Egg-Free

Eggs are a common allergen, in children and adults alike. They can make a special diet that much more challenging to do, so we at Nourishing Hope are here to help.

Eggs are typically used for three main functions: 1) leavening, 2) binding, and 3) moisture.

I have many clients with egg allergies and sensitivities, so I have spent time trying to create and adapt as many recipes as possible to make them egg-free. Be sure to read all of the instructions before beginning in case diet-compliant substitutions are described in the introduction.

Nut-Free

Nuts are a common allergen. Nuts are also high in oxalates and salicylates/phenols, so many people avoid nuts. 

I have many clients with nut allergies and intolerances, so I have created recipes to help. Be sure to read all of the instructions before beginning in case diet-compliant substitutions are described in the introduction. And confirm the ingredients used in place of nuts are tolerated. For example, our nut-free recipes may include coconut, which are not technically a nut, but a problem for some.

Elimination Diet

Theoretically, an elimination diet is any diet that “eliminates” foods for the purpose of reducing an adverse reaction. Sometimes people call a gluten-free and dairy-free diet “the elimination diet.” Occasionally, a low salicylate diet is referred to as an elimination diet; however, the most frequent definition, and the one we’ll be using, is a diet that eliminates the top 6-10 most common food sensitivities (these are IgG antibody immune system responses and other cell-mediated inflammatory responses to food).

By removing certain foods, you can look for the reduction of symptoms to see if you are on the right track. Often an elimination diet has a “provocation” phase where foods are reintroduced a few weeks later. Here you can check for the return or flare up of certain symptoms associated with food intolerance The elimination stage lasts 2-3 weeks, and then the reintroduction phase can last a further 3 weeks. This Elimination Diet testing phase is not a forever diet. However, once food reactions are determined, depending on the reaction and reason, some foods may need to be avoided for the long term. 

Your child is unique and so are their diet and nutritional needs. Learn more about the Egg-Free, Nut-Free, and Elimination diets and how personalized nutrition can help your child today. Download our guide: “12 Nutrition Steps to Better Health, Learning, and Behavior.”

Egg-Free Recipes

No-Mato (Tomato-Free) Sauce

No-Mato (Tomato-Free) Sauce

Ingredients 5-6 carrots, chopped 1 red/purple beet, peeled and chopped 1 small or 1/2 large onion, peeled and chopped 2 celery stalks, chopped 1 ½ cups water  Directions Place all chopped and prepared vegetables and water into a pot. Once water boils, reduce heat,...

read more
Rutabagas – The Hidden Gem for Most Special Diets

Rutabagas – The Hidden Gem for Most Special Diets

The Rutabaga, also known as a swede, Swedish turnip (though distinctly different than a turnip), and neep (in Scotland).  Rutabagas are root vegetables and a member of the cruciferous or brassica family, which includes broccoli, cauliflower, cabbage, Brussels sprouts,...

read more
Rutabaga Fries

Rutabaga Fries

This is a great recipe because it’s compatible with so many diets. To make it low salicylate or SAG, use ghee or sunflower oil. For 100% dairy-free, avoid ghee. For keto, eat sparingly. Ingredients 3-4 Rutabagas Ghee or expeller-pressed coconut oil Salt Directions...

read more
Chicken Nuggets

Chicken Nuggets

Egg-Free Chicken Nuggets   GFCFSF/Low Oxalate/Low Salicylate, Egg-Free, and Nut-Free Use white vinegar for low salicylate. Ingredients Chicken breasts or thighs 2/3 cup GF flour (I use 2/3 brown rice flour and 1/3 potato starch or tapioca starch or a combo of...

read more
GFCF Gingerbread

GFCF Gingerbread

GFCF Gingerbread Recipe   This recipe comes from my dear friend and Nourishing Hope team member, Terri Hirning. She originally created this recipe when her son Matthew was in Kindergarten (he is now a Junior in high school!)  Like many special needs families, she...

read more
Dairy-Free Fudge

Dairy-Free Fudge

GFCFSF, Paleo, Keto, Nut-Free, Egg-Free To make Paleo or Keto, use Lily’s chocolate, or an unsweetened chocolate and add your own compliant sweetener. To make soy-free confirm your chocolate does not contain soy. (Enjoy Life Mini Chips are soy-free.)...

