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Egg-Free, Nut-Free, and Elimination Diets

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

An elimination diet is a short-term process that helps you identify food sensitivities.

Theoretically, any diet that “eliminates” foods for the purpose of reducing an adverse reaction can be called an “elimination diet.” Occasionally, the salicylate diets above are referred to as elimination diets; however, most frequently (and the definition we’ll be using in this guide) elimination diets address immune system reactions such as food sensitivities, such as an IgG antibody response, food allergy, or other inflammatory response.

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

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,...

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...

Zucchini Pickles [Recipe]

Zucchini Pickles [Recipe]

If you have planted a garden, by the time summer is in full swing, zucchini and summer squash are often so abundant that you just don’t know what to do with them all.  These are simple refrigerator pickles, so there’s no expertise in canning necessary and no fuss....

Less-Sugar Cooked Buttercream Frosting Recipe

Less-Sugar Cooked Buttercream Frosting Recipe

How time flies! 9 years ago, my daughter Ruby was born. Today, she’s baking her own birthday cakes. She loves cooking shows like Masterchef Junior and has been inspired to do her own cooking and baking. After watching the show, I realized how capable children can be...

Amazing Instant Pot Refrigerator Pickled Beets

Amazing Instant Pot Refrigerator Pickled Beets

I like to have lots of veggies on hand throughout the year, and we love beets! Beets are excellent for our digestive health. Beets help the liver and gallbladder by thinning the bile, making it much easier to digest and assimilate healthy fats in our diet. Beets are...

Sugar-Free Ketogenic Chocolate Mousse (RECIPE)

Sugar-Free Ketogenic Chocolate Mousse (RECIPE)

  Contains Dairy. You can make this GFCFSF and Paleo, use coconut cream. This recipe is perfect when you cannot have any sugar in your diet. And the cream adds the perfect mouth feel for a dessert treat that is very satisfying for those on a sugar-free or...

Green Smoothies…. YES, you can! (RECIPE)

Green Smoothies…. YES, you can! (RECIPE)

Your kids will love smoothies – even green ones! One thing I ALWAYS talk about at live presentations is smoothies. Smoothies are one of the best tools in your “add good nutrition” learning toolkit – particularly when you want to get kale in....

Creamy Garlic Dressing (Low Oxalate RECIPE)

Creamy Garlic Dressing (Low Oxalate RECIPE)

  Dairy-Free, Nut-Free, Egg-Free, Low oxalate, Paleo, SCD/GAPS Ingredients ½ cup raw pumpkin seeds ½ cup + 2 Tablespoons of water ¼ cup sunflower seed butter 4-5 cloves of garlic 1 teaspoon of salt ½ cup of lemon juice, sauerkraut juice, or apple cider vinegar...

Paleo Chocolate Peanut Butter Brownies (No-Bake) Recipe

Paleo Chocolate Peanut Butter Brownies (No-Bake) Recipe

These are wonderful raw, no-bake brownies that are packed with protein and very little sugar, and can satisfy even the most serious “chocolate and peanut butter” cravings. They are delicious, and each bar has less that one date and ¼ teaspoon of honey....

Cranberry Sauce

Cranberry Sauce

GFCF/SCD/GAPS/Paleo/LOD/FG For low oxalate, use all apples instead of half pears. Ingredients: 3 apples, peeled, cored and chopped 3 pears, peeled, cored and chopped 2 packages of frozen or fresh cranberries (12 oz) Splash of orange juice (1-2 oz) ½-1 Tablespoon maple...

Nut-Free Recipes

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...

Coconut Pancakes (Grain-Free Recipe)

Coconut Pancakes (Grain-Free Recipe)

GFCF/SCD/GAPS/LOD, Nut-free Ingredients ¼ cup, (plus 1 Tablespoon) coconut flour ¼ teaspoon unrefined salt ¼ teaspoon baking soda 4 large or 5 medium pastured eggs (room temperature) 2 Tablespoons of coconut milk or other diet compliant non-dairy milk 1 teaspoon...

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,...

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...

Zucchini Pickles [Recipe]

Zucchini Pickles [Recipe]

If you have planted a garden, by the time summer is in full swing, zucchini and summer squash are often so abundant that you just don’t know what to do with them all.  These are simple refrigerator pickles, so there’s no expertise in canning necessary and no fuss....

Less-Sugar Cooked Buttercream Frosting Recipe

Less-Sugar Cooked Buttercream Frosting Recipe

How time flies! 9 years ago, my daughter Ruby was born. Today, she’s baking her own birthday cakes. She loves cooking shows like Masterchef Junior and has been inspired to do her own cooking and baking. After watching the show, I realized how capable children can be...

Amazing Instant Pot Refrigerator Pickled Beets

Amazing Instant Pot Refrigerator Pickled Beets

I like to have lots of veggies on hand throughout the year, and we love beets! Beets are excellent for our digestive health. Beets help the liver and gallbladder by thinning the bile, making it much easier to digest and assimilate healthy fats in our diet. Beets are...

