mayo/make tartar sauce (mix mayo with relish) (make

enough for next week's meals)

Thursday 1

B - apple slices with nut or seed butter, granola with milk

D - sloppy joes (on a bun or with chips or crackers to dip), lettuce salad with cucumbers

and homemade dressing of choice, roasted potato wedges

Prep:

Friday 2

B - scrambled eggs, toast with jam

D - chicken pesto pasta, peas

Prep: make pesto (peas pureed with extra virgin olive oil and sea salt), soak teff, soak flour

for pancakes

Saturday 3

B - teff pumpkin porridge with cherries (optional add butter, gelatin, sea salt, crispy nuts)

D - pancakes, bacon, roasted cauliflower and brussels sprouts, fresh fruit

Prep: soak flour for graham crackers

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Week 2

Sunday 4

B - spinach, mushrooms and rice cooked in broth, sardines

D - fish sticks with tartar sauce, roasted cabbage, cinnamon sugar rice

Prep: thaw beef for stir fry, soak quinoa if using, make graham crackers

Monday 1

B - strawberry yogurt, soaked graham crackers

D - beef and broccoli stir fry over rice/quinoa/mashed potatoes/spaghetti squash

Prep: roast squash if using

Tuesday 2

B - sea salt caramel custard, melon

D - zucchini quiche, roasted asparagus

Prep: soak oats, soak flour for muffins, soak/sprout beans or chili

Wednesday 3

B - oatmeal with raspberries

D - bean and vegetable chili, corn muffins

Prep: soak flour for crackers, make corn muffins, soak/sprout beans for hummus

Thursday 4

B - rice pudding with bananas

D - tuna salad or salmon salad on an avocado half, pepper slices and crackers with

hummus

Prep: make crackers, make hummus

Friday 1

B - strawberry blueberry smoothie

D - mac 'n' cheese, broccoli

Prep: soak flour for scones

Saturday 2

B - sweet potato hashbrowns, sauteed asparagus, sausage

D - chicken noodle soup, zucchini scones

Prep: make scones

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MEAL PLAN Date:_______________________

Sunday

B -

L -

D -

Prep:

Notes:

Monday

B -

L -

D -

Prep:

Notes:

Tuesday

B -

L -

D -

Prep:

Notes:

Wednesday

B -

L -

D -

Prep:

Notes:

Thursday

B -

L -

D -

Prep:

Notes:

Friday

B -

L -

D -

Prep:

Notes:

Saturday

B -

L -

D -

Prep:

Notes:

Snacks/Desserts/Extras:

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RECIPES

Here are some of the recipes needed for the two week meal plan. You can find some of

the other recipes on the blog. Or make your own version!

BREAKFAST

Blueberry, Cherry or Strawberry Yogurt

serves 1

Ingredients

1. 1 cup whole milk yogurt or coconut milk yogurt

2. 2 Tbsp. pure blueberry juice or cherry juice

3. 1 Tbsp. maple syrup

4. 1/4 cup fresh or frozen blueberries or cherries or strawberries

Instructions

1. Combine the yogurt, juice, syrup and fruit.

2. Serve immediately or store in the refrigerator until ready to eat.

Notes: If using frozen fruit it is best to let the yogurt sit for at least one hour to let the fruit thaw.

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Kettle Corn Granola

Unsoaked Ingredients

1. 5 cups old fashioned oats

2. 1/2 cup water

3. 3/4 cup coconut oil and/or butter

4. 1/2 cup coconut sugar

5. 1/4 cup honey

6. 1/4 cup maple syrup

7. 1 tsp. unrefined sea salt

Soaked Ingredients

1. 5 cups old fashioned oats

2. 2 1/2 cups warm water + 2 Tbsp. yogurt, kefir or lemon juice

3. 1/3 cup coconut oil and/or butter

4. 1/2 cup coconut sugar

5. 1/4 cup honey and/or maple syrup

6. 1 tsp. unrefined sea salt

Unsoaked Instructions

1. Heat the oven to 350*F.

2. In a large bowl combine the oats, water and salt.

3. In a saucepan heat the sugar, honey, syrup and oil until the oil is melted and the sugars and oil

combine.