read more
Thanksgiving Turkey

Thanksgiving Turkey

     The turkey is usually the star of your Thanksgiving show! Many traditional recipes can be converted for food allergies or intolerances. Here is an easy guide for a perfect bird! Let’s start by discussing how much turkey you will need to buy and how to...

read more
Rice Porridge Recipe

Rice Porridge Recipe

Rice Porridge (Slow Cooker or Instant Pot) GFCF/ Nut-Free, Egg-Free Can be made egg-free by eliminating egg – while it will not be quite as thick, it’s still delicious. For an elimination diet and other egg-free diets, avoid the eggs. For Low FODMAPs, use maple syrup...

read more
The Easiest Shishito Peppers

The Easiest Shishito Peppers

Have you tried shishito peppers?  They are an incredible Asian pepper with no heat and such a great flavor profile. They are rich in vitamin C and also contain vitamin B6, K, and E.  They are also one of the easiest dishes you can create in a really convenient short...

read more
Ground Beef Stuffed Zucchini (Zucchin-izza)

Ground Beef Stuffed Zucchini (Zucchin-izza)

We continue the food and garden chronicles here at Nourishing Hope. Our garden, to say the very least, has been a place of comfort, fun, learning, memories, and deliciousness for me and my family.  I know there can be some intimidation around starting a garden. But...

read more

Nut-Free Recipes

No-Mato (Tomato-Free) Sauce

No-Mato (Tomato-Free) Sauce

Ingredients 5-6 carrots, chopped 1 red/purple beet, peeled and chopped 1 small or 1/2 large onion, peeled and chopped 2 celery stalks, chopped 1 ½ cups water  Directions Place all chopped and prepared vegetables and water into a pot. Once water boils, reduce heat,...

read more
Low Carb Cauliflower Tortillas

Low Carb Cauliflower Tortillas

Avoid pepper for LOD and FG. Ingredients 1 head of cauliflower 3 eggs ½ teaspoon salt Black pepper (optional) Directions Preheat oven to 375 degrees. Wash cauliflower, cut cauliflower chunks off base stem/leaves. Put cauliflower in food processor and process until a...

read more
Rutabagas – The Hidden Gem for Most Special Diets

Rutabagas – The Hidden Gem for Most Special Diets

The Rutabaga, also known as a swede, Swedish turnip (though distinctly different than a turnip), and neep (in Scotland).  Rutabagas are root vegetables and a member of the cruciferous or brassica family, which includes broccoli, cauliflower, cabbage, Brussels sprouts,...

read more
Rutabaga Fries

Rutabaga Fries

This is a great recipe because it’s compatible with so many diets. To make it low salicylate or SAG, use ghee or sunflower oil. For 100% dairy-free, avoid ghee. For keto, eat sparingly. Ingredients 3-4 Rutabagas Ghee or expeller-pressed coconut oil Salt Directions...

read more
Chicken Nuggets

Chicken Nuggets

Egg-Free Chicken Nuggets   GFCFSF/Low Oxalate/Low Salicylate, Egg-Free, and Nut-Free Use white vinegar for low salicylate. Ingredients Chicken breasts or thighs 2/3 cup GF flour (I use 2/3 brown rice flour and 1/3 potato starch or tapioca starch or a combo of...

read more
GFCF Gingerbread

GFCF Gingerbread

GFCF Gingerbread Recipe   This recipe comes from my dear friend and Nourishing Hope team member, Terri Hirning. She originally created this recipe when her son Matthew was in Kindergarten (he is now a Junior in high school!)  Like many special needs families, she...

read more
Dairy-Free Fudge

Dairy-Free Fudge

GFCFSF, Paleo, Keto, Nut-Free, Egg-Free To make Paleo or Keto, use Lily’s chocolate, or an unsweetened chocolate and add your own compliant sweetener. To make soy-free confirm your chocolate does not contain soy. (Enjoy Life Mini Chips are soy-free.)...

read more
Thanksgiving Turkey

Thanksgiving Turkey

     The turkey is usually the star of your Thanksgiving show! Many traditional recipes can be converted for food allergies or intolerances. Here is an easy guide for a perfect bird! Let’s start by discussing how much turkey you will need to buy and how to...

