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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.
 

Friday, July 24, 2015

There is a food holiday for every day, week, and month of the year. This week it's National Ice Cream Week, and today it's National Vanilla Ice Cream Day. 

To celebrate, the folks at Personal Creations, sent me two super-cute bowls that I could customize. I chose a gray cat for one and black dog for the other to celebrate my furry little loves.

What could I put in my cute bowl? That was the question. We decided to go with Root Beer Floats. An easy-peasy treat that's safe and delicious! We scooped So Delicious vanilla coconut milk ice cream into the bowls and topped them off with root beer. Yum!

Need some Vanilla Ice Cream Day inspiration? My friend, Alisa at Go Dairy Free has a round up of toppings that will take your ice cream to new heights of delight! 

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.
 

A photo posted by Kim Lutz (@welcomingkitchen) on

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.
 

Monday, July 13, 2015



Creamy Sweet Potato and Carrot Yogurt Smoothie, vegan


I love a good contest. 
I love So Delicious Dairy Free everything.
So, the combination of a So Delicious recipe contest is too much for this girl to pass up!

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



I am entering my Carrot and Sweet Potato Yogurt Smoothie in the Sippable Category.


Carrot and Sweet Potato Yogurt Smoothie
makes 4 generous servings


Ingredients
(amounts are approximate):
one baked sweet potato, skin removed
3 carrots, cut in chunks*
3/4 cup frozen pineapple chunks 

3/4 cup frozen mango chunks
2 tablespoons ground chia seeds
3/4 cup non-dairy vanilla yogurt, I used So Delicious vanilla cultured coconut milk.
1 cup So Delicious unsweetened coconut milk beverage

1/2 cup apple juice (or more if needed for a thinner consistency)

Preparation:

*I use a Vitamix Blender . If you are not using a high-powered blender, grate the carrots first.
 
Blend 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 10, 2015

Sunny Chocolate Coconut Butter, a vegan, nut-free, sugar-free Nutella alternative


I had so much fun working on Super Seeds , that I'm finishing up writing another book. I'll tell you all about it later, but for now, I wanted to share a little something that can not wait until next spring for you to try it. 

 I have said it before, but I'll say it again ... often when you have to adapt a conventional food to meet your special diet needs you come away with something better. Something delicious. Something with higher-quality ingredients. Something craveable. Something you can feel good about eating right off the spoon. 

This Sunny Chocolate Coconut Butter doesn't just stand in for sugar-loaded chocolate nut butters, like Nutella, it takes their place! It's crammed full of goodness: sunflower seeds, coconut, cocoa and agave. There's not a speck of palm oil, sugar or dairy here. Just good stuff.

I've been having a bit of a crush on Coconut Butter lately. It's delicious spread on toast or baked into goodies, but it wasn't enough. I needed to take it one step further. 


Sunny Chocolate Coconut Butter, a vegan, nut-free, sugar-free Nutella alternative


Sunny Chocolate Coconut Butter (vegan, dairy-free, gluten-free, nut-free, sugar-free, allergen-free)
Makes approximately 2 1/2 cups

Ingredients: 
2 cups shelled sunflower seeds*
3 cups of unsweetened coconut flakes
1/2 cup cocoa powder
3 tablespoons agave nectar
1 teaspoon vanilla
3-5 tablespoons coconut Oil
1 teaspoon chocolate extract (optional)

Preparation:
  1. *If you are using raw sunflower seeds, lightly toast them in a 200-degree (f) oven for 2-3 minutes, just to warm them up and release their aroma. Watch them, because you don't want them to burn. If you are using roasted sunflower seeds, you can skip this step.
  2. Break down coconut flakes into smooth coconut butter in your food processor. This can take 10-15 minutes. Scraped down the sides a few times as it processes. See this post if you need more information. 
  3. Add remaining ingredients, using just 3 tablespoons of the coconut oil, process until smooth. If you need it to be thinner and smoother add a little more coconut oil.
  4. Store in a sealed jar in the refrigerator for up to three weeks. 
  5. To use, let hardened butter soften for a few minutes at room temperature before spreading.


If you have Super Seeds and you're enjoying it, would you please help me get it to more people by leaving a review on Amazon? Thanks so much if you can!

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, July 2, 2015

Fourth of July Favorites - Kim's Welcoming Kitchen
Fourth of July Favorites




Are you looking for menu ideas for your Fourth of July gathering?  Here are some of our summery favorites that are perfect for the holiday weekend or any get-together you are planning this summer.


Appetizers

Tomatillo and Pineapple Guacamole

Quick and Creamy Veggie Dip

Main Dish

Quick and Easy Black Bean Burgers

Chickpea Hemp Vegan Burgers

Sides

Watermelon Nectarine Salad

Potato Salad Hot or Cold

Dessert

Mixed Fruit Cobbler

Strawberry Ice Cream


This post was shared with Allergy Free Wednesday!


If you have Super Seeds and you're enjoying it, would you please help me get it to more people by leaving a review on Amazon? Thanks so much if you can!

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, June 26, 2015

Whole Grain Oatmeal Chocolate Chip Cookies - Kim's Welcoming Kitchen
Whole Grain Oatmeal Chocolate Chip Cookies




Here is a delicious whole grain cookie that is loaded with oats and chocolate chips. What's not to love?


