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« Recipe: Vegetable Chili | Main | Plan Your Meals--Change Your Life! (plus a vegetarian chilli recipe) »

A Day of Meals for Tender Foodies!

Soy-, Dairy-, Gluten-, Nut-, and Egg-free




In keeping with the meal planning tips from Chef Jenny Brewer, here is the article I wrote for Women's Lifestyle Magazine's March Foodie issue.  This day of meals is free of the top 8 allergens and then some.







Variety is a "Must Have"

Variety is the spice of life.  Did you know that variety is also necessary for a healthy body? As we eat, each nutrient performs a set of very specific, highly complex tasks that keep us walking, talking and vibrant. Our bodies use magnesium, for instance, in over 300 biochemical reactions (according to The National Institutes of Health*).  

When you have multiple food allergies, it isn’t so easy to find the food that you need to be fabulous. You have to reject some habits and learn to cook new and different foods. Recipes that require no adaptation are scarce. Wouldn’t it be nice to have an entire day’s worth of recipes that are free of the top 8 most common allergens?  I asked Jenny Brewer, nutritionist and chef, to lend a hand in this delicious one-day meal plan.  Each recipe, even the dessert, is packed with nutrients.  Give it a try!

Quinoa Power Breakfast

From Elisabeth Veltman

See original post on

Prep Time:  5 Min.
Cook Time:  15 Min.
Serves:  2-4

Soak 1 cup of quinoa in water for 5 minutes. Run through a very fine strainer until the water is clear. Place quinoa into a medium to large saucepan. Add to 2 1/4 cups of water and bring the entire mixture to boil. Then cover and simmer for about 15 minutes. White halos will appear around the grains when the quinoa is done. Keep a little liquid in the cereal to soak up the flax seed.

Add in 1/2 cup of ground flax seed.
Add 1/4 tsp. nutmeg
1 tsp. cinnamon (add more, to taste)
Organic black raisins, organic dried cherries or cranberries
Continue cooking for 1 more minute until the flavors are mixed and the raisins warm.
Spoon into bowls with fresh strawberries, sliced (or your favorite fruit).
Top with 1 or 2 TBS of real maple syrup.  (Grade B or C.  No high fructose corn syrup should be anywhere on the label.)
Leftovers will keep 2-3 days. 

Black Bean & Sweet Potato Soup

From Chef Jenny Brewer

See original post on

Prep Time:  
20 Min.
Cook Time:  
35 Min.
Serves 6-8

1 Tablespoon olive oil
1 medium red onion, chopped
1 Anaheim pepper, chopped
2 cloves garlic, minced
2 sweet potatoes (1 1/2 lbs), peeled and cut into 1/2-inch cubes
1 28-can whole plum tomatoes
1-cup water or vegetable stock
2 15-ounce cans black beans, drained
1 dried chipotle pepper (smoked jalapeño), seeded and chopped (easiest to do with scissors)
1 tsp cumin
1 tsp chili powder
1/2 cup chopped fresh cilantro leaves

Warm the oil in a large pan over medium heat and add the onion, pepper, garlic, and sweet potato chunks. Sauté, stirring often, until onions are soft, about 5 minutes.
 Add the tomatoes, breaking them up with the back of a wooden spoon. Add water or stock, beans, chipotle, cumin, and chili powder, bring to boil, reduce heat to simmer, cover, and cook for 30 minutes, or until sweet potatoes are tender. Stir in cilantro and serve.

Lamb Chops

Adapted from

See original post on

Prep Time: 12 Min.
Cook Time: 16 Min.
Yield: Serves 2 to 4

4 loin lamb chops, about 1 1/2 inches thick
½ cup olive oil
1/3 cup red wine vinegar
1 tablespoon dried rosemary
2 cloves garlic, minced
1/2 tsp salt
1/4 tsp black pepper (optional)

Combine the vinegar, rosemary, garlic and salt in a large glass bowl (or an 8x8 shallow pan). Slowly drizzle and simultaneously which in the olive oil. Place chops in bowl and turn repeatedly to coat well. You could put all of the contents into a Ziploc bag, too. Cover and refrigerate for 4 to 12 hours. Once marinated, remove chops from fridge and bring to room temperature (15 minutes). Preheat grill or grill pan for medium-high heat. Remove chops from marinade and place on a lightly oiled grill rack. Cook for 8 minutes on each side. Remove from heat, and allow to rest for 3-5 minutes.  Serve.

Not Your Mama’s Chocolate Mousse Tart

From Chef Jenny Brewer

See the original post on


1 cup pumpkin seeds, toasted*
½ cup popped millet**
½ cup raisins
1/3 cup dates, pitted
2 Tablespoons ground flaxseed mixed with 4 Tablespoons water and left to gel for 3-5 minutes           
Pinch of salt
In a food processor bowl, pulse pumpkin seeds and millet until seeds are ground. Add raisins, dates and pinch of salt and chop until everything is ground together. Add in flax mixture and pulse until sticky. Wet your fingers and press the mixture into 8-inch pie pan and keep refrigerated while you prepare the filling.

Chocolate Mousse Filling

2 LARGE ripe Haas Avocados 
(if your avocados are small, add another avocado or more and adjust the ingredients, since avocados vary quite a bit in size.)
1/2 cup raw cacao powder or cocoa powder
3-4 TBS maple syrup (taste after 3 and add to taste)
1 TBS vanilla extract 
Puree all ingredients in a food processor until smooth.
Spread into crust and chill until ready to serve.

If you would like more naughtiness, double the filling for a more voluptuous tart.

*To toast pumpkin seeds, place them in a dry skillet over medium high heat, stirring until brown, about 5-7 minutes, being very careful not to burn.

**To pop millet, place in a dry, hot skillet over medium heat and stir constantly until you hear consistent popping.  Don’t burn.

Visit the recipes on for videos and more information.


About Elisabeth Veltman

Writer, owner of Blue Pearl Strategies, and lover of all culinary delights, Elisabeth is a Tender Foodie. She started The Tender Palate, a website for foodies with food allergies where she consults with experts from every area of the Tender Foodie life. She believes that everyone should live deliciously and have a healthy seat at the table. Find her at

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