read more
Rice Porridge Recipe

Rice Porridge Recipe

Rice Porridge (Slow Cooker or Instant Pot) GFCF/ Nut-Free, Egg-Free Can be made egg-free by eliminating egg – while it will not be quite as thick, it’s still delicious. For an elimination diet and other egg-free diets, avoid the eggs. For Low FODMAPs, use maple syrup...

read more
The Easiest Shishito Peppers

The Easiest Shishito Peppers

Have you tried shishito peppers?  They are an incredible Asian pepper with no heat and such a great flavor profile. They are rich in vitamin C and also contain vitamin B6, K, and E.  They are also one of the easiest dishes you can create in a really convenient short...

read more

Elimination Diet Recipes

No-Mato (Tomato-Free) Sauce

No-Mato (Tomato-Free) Sauce

Ingredients 5-6 carrots, chopped 1 red/purple beet, peeled and chopped 1 small or 1/2 large onion, peeled and chopped 2 celery stalks, chopped 1 ½ cups water  Directions Place all chopped and prepared vegetables and water into a pot. Once water boils, reduce heat,...

read more
Rutabagas – The Hidden Gem for Most Special Diets

Rutabagas – The Hidden Gem for Most Special Diets

The Rutabaga, also known as a swede, Swedish turnip (though distinctly different than a turnip), and neep (in Scotland).  Rutabagas are root vegetables and a member of the cruciferous or brassica family, which includes broccoli, cauliflower, cabbage, Brussels sprouts,...

read more
Rutabaga Fries

Rutabaga Fries

This is a great recipe because it’s compatible with so many diets. To make it low salicylate or SAG, use ghee or sunflower oil. For 100% dairy-free, avoid ghee. For keto, eat sparingly. Ingredients 3-4 Rutabagas Ghee or expeller-pressed coconut oil Salt Directions...

read more
Thanksgiving Turkey

Thanksgiving Turkey

     The turkey is usually the star of your Thanksgiving show! Many traditional recipes can be converted for food allergies or intolerances. Here is an easy guide for a perfect bird! Let’s start by discussing how much turkey you will need to buy and how to...

read more
Rice Porridge Recipe

Rice Porridge Recipe

Rice Porridge (Slow Cooker or Instant Pot) GFCF/ Nut-Free, Egg-Free Can be made egg-free by eliminating egg – while it will not be quite as thick, it’s still delicious. For an elimination diet and other egg-free diets, avoid the eggs. For Low FODMAPs, use maple syrup...

read more
The Easiest Shishito Peppers

The Easiest Shishito Peppers

Have you tried shishito peppers?  They are an incredible Asian pepper with no heat and such a great flavor profile. They are rich in vitamin C and also contain vitamin B6, K, and E.  They are also one of the easiest dishes you can create in a really convenient short...

read more
Ground Beef Stuffed Zucchini (Zucchin-izza)

Ground Beef Stuffed Zucchini (Zucchin-izza)

We continue the food and garden chronicles here at Nourishing Hope. Our garden, to say the very least, has been a place of comfort, fun, learning, memories, and deliciousness for me and my family.  I know there can be some intimidation around starting a garden. But...

read more
Summer Grilling: Kid-Friendly Vegetables on the BBQ

Summer Grilling: Kid-Friendly Vegetables on the BBQ

Most dads love a good barbeque. If you’re a dad planning a barbeque, or a mom creating a fun day for the dad in your family’s life, I’ve got some ideas for you! When you think of BBQ, I’m sure most of you are thinking of meat. But vegetables can be delicious on the...

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Sauerkraut Recipe

Sauerkraut Recipe

GFCF/SCD/GAPS/Paleo/LOD/BED/Keto Diet Compliance Sauerkraut is wonderful for digestion and the immune system. It’s also beneficial for our mood.  Sauerkraut is made with fermented or cultured cabbage and other vegetables. When they are made raw, the traditional way,...

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Crispy Kale Chips Recipe

Crispy Kale Chips Recipe

Our family loves kale chips, including my daughter. And not only are the delicious, they are very nutritious. Kale is the cruciferous, or brassica family, along with other powerhouse foods like broccoli, brussels sprouts, and cabbage.  Kale Nutrition Kale...

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