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Monday, August 24, 2015

Back to School Nut-free Lunch Ideas from Welcoming Kitchen


It's here again! Back to school. 

For me, it's back to lunches! Here are some things that I will be making for lunch this year. They are all nut-free, so they are safe if your child eats at a nut-free lunch table or has a nut-free school.

My kids do not like sandwiches, so here are some of our lunch ideas.

Smoothies make great lunches. Loaded with fruits and veggies, they can sip up their lunch quickly so they can get outside to play at recess. Add a crunchy snack, and they will have enjoy their meal and have the energy they need to get through the rest of the day.

Back to School Nut-free Lunch Ideas from Welcoming Kitchen
Smoothies make a fun and nutritious lunch.


Soup in a thermos is another favorite option.

Back to School Nut-free Lunch Ideas from Welcoming Kitchen



Sunny Chocolate Coconut Butter is delicious in a sandwich or spread on apple slices.



Try some of these other ideas, too:
This post was shared with Allergy Free Wednesday.

Happy Cooking!
Kim 


My new book,  Super Seeds, is available now! You can also find tasty recipes in Welcoming Kitchen: 200 Delicious Allergen- & Gluten-Free Vegan Recipes.

Tuesday, August 18, 2015


Dairy-free, Soy-free Vegan Cream Cheese Frosting with Double Chocolate Zucchini Cupcakes

Here is another entry in the So Delicious and Go Dairy Free Snackable Contest. I use so many So Delicious products in my cooking and in my kitchen that I had to enter another one of our favorites. (It's also one of your favorties! This frosting is one of the most popular recipes on Welcoming Kitchen.)




In no way are these vegan, gluten-free cupcakes health food, but they are delicious. The zucchini keeps the cupcakes moist without lending a vegetable flavor. You just taste chocolate-y cake topped with tangy/sweet frosting. Yum!

Dairy-free, Soy-free Vegan Cream Cheese Frosting with Double Chocolate Zucchini Cupcakes



Dairy-free and Soy-free Cream Cheese Frosting (Yogurt Frosting)
(Makes more than enough to frost 15 cupcakes or a double-layer cake.)

Ingredients:
  • 4 tablespoons soy-free Earth Balance buttery spread
  • 1/2 cup So Delicious vanilla cultured coconut milk yogurt
  • 4 2/3 cups powdered sugar 

Preparation:
  1. In a food processor, blend together Earth Balance and yogurt.
  2. Add in powdered sugar, and process together until smooth.
  3. Refrigerate frosting to allow it to firm up before spreading.  (If you know that you want a pretty firm frosting, you can add more powdered sugar in that step as this is a softer frosting.)

Double Chocolate Zucchini Cupcakes (adapted from Welcoming Kitchen: 200 Delicious Allergen- & Gluten-Free Vegan Recipes )
Makes 15 cupcakes

Ingredients:

3 cups gluten-free oat flour (or 3 cups GF all-purpose flour and 1 1/2 t. xanthan gum)
1 teaspoon baking soda
1 3/4 teaspoons baking powder, divided
1 teaspoon salt
1/4 cup plus 2 tablespoons cocoa powder
1/2 cup applesauce
1/4 cup So Delicious vanilla or chocolate cultured coconut milk
3/4 cup packed brown sugar
3/4 cup granulated sugar (or evaporated cane juice)
1/4 cup canola oil
1 tablespoon vanilla
2 cups raw grated zucchini
1 cup allergy-free chocolate chips

Preparation:

  1. Preheat oven to 350.  Oil muffin pans or line with muffin papers.
  2. In a medium bowl, combine oat flour (or all-purpose flour and xanthan gum), baking soda, 1 teaspoon baking powder, salt, and cocoa powder; stir with a whisk.
  3. In a large bowl, combine applesauce with 3/4 teaspoon baking powder.  Add cultured coconut milk, sugars, oil, and vanilla to applesauce.  Thoroughly mix zucchini into applesauce mixture.
  4. Mix dry ingredients into zucchini mixture.  Stir chocolate chips into batter.
  5. Spoon into oiled muffin pan or muffin pan lined with paper liners.  Bake 20-25 minutes, or until a toothpick inserted in the center of a muffin comes out clean. 
  6. Let cool completely before frosting.


Happy Cooking!
Kim 


My new book,  Super Seeds, is available now! You can also find tasty recipes in Welcoming Kitchen: 200 Delicious Allergen- & Gluten-Free Vegan Recipes.
 

Thursday, August 13, 2015

Disney's new food allergy site, My Allergy Kingdom


A few months ago, I received some really exciting news. Two huge players in the world of food allergies were teaming up to create an inviting resource for families living with severe food allergies. Mylan, the manufacturer of Epi-Pen and Disney have created a new site, My Allergy Kingdom, that is full of information, recipes and support for kids and their families living with severe food allergies.

