Bean Pancakes?

by Heather on May 5, 2015

Use 1 can or cook and puree white or navy beans

Although there has been no posts for a very long time, we are happy to report we are still eating allergen-free and want to share some amazing discoveries with you.

We sold our home and have been road-schooling for just over a year and pleased to say that even in small-town USA we were able to find foods to remain allergen-free. At times it meant only eating fresh fruits, vegetables, and rice; but, hey, I think that is probably how most of us are supposed to eat anyway.

Even after two years of being gluten-, dairy-, soy-free, my eight year-old son was still having mood swings. These were occurings just before or right after eating. I
suspected it might have something to do with blood sugar and had him tested for diabetes.

The test results showed he is pre-diabetic and his pancreas was being over tasked. The first option was to see if the goat milk cheese he craved was causing
inflammation. Once we took him off the goat cheese, the intense cravings to eat “RIGHT NOW!” disappeared and we could begin working on controlling his sugar intake.

Have you ever noticed how much carbohydrates are in most gluten-free foods? Eating gluten-free isn’t always as healthy as it may seem. I knew I was going to need to be
creative and look into more raw, whole-food, and paleo food choices if I was to help him eat well through out the day and keep his blood sugar low.

Breakfast has been the most difficult meal to make adjustments. He loves cereal, pancakes, and muffins in the morning. Even if I give him eggs and sausage with his
meal, it is not a pretty scene after breakfast. He gets a surge of energy that is unfocused and difficult to manage.

Two breakfast changes have made for healthier and more peaceful mornings.

Vegetables with Breakfast!

The first choices was to introduce vegetables with breakfast. I discovered he likes spinach with scramble eggs and a side of fresh sweet peppers. Score!

The next breakfast is a recipe my twelve-year-old daughter discovered: Bean pancakes!

They are easy to make, flexible to adjust sweetness levels, the kids love them, they don’t taste like beans and best of all, he can eat a whole plate full and doesn’t
show signs of a sugar spike after breakfast.

Their are a lot of recipes out there that use white and black beans as a flour substitute. Please share your favorite bean recipe and ideas on how to eat well, while
keeping blood sugar levels low.

Bean Pancakes

1 can of navy beans, drained
1 3/4 cup water or dairy-free milk
1 1/2 cup gluten-free oaks
1/4 cup ground flax seed or 2 eggs
1-2 Tablespoon honey, maple syrup, or agave syrup
1/2 tsp baking soda
1 tsp baking powder
Pinch of salt
1 teaspoon cinnamon, nutmeg, or powdered ginger (optional)
1 apple, peeled and grated; 1 banana; 1/4 cup apple sauce; or 1/4 cup pureed pumpkin

Place all ingredients in a bowl, blender or food processor. Use an immmersion wand, blender, or food processer to blend ingredients. Let mixture sit for 1-2 minutes to
allow the oats to soak up the moisture. Grease pre-heated frying pan with canola or coconut oil. Pour pancake batter on frying pan and cook as you would any other type
of pancake.

The pancakes are rather flat so don’t think something is wrong if they don’t fluff up.

What are your favorite allergen-free breakfast meals?


Happy Allergen-free Birthday!

by Heather on August 26, 2013

Happy Birthday to Be Free: A 14-Day Challenge of Food Discovery!

One year ago this week we rolled out our e-book. An idea to share our journey of learning to be allergen-free came true. In the last year we have had the blessing of being on Good Morning Texas in Dallas. We have participated in a research study to help others learn to be allergen-free. And we have spoken to several groups about the journey of learning to Be Free from what ails them through the foods they eat.

It has been a great year and we want to celebrate with a SALE on Be Free: A 14-Day Challenge of Food Discovery. For the remainder of the week, the e-book will be available for only $2.99.

With school starting for so many, we want parents to get an opportunity to read how they may be able to discover any food allergens their children may have. The goal is to help caregivers learn how to food journal and what to do if they discover food allergens.

What a joy to know someone out there is going to help their child with focus issues, headaches, stomach problems, eczema, or more, and make this the best school year yet.

Around our home, August is birthday month for more than our book.

On the day of our son’s birthday I looked over at the box of chocolate brownie mix he selected and realized it says gluten- and dairy-free; however, it is not soy-free. Soy is like rat poison to him. A birthday is not the day to have a planned emotional meltdown.

By God’s good grace I remembered our elder daughter, Anna, had tweeted a gluten-free brownie recipe the week prior! The day was saved. We quickly looked for the scrap paper to read off what modification she had made, and she started baking.

Each week when we go to the library, I ask Anna to find a new cookbook. She found Allergen-Free Treats to Make and Share by Lori Sandler. We have tried several recipes and have enjoyed each of them. Sandler recipes are nut-, egg-, and dairy-free with over 35 gluten-free recipes. (Sandler uses tofu in many recipes, so for us with soy allergies this will not work.)