4. Pour the sugar/oil mixture over the oats. Mix until well combined.

5. Spread the oat mixture onto a large parchment lined baking sheet.

6. Bake for about one hour, stirring every 20 minutes, until golden brown.

7. Remove from the oven and allow to cool completely.

8. Store in an air tight container in the cupboard or in the freezer for long term storage.

Soaked Instructions

1. Combine the oats, warm water and soaking agent.

2. Cover and let sit 24 hours.

3. Spread the oat mixture onto dehydrator trays and dry until crisp, about 8 hours.

4. Crumble dried oats into a large bowl.

5. Heat oven to 350*F.

6. In a small saucepan combine the salt, butter, sugar and honey.

7. Cook until melted and combined.

8. Pour the butter mixture over the oats. Mix well.

9. Spread onto a parchment lined baking sheet (it may fit on one large sheet or you may need to

spread it on two sheets).

10. Bake for 30 minutes.

11. Allow to cool completely.

12. Crumble the granola and store in an air tight container or in the freezer.

Notes: This recipe easily doubles or triples and freezes well.

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Teff and Pumpkin Porridge

serves 1

Ingredients

1. 1/4 cup teff flour

2. 1/4 cup warm water

3. 2 tsp. lemon juice

4. 3 tsp. maple syrup

5. 1/2 cup coconut milk or whole raw milk (or water, increase if necessary)

6. 1/4 cup pureed pumpkin

7. pinch sea salt

8. 1/4 tsp. cinnamon

9. cranberries

Instructions

1. Mix teff, water and lemon juice. Cover and let sit 7-24 hours.

2. In a small saucepan mix the teff mixture and the remaining ingredients.

3. Cook until hot and well mixed (a few minutes), stirring.

4. Adjust sweetness (syrup/honey/sugar), spices and thickness (coconut milk/milk/cream) to taste.

5. Serve immediately with extra coconut milk.

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DINNER

Sloppy Joes

serves 5

Ingredients

1. 1 Tbsp. coconut oil, lard or tallow

2. 1 lb. ground beef

3. 1/2 cup pureed squash or pumpkin

4. 1/2 cup ketchup

5. 3 Tbsp. mustard

6. 1/2 tsp. sea salt

7. 1/2 cup chicken or beef broth

Instructions

1. Heat a large skillet over medium heat with the coconut oil.

2. Add the ground beef and cook until browned.

3. Add the squash, ketchup, mustard, salt and broth. Stir.

4. Simmer until thickened, about 5 minutes.

5. Serve on a bun, over a bed of squash or with tortilla chips.

Notes

1. You can substitute ground turkey, pork or chicken for the beef.

2. You can make a double or triple batch and freeze some for a future meal. It reheats very well.

3. To make this nightshade free replace the ketchup with 1/2 cup squash and 2 Tbsp. sugar or honey.

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Fish Sticks

Ingredients

1. Cod filets (or any other mild white fish)

2. Wheat flour, white rice flour, almond flour or coconut flour

3. Unrefined sea salt to taste

4. Palm shortening, coconut oil, lard or tallow

5. Egg

Instructions

1. Place the flour and seasoning in one bowl and beaten egg(s) in another.

2. Cut fish into chunks or strips.

3. Dip fish in flour, then egg, then again in flour. Place on a plate.

4. When all of the fish is breaded heat oil in large skillet over medium heat.

5. Cook fish sticks in oil about 7 min. on each side.

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Sweet and Sour Stir Fry

Serves 4

Ingredients

1. 2 cups meat of choice, cut in chunks (raw or cooked)

2. 3 cups vegetables of choice cut up or frozen vegetables

3. 2 Tbsp. coconut oil, butter, lard, tallow or palm shortening

4. 1 cup any kind of bone broth

5. 1/4 cup honey

6. 1 tsp. unrefined sea salt

Instructions

1. If meat is raw cook in coconut oil in hot pan (if it’s already cooked start with next step).

2. Add the vegetables and cook in coconut oil in the hot pan until done to desired tenderness.

3. Add broth, salt and honey.

4. Simmer the mixture until the broth reduces and forms a sauce. Add more broth if the mixture is too

dry. Add more honey for a sweeter sauce.