Disney has been a leader in accommodating food allergies for years. They have all sorts of food options, both at their restaurants and at grab-and-go spots throughout their parks and on their cruises for guests who need to follow a special diet.

Disney knows how to serve up information in an entertaining way. This new site is no exception. In addition to the site, there will also be a book, a cookbook and allergy-friendly demonstrations at The Epcot Food and Wine Festival.

Allergy free Pizza for Disney's new food allergy site, My Allergy Kingdom



I am honored to be part of this new website. For its launch, I created an easy allergy-free pizza that you can put together in a snap if your child needs a pizza to bring along to a party or for a quick weeknight dinner.

You can get the recipe for Better Than Delivery Pizza here

Happy Cooking!
Kim

My new book,  Super Seeds, is available now! You can also find tasty recipes in Welcoming Kitchen: 200 Delicious Allergen & Gluten-Free Vegan Recipes.

Tuesday, August 4, 2015



Hemp Seed Hummus from Super Seeds (vegan, gluten-free, allergen-free)
Photo by Bill Milne from Super Seeds



The Hemp Seed Hummus from Super Seeds: The Complete Guide to Cooking with Power-Packed Chia, Quinoa, Flax, Hemp & Amaranth (Superfood Series) is one of my favorite summer recipes. It's protein-packed, so it can fuel your summer fun. It's quick to come together and not too heavy, making it ideal for summer snacking. Serve it with cut veggies or crackers, spread on a sandwich or dolloped on a green salad.


Hemp Seed Hummus (vegan, gluten-free, allergen-free)
from Super Seeds by Kim Lutz (Sterling Publishing, 2015)Makes 1 ½ cups

Hemp seeds do double duty in this recipe.First, they take the place of the traditional ingredient in hummus, tahini (some people are allergic to sesame seeds). Second, they bring crucial phytonutrients, including zinc and magnesium, to this tasty, satisfyingly textured dip.


1 ¾ cups cooked garbanzo beans (or one 15-ounce can, drained and rinsed)
2 tablespoons hemp seeds
2 tablespoons lemon juice
¼ teaspoon ground cumin
½ teaspoon salt
3 tablespoons olive oil
1 clove garlic, minced
2 tablespoons water


Blend all ingredients together in a food processor or blender until smooth.


Happy Cooking!
Kim

My new book,  Super Seeds, is available now! You can also find tasty recipes in Welcoming Kitchen: 200 Delicious Allergen & Gluten-Free Vegan Recipes.

Tuesday, July 28, 2015

Food Allergy and Preteens


My older son, Casey, was diagnosed with multiple food allergies when he was still a baby. He has learned to talk, walk, play catch, ride a bike, swim ... and he has learned how to negotiate the sometimes-scary world of food allergies.

We have talked to him about how to handle the situation if someone spills milk at the lunch table. (If any milk gets near your lunch, throw your lunch out, and we can have a big snack after school. If it's not near you, move to a safer spot.)

We have talked to him about what to do when you're with friends and they get ice cream. (If there's a safe option, you can have that. Ask your friends if they can wash their hands before you go back to playing tag.)

What about going to a sleepover? (Go after dinner and bring your own breakfast.)

Of course, we constantly review emergency medications, symptom recognition and safety.

As a mom, I wasn't sure if my lessons were sinking in. 

Until this weekend, when he went to a block party around the corner.

All morning, my boys played basketball on the closed-off street with neighbors. They went down the water slide. They had a blast. Then we had to go to a family party.

As soon as we got back from the family party, my boys jumped out of the car and ran around the corner to the block party. Minutes later they came home.

While we were gone, they had an egg toss at the block party. There were broken eggs all over the street. Our basketball was lying right in the middle of this.

Casey, and his loyal brother, came right home and left the basketball. As soon as they suspected that the party was no longer safe for Casey, they came home and told us, so that we could help them. We got the basketball, washed it thoroughly with lots of soap, and let them pick a movie to take away any lingering sadness from having to miss the rest of the party.

If you ever feel like a broken record talking about safety with your kids, it's ok. You will be glad you did when they know how to keep themselves safe.

Happy Cooking!
Kim 


My new book,  Super Seeds, is available now! You can also find tasty recipes in Welcoming Kitchen: 200 Delicious Allergen- & Gluten-Free Vegan Recipes.
 