The brownie recipe called for more sugar than we like and 1 cup of non-dairy sour cream, which we were not able to find. We replaced the non-dairy sour cream with coconut yogurt mixed with baking soda. Another adjustment was carob powder rather and melting a dark chocolate bar. Lastly, Anna loves mint! She added peppermint extract to the recipe which made for a refreshing treat for her brother’s birthday.

Here are Anna’s Mint Brownies

1 ¾ cup gluten-free all purpose baking flour (we used Arrowhead Mills)
¾ cup dairy- and soy-free cocoa or carob powder
1 teaspoon baking soda
½ teaspoon salt
1-1 ¼ cup sugar (original recipe called for 1 ¾ cup plus ¼ cup corn syrup; truly, 1 cup of sugar is plenty for this sweet thing)
1/3 cup canola oil
1 cup coconut yogurt mixed with 1 teaspoon baking soda
2 tablespoons applesauce
1 teaspoon vanilla
2 teaspoons white vinegar
½ teaspoon peppermint extract
½ Enjoy Life chocolate chips or carob chips

Preheat oven to 350 degrees.
Line an 8×8 pan with parchment paper.
Sift all dry ingredients or whisk all dry ingredients until thoroughly blended.
Combine sugar, oil, yogurt with baking soda, applesauce, vanilla, and vinegar until creamy.
Add dry ingredients to wet mixture and mix for 3-5 minutes until thick and gooey.
Spread brownie mix into prepared pan.
Sprinkle chips on top of batter.
Cook at 350 degrees for 40-50 minutes or until top has begun to crack.

We let our brownies cool completely so they would cut into nice, bite-sized squares.

Yes, that is a math equation on his cake. Emerson is our numbers kid!

Happy Birthday! Enjoy being free at your next celebration.


Food Choices Saved Her from Surgery

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“Let’s go to my office and schedule your hysterectomy.” As my friend told me her story of going to an OB/Gyn that specializes in endometriosis, I felt shock and horror. The very first line of defense this doctor prescribed was, essentially, amputation. I understand that surgery is the best option in many cases. But my [...]

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Cucumber, Lemon, Mint and Yum!

June 23, 2013

Seriously, this is the best “Go Green” I’ve ever experienced. If you don’t have an out-of-control mint plant in your yard, find someone who does and get ready to cool off with a great summer drink. This recipe is very flexible so add or reduce any of the ingredients to suit your taste. Mintcumber on [...]

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Get your Gluten-Free BBQ On!

June 9, 2013

It’s BBQ weather! Bring on the sun, fun, and hamburger buns, right? No! This summer, let’s get our gluten-free grill on! If you are hesitant to offer an entire gluten-free BBQ, you might want to consider Udi’s gluten-, dairy-, and soy-free hamburger and hot-dog buns. They have gotten great reviews from our family and the [...]

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Traveling Successfully with Food Allergies

June 3, 2013

Traveling with food allergies? No problem. Enjoy your vacations this summer while staying on the Be Free Challenge! In our post Gluten-Free Dining, we shared several resources for using your computer or phone to help you find gluten-free groceries and restaurants. In the On the Go Solution section of our book Be Free: A 14-Day [...]

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Food Detective on the Loose

April 12, 2013

I have been out of blog posting for a few weeks now. I wasn’t sure if I was hormonal, distracted by spring fever, overextending my activities with Easter, or enduring a change in my health that was cuasing every day to spiral out of control. I just haven’t been doing well. This time of year should [...]

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Dairy- and Soy-Free Chocolate Pudding

March 11, 2013

Shhh! Don’t tell anyone! Wait until you get a compliment about how rich, smooth, and delicious your dairy-free chocolate pudding is. When they ask how to make it, watch their face when you reveal that it is made with avocado and cocoa powder. My husband saw this recipe on a list of how many things [...]

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Why We Wrote Be Free: A-14 Day Challenge of Food Discovery

March 4, 2013

This week I was reminded why we wrote Be Free: A 14-Day Challenge of Food Discovery. I was writing a letter to a local moms’ group as well as a national homeschool magazine. As I wrote the letter I reflected on how far we have come in the last year and how much we wish [...]

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Chai Tea and Gluten-, Dairy-, Soy-Free Granola Bars

February 25, 2013

“Join me for a cup of Chai Tea and a gluten-, dairy-, and soy-free granola bar?” “Great!” “So, how’s it going? What new gluten-, dairy- and soy-free recipes have you discovered?” “Those sound delicious! I’m so glad to hear you are staying with the Be Free Challenge and eating allergen-free! Isn’t it great feeling better?” [...]

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