5. Serve over rice, noodles, quinoa or squash.. Top with crispy nuts if desired.

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Tuna or Salmon Salad

serves 4

Ingredients

1. 2 (6 oz.) cans boneless skinless salmon or tuna

2. 2 celery stalks, diced

3. 1/4 cup dried cranberries or dried cherries

4. 1/2 cup homemade mayonnaise or Miracle Whip®

5. 1 tsp. unrefined sea salt

6. 1/2 tsp. pepper (optional)

7. 1/2 tsp. garlic powder

8. 1 tsp. dill weed

9. 1/2 tsp. dried thyme

Instructions

1. Combine all of the ingredients in a bowl. Mix until well combined.

2. Serve immediately or cover and refrigerate until ready to eat.

Notes

1. The cranberries can be replaced with raisins or cut up apricots.

2. The salmon can be replaced with tuna, turkey or chicken.

3. Serve the salad plain, on bread, with crackers or over rice or quinoa.

4. Additional add-ins include chopped nuts and diced avocado.

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Chicken Noodle Soup

serves 5

Ingredients

1. 4 cups chicken broth

2. 4 large carrots, cut into small chunks

3. 1 cup peas and/or corn

4. 1 cup cooked, cut up chicken

5. 1 cup gluten free noodles

6. 1 tsp. sea salt (to taste)

7. 1 tsp. garlic powder (to taste)

8. 1/2 tsp. dried parsley (to taste)

Instructions

1. In a large saucepan combine all ingredients, except the noodles

2. Simmer for 20 minutes, until the carrots are tender.

3. Add the noodles. Cook another 10 minutes.

4. Adjust seasoning to taste.

Notes

1. This soup freezes well.

2. You can replace half of the broth with water.

3. You can add 1-2 Tbsp. grass-fed collagen for added nutrition.

4. You can replace the noodles with white rice. Increase the cooking time by 10 minutes.

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CONDIMENTS

Miracle Whip®

Ingredients

1. 4 pastured egg yolks

2. 1/2 tsp. mustard

3. 1 tsp. lemon juice (optional)

4. 2 tsp. vinegar or apple cider vinegar

5. 1/2 tsp. celtic sea salt

6. 2-3 Tbsp. raw honey

7. 1/2 cup cold pressed EVOO

Instructions

1. Combine everything EXCEPT the oil in a wide mouth pint size jar.

2. Mix with a stick blender until creamy (about 20-30 seconds).

3. While blending, slowly pour in the oil. Lift the blender up and down as it’s blending- the quick up and

down motion will thicken it right up. This takes about 15-30 seconds.

4. Cover. Store in the refrigerator. It will stay good for quite a while – at least 4 weeks.

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SNACKS Soaked Graham Crackers

makes 40 - 50 crackers

Ingredients

1. 2 cups any combination of gluten free flours (such as amaranth, tapioca, white rice, teff, sorghum

and garbanzo bean)

2. 1/2 cup coconut oil (or butter), melted

3. 1 cup warm water

4. 1 Tbsp. lemon juice

5. 1/2 cup cane sugar

6. 4 Tbsp. honey

7. 2 Tbsp. molasses (you can skip this and add more honey or use maple syrup)

8. 1 tsp. baking soda

9. 1/2 tsp. sea salt

Instructions

1. Mix the flours, oil, water and lemon juice. Cover and let soak for 24 hours.

2. Heat oven to 350 degrees. Line two baking sheets with parchment paper.

3. Add the remaining ingredients to the flour mixture. Mix until well combined. Add more sugar, honey

or molasses to make them sweeter if desired.