Sugar-Free Ketogenic Chocolate Mousse (RECIPE)

Sugar-Free Ketogenic Chocolate Mousse (RECIPE)

  Contains Dairy. You can make this GFCFSF and Paleo, use coconut cream. This recipe is perfect when you cannot have any sugar in your diet. And the cream adds the perfect mouth feel for a dessert treat that is very satisfying for those on a sugar-free or...

Green Smoothies…. YES, you can! (RECIPE)

Green Smoothies…. YES, you can! (RECIPE)

Your kids will love smoothies – even green ones! One thing I ALWAYS talk about at live presentations is smoothies. Smoothies are one of the best tools in your “add good nutrition” learning toolkit – particularly when you want to get kale in....

Creamy Garlic Dressing (Low Oxalate RECIPE)

Creamy Garlic Dressing (Low Oxalate RECIPE)

  Dairy-Free, Nut-Free, Egg-Free, Low oxalate, Paleo, SCD/GAPS Ingredients ½ cup raw pumpkin seeds ½ cup + 2 Tablespoons of water ¼ cup sunflower seed butter 4-5 cloves of garlic 1 teaspoon of salt ½ cup of lemon juice, sauerkraut juice, or apple cider vinegar...

Elimination Diet Recipes

Amazing Instant Pot Refrigerator Pickled Beets

Amazing Instant Pot Refrigerator Pickled Beets

I like to have lots of veggies on hand throughout the year, and we love beets! Beets are excellent for our digestive health. Beets help the liver and gallbladder by thinning the bile, making it much easier to digest and assimilate healthy fats in our diet. Beets are...

Green Smoothies…. YES, you can! (RECIPE)

Green Smoothies…. YES, you can! (RECIPE)

Your kids will love smoothies – even green ones! One thing I ALWAYS talk about at live presentations is smoothies. Smoothies are one of the best tools in your “add good nutrition” learning toolkit – particularly when you want to get kale in....

Creamy Garlic Dressing (Low Oxalate RECIPE)

Creamy Garlic Dressing (Low Oxalate RECIPE)

  Dairy-Free, Nut-Free, Egg-Free, Low oxalate, Paleo, SCD/GAPS Ingredients ½ cup raw pumpkin seeds ½ cup + 2 Tablespoons of water ¼ cup sunflower seed butter 4-5 cloves of garlic 1 teaspoon of salt ½ cup of lemon juice, sauerkraut juice, or apple cider vinegar...

Cranberry Sauce

Cranberry Sauce

GFCF/SCD/GAPS/Paleo/LOD/FG For low oxalate, use all apples instead of half pears. Ingredients: 3 apples, peeled, cored and chopped 3 pears, peeled, cored and chopped 2 packages of frozen or fresh cranberries (12 oz) Splash of orange juice (1-2 oz) ½-1 Tablespoon maple...

Mashed Cauliflower Potatoes

Mashed Cauliflower Potatoes

GFCF/SCD/GAPS/Paleo/LOD/FG This recipe is SCD compliant.  For those on GFCF and not SCD, you can use half potatoes—this way you have mashed potatoes with hidden cauliflower. For low oxalate, use coconut milk. For nut-free, use any milk free of nuts. Celeriac (celery...

Kale, Beet and Pomegranate Salad

Kale, Beet and Pomegranate Salad

GFCF/SCD/GAPS/Paleo/FG 1 bunch of kale 3 medium beets Seeds from one pomegranate 1/2 cup fresh cilantro leaves Juice from one lemon juice 1/4 cup olive oil ½ teaspoon sea salt Scrub and cut beets in half or quarters. Boil beets for 40 minutes. Place in a medium bowl...

Gelatin Hearts (RECIPE)

Gelatin Hearts (RECIPE)

GFCF/ Soy-free/ SCD/GAPS/Low oxalate Gelatin Hearts are finger gelatin that you can pick up and eat with your fingers.  It is two layers of gelatin with a strawberry heart in the middle. Read instructions and get ingredients for everything ready.  Start with the White...

Burgers with Liver (Recipe)

Burgers with Liver (Recipe)

Diet Compliance: GFCF/SCD/LOD/FG/Egg-Free/Nut-Free To make it low salicylate, eliminate the herbs and spices, use only except salt to season. For low FODMAP, avoid onion powder. I know this dish may not sound tasty, but these burgers are delicious!  No one will know...

Confetti Brussels Sprouts (Recipe)

Confetti Brussels Sprouts (Recipe)

(GFCF/SCD/LOD/BED) From Cooking to Heal: Cookbook with DVD by Julie Matthews To make Low Oxalate Diet, avoid pecans. Eliminate the nuts to make nut-free, low salicylate, amine and glutamate, and autoimmune paleo compliant. Also use a compliant oil for low salicylate,...

Carrot Chips (Recipe)

From Cooking To Heal: Cookbook with DVD by Julie Matthews Diet Compliance: GFCF/SCD/BED/FG/Egg-Free/Nut-Free Carrots Oil (Expeller-pressed coconut oil (Wilderness Family Naturals) or grass-fed lard) Salt Cut carrots into thin discs or curls with a vegetable peeler. ...