Whole-Grain Oatmeal Cookies
Makes 24 large cookies

Ingredients:
  1. 1 tablespoon flaxseed meal
  2. 3 tablespoons warm water
  3. 1 cup gluten-free oat flour
  4. 2 cups gluten-free rolled oats (old-fashioned oatmeal)
  5. 1/2 teaspoon cinnamon
  6. 1/2 teaspoon baking soda
  7. 1/2 teaspoon salt
  8. 1/2 cup coconut palm sugar
  9. 1/4 cup pure maple syrup
  10. 1/2 cup non-GMO canola oil
  11. 1/2 cup allergy-free chocolate chips
Preparation:
  • Preheat oven to 350.
  • In a small bowl or cup, combine flaxseed meal with water and set aside.
  • In a medium bowl, combine oat flour, rolled oats, cinnamon, baking soda and salt.  Set aside.
  • In a large bowl, combine coconut palm sugar, maple syrup, and oil.
  • Mix dry ingredients into wet.
  • Stir in chocolate chips to combine.
  • Drop batter by heaping tablespoons onto ungreased cookie sheets or cookie sheets lined with parchment paper.
  • Bake 13-15 minutes or until golden brown.
  • Let cool for 3-5 minutes on the cookie sheets before removing to cooling racks.

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, June 18, 2015


How to Survive a Potluck with Food Allergies or a Special Diet
Fresh fruit is a safe offering for almost every guest at a potluck!


This is another post that I wrote about Growing Up With Food Allergies. With new people learning about the need for a special diet all the time, I though it would be good to bring it back.

Just when you think you have the hang of your special diet (whether it's vegan, gluten-free, due to food allergies, etc.) summer comes and throws a little wrinkle your way.

At least that's what happened to me.  I finally felt I had some mastery of what I could eat for breakfast, lunch and dinner when I changed my diet to address the needs of my nursing, food-allergic baby.  I wasn't eating the same one food over and over and over anymore.  I could make a dinner to serve guests that passed company muster.

And then came summer.

Summer means barbecues and potlucks and bringing dishes to share.  Ugh!!!

After figuring out a few tricks, I now look forward to the hot months with glee.

How to Survive a Potluck with Food Allergies or Other Special Diets




Here are some tips:
  • If I'm only bringing one dish to share, I make sure that it packs a nutrition-filled punch.  It needs to be filling and nutrient-dense so that I can be sure to join in on the fun with a grumpy belly.
  • If I'm bringing a couple of dishes, I make sure one of them is a delicious treat.  This shows the other guests that they, too, can provide a dish that's safe for others that is still going to taste great.
  • My family and I never go to a party hungry.  It's a bonus if we can eat when we get there, but if we've had something before we leave the house, we're still ok if we don't have much to choose from.
  • I separate out a few cookies or brownies from what I'm bringing and wrap them up separately for my boys.  It's easy for crumbs to mingle on a buffet table, and then all of my hard work to provide a safe treat can go down the drain.  If I have theirs set aside, I can pull them out when it's time to eat, and they will have a treat that looks like everyone else's.
  • I ask if I can serve my family first, before spoons migrate from one bowl to another.
  • Sliced fruit is always a good option to bring, too. 
 Need some potluck inspiration?
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.



  

Saturday, June 13, 2015

Q&A: Cooking with Chia, Quinoa, Flax, Hemp & Amaranth
I LOVED meeting librarians at the ALA meeting!



One of my favorite parts about writing Super Seeds has been getting out and talking to folks about how to increase the nutrition in their cooking by using these little powerhouses. Adding chia, quinoa, flax, hemp and amaranth to everyday favorites is such an easy way to get more protein, fiber, minerals, fatty acids and vitamins in your diet.

I have spoken about Super Seeds to lots of audiences from librarians at the American Library Association to neighbors at a neighborhood meeting to viewers on WGN TV. Tonight, I'm going out for an evening with the Frankfort Public Library.

Regardless of where I'm speaking, some questions come up again and again. If you haven't made it to one of my presentations, here are some frequently asked questions that are sure to arise!

1) Are chia seeds the same as those used in Chia Pets?
Yes they are! Not just decorative hair on your fun planter, chia is a wonder food that provides protein and fiber to your cooking. You can use it to create a quick raw pudding, to add creaminess to your smoothies, or to take the place of eggs in your baking. 

2) Do you get high from eating hemp seeds?
Nope. Although hemp is related to the cannabis plant, it doesn't contain THC, the psychoactive component of marijuana.

3) What is an easy way to start eating seeds?
Here are some easy ideas to get you started:
4) Why do you like these seeds so much?
That's the easiest one to answer. I love how you can incorporate these seeds into your cooking and easily improve the nutrition of all of your favorite dishes. Because these little whole food wonders are loaded with protein, fiber, fatty acids, vitamins and minerals, they bring a whole range of goodness to whatever you add them to.

5) Are all of these seeds gluten-free?
Chia, hemp, flax, amaranth and quinoa are all gluten-free and vegan. Because they are a good source of protein, fat and fiber, they can play an important role in special diets by adding nutrients that might otherwise come from foods that are off-limits. 

Do you have any questions about using super seeds? 

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.