4. Spread half of the batter on each pan.

5. Bake about 10 minutes. Using a pizza cutter, cut into squares (if they are sticking to the pizza cutter

try again in 3-5 minutes). Return to the oven for 5 minutes.

6. Remove from the oven and transfer the crackers on the parchment paper to dehydrator trays. Dry at

highest heat setting until crisp, removing the parchment paper part way through (mine took about 6

hours). Let cool. Store in an airtight container.

justtakeabite.com

25

Wheat Thin® Crackers

makes 50 crackers

Ingredients

1. 2 cups any combination of gluten free flour (see notes for flavor combinations)

2. 4 Tbsp. melted coconut oil or butter

3. 6 Tbsp. warm water

4. 1 tsp. lemon juice, whey, kefir or yogurt

5. 1 1/2 tsp. unrefined sea salt

6. 8 tsp. coconut sugar or cane sugar

7. 3-6 Tbsp. water

Instructions

1. Combine the flour, fat, warm water and lemon juice.

2. Cover and let sit 7-24 hours.

3. Heat oven to 350*F.

4. Add the salt, sugar and 3 Tbsp. water to the soaked mixture.

5. Mix and knead dough by hand until a ball forms. Add more water if needed.

6. Split the dough into three equal parts.

7. Cut four pieces of parchment paper (the size of a baking sheet).

8. Place on piece of dough on one piece of parchment paper. Top with another sheet of parchment

paper.

9. Roll the dough between the paper until it is about 1/8" thick.

10. Remove the top layer of paper.

11. Cut into desired shapes with a pizza cutter or cookie cutters.

12. Sprinkle extra salt on top of the dough if desired.

13. Transfer the parchment paper to a baking sheet.

14. Repeat with the remaining portions of dough.

15. Bake the crackers for about 20 minutes, until golden.

16. Turn off oven. Leave the crackers in the oven for 7-10 minutes, until crisp.

17. Remove from oven and let cool completely.

18. Store crackers in an airtight container at room temperature or in the freezer for long term storage.

Notes

1. The base recipe creates a "Wheat Thin" style cracker with a slight sweetness.

2. For a rye flavored cracker use 1/2 cup teff flour in your flour mixture. Reduce sugar to 4 tsp.

3. For a butter cracker use at least 1 cup of "white" flour like rice or tapioca. Reduce sugar to 4 tsp.

4. You can add herbs and seasonings like garlic powder to the dough for a variety of flavors.

5. You can add 1/3 cup finely grated cheese to the dough to make cheese crackers.

justtakeabite.com

26

Chocolate Zucchini Scones

Serves 12

Ingredients

1. 2 cups any combination of gluten free flours (i.e. amaranth, sorghum, rice, tapioca)

2. 1 cup grated zucchini

3. 2 Tbsp. pureed squash, pumpkin or applesauce

4. 1/3 cup organic cane sugar, sucanat or coconut sugar

5. 1 tsp. baking powder

6. 1/2 tsp. baking soda

7. 1/2 tsp. sea salt

8. 1 1/2 tsp. flax seed

9. 1/4 tsp. cinnamon (optional)

10. 1/4 cup organic cocoa powder or carob powder

11. 1/2 cup organic palm shortening, butter or coconut oil, softened

12. 3 Tbsp. honey or maple syrup

13. 1/3 cup chocolate chips, nuts and/or dried fruit (optional)

Instructions

1. Heat the oven to 350*F. Line a baking sheet with parchment paper.

2. In a large bowl combine the flour, sugar, baking powder, baking soda, salt, cinnamon, flax seed and

cocoa powder.

3. Add the zucchini, squash, honey and fat. Mix well.

4. Stir in the chips, nuts or fruit.

5. Drop by mounds onto the prepared baking sheet.

6. Bake for 35 - 40 minutes.

7. Allow to cool completely before removing from pan.