Tuesday, July 21, 2015


Vegan Pumpkin Spice Latte Smoothie (Gluten-free, Sugar-free)
Photo credit: Julie Han


As you by no doubt know by now, I am a huge fan of So Delicious Dairy Free products. So, when I heard that they were sponsoring a contest, a Snackable Contest at that, I had to enter! I think you should, too. I'm entering my Iced Pumpkin Spice Latte into their contest as a sippable entry. What are you going to enter?!

http://www.godairyfree.org/news/snackable-recipe-contest



Every morning, I make a pot of coffee for my husband and me. We each have a cup, and he takes a to-go cup with him to work. Depending on my day, sometimes I have more coffee, and sometimes I don't. If I don't have a second cup, that can lead to some wasted coffee. So sad.

That got me to thinking. What could I do with that extra coffee if I don't get around to drinking it? The same thing I do with fruit that I won't get around to eating -- freeze it and turn it into a smoothie!

Pour that coffee that you don't need to drink today into ice cube trays. When frozen, transfer those coffee ice cubes to a freezer-safe container for later use.

Vegan Pumpkin Spice Latte Smoothie (Gluten-free, Sugar-free)



Then, when you need a treat in the afternoon, you can grab a few cubes and blend them with some lovely all-natural ingredients. (Have you ever seen the ingredient list of some popular pumpkin spice lattes? Yuck!) What could be better than a pumpkin-y, spicy, frothy coffee treat? Not much!



Pumpkin Spice Latte Smoothie (vegan, gluten-free, allergen-free, sugar-free)
Makes 1 2-cup smoothie

Ingredients:

Preparation:
Blend all ingredients thoroughly.


Happy Cooking!
Kim

My new book,  Super Seeds, is available now! You can also find tasty recipes in Welcoming Kitchen: 200 Delicious Allergen- & Gluten-Free Vegan Recipes.

Friday, July 17, 2015


Grapefruit Fennel Fix Smoothie from The Blender Girl Smoothies
Reprinted from THE BLENDER GIRL SMOOTHIES Copyright © 2014, 2015 by Tess Masters. Photographs copyright © 2014 by Erin Kunkel. Published by Ten Speed Press, an imprint of Penguin Random House LLC.


I am so excited to tell you about a new book from healthy-cooking dynamo, Tess Masters, aka The Blender Girl. The Blender Girl Smoothies: 100 Gluten-Free, Vegan, and Paleo-Friendly Recipes is a fantastic collection of recipes that make it a pleasure to sip your fruits and veggies (and a whole lot of other good-for-you foods). The book is based on The Blender Girl Smoothies app, which launched in October of 2014.

Not only is the book loaded with 100 innovative vegan and gluten-free smoothie recipes, each recipe includes a gorgeous photograph, optional 3 nutritional boosters and benefits of each smoothie, for example weight-loss, detox, etc.

Tess also includes information on how to build a smoothie, how to stock your pantry and more essential smoothie-success information.

I have tried several of the smoothies in the book, and each is delicious and different. The Grapefruit Fennel Fix is a new favorite. This exciting flavor combination makes me feel like I'm on vacation ... and that's always a good thing! Tess has generously shared the recipe for this delightful smoothie with us.
Reprinted from THE BLENDER GIRL SMOOTHIES Copyright © 2014, 2015 by Tess Masters. Photographs copyright © 2014 by Erin Kunkel. Published by Ten Speed Press, an imprint of Penguin Random House LLC. 

The Blender Girl Smoothies


grapefruit-fennel fix 
A surprisingly stunning combination, grapefruit and fennel are both rich in vitamin C, phytonutrients, antioxidants, and potassium. The blend serves up anti-inflammatory, anti-cancer, weight-loss, and detox power that helps boost immunity, scavenge harmful free radicals, cleanse the colon, regulate heart rate and blood pressure, aid digestion, and alleviate stomach ailments.  
Serves 2  

1/2 cup (120ml) water  
1/2 small fennel bulb, cored, trimmed of stalks, and chopped  
1 medium red grapefruit, peel and pith removed, seeded, and cut into chunks 
 1 green apple, skin on, cored and chopped  
1/4 medium avocado, pitted and peeled  
1 1/2 tablespoons freshly squeezed lemon juice 
 15 drops alcohol-free liquid stevia, plus more to taste  
1 1/2 cups (190g) ice cubes  

Throw all of the ingredients (except the ice cubes) into your blender and blast on high for 30 to 60 seconds, until smooth and creamy. 
Add the ice and blast for a few seconds more, until smooth and chilled.  

Boosters 1 cup (27g) loosely packed baby spinach  
1 teaspoon flaxseed oil  
1 teaspoon pomegranate powder 

Happy Cooking!
Kim 


My new book,  Super Seeds, is available now! You can also find tasty recipes in Welcoming Kitchen: 200 Delicious Allergen- & Gluten-Free Vegan Recipes.