GF Recipe Roundup

In honor of Celiac Awareness month, we wanted to highlight a few of our favorite gluten-free recipes. So, take an afternoon with the kids and try out one of these fun and tasty recipes!



Pancakes Revisited: Low FODMAP and GF Recipe

Quinoa Cornbread (dairy- and gluten-free)

Gluten-Free Lemon Meringue Pie

Photo Credit: Acquired Life via Compfight cc

Homemade Banana Cake

Photo courtesy of Feeding Audrey

Spiced Carrot & Apple Muffins


100 Thoughts While Shopping at Whole Foods

Photo Credit: ceiling via Compfight cc

We saw the Buzzfeed 99 thoughts everyone has at Whole Foods last month and thought it would be fun to try our own version! So here’s the 100 thoughts an RD and Mom has when shopping at Whole Foods:

1. Where is the largest grocery cart? I need the biggest one!

2. Fresh cider when it’s not even apple season.

3. But 100% juice is fortified.

4. Let me see the berries.

5. Price per pound, grown where and are they organic?

6. Organic, grown in Florida or Ca, yes will get.

7. Local, $3.99, not organic is okay as likely sustainable; get them.

8. Organic, grown in Mexico – nope.

9. Apples – organic and grown in USA.

10. Ugh they are so expensive.

11. Better to spend money in health promotion.

12. What veggies do I need?

13. What happened to making grocery lists?

14. I need to make a list before coming here.

15. I need to choose three dinners for the week.

16. Oh, I am not in the mood for planning dinner.

17. I will get dinner for tonight and send the husband back later in the week.

18. Will my kids stop climbing in and out of the cart.

19. I look like such an awful mom.

20. Why can’t they just walk next to me?

21. No, we can’t get muffins yet.

22. I know it is freezing in this section.

23. Where is my favorite kale?

24. What is this? No Swiss Chard, not Kale and not collard greens?

25. I will buy it and try it.

26. I wish I had someone to cook me delicious fresh diners every night.

27. Oh I do, that’s me.

28. I just don’t have the desire, time or energy.

29. Smells fishy today.

30. Let me see how fresh the fish look.

31. Yes, we can get flowers but only for 10 dollars.

32. Yes, those are pretty, but 20.00

33. My son is so cute picking out flowers.

34. Hold the flowers you just picked out.

35. Yes, we can get your favorite cheese.

36. Yes, get 3 of them.

37. I wonder how much this bill will be?

38. $400.00, $300., $200.?

39. Would my boys eat this?

40. The cheeses smell wonderful.

41. Don’t forget Bobby’s favorite chicken.

42. Yes, I can hold your half eaten banana.

43. Which chicken is trimmed and thinly cut?

44. Where is the white turkey meat?

45. Organic chicken tastes so much better.

46. Chicken sausage, yum.

47. With kale and pasta.

48. That will be dinner tomorrow night.

49. Greek yogurts.

50. I miss Chobani.

51. I wish Whole Foods sold Chobani.

52. Skyr yogurts – 3.00.

53. My son is worth it.

54. I will buy the Skyr.

55. Love the spoon.

56. Can any green company sell a package of eco friendly spoons?

57. I have so many forks and knives – plastic, corn, bamboo..

58. I just need spoons.

59. How can cereal be 6.99 now?

60. I am not eating that anymore.

61. I will let my son eat it.

62. I can eat something cheaper.

63. Yes, we can get mac and cheese.

64. Look for the sale.

65. Is there anything my boys would try?

66. I need to try some new recipes.

67. I hope we don’t knock anything over.

68. I am getting used to this new layout.

69. Which mustard, ketchup…

70. How does one food shop for their family if they are not a RD?

71. I wonder if they think they are buying something healthy?

72. I should have opened a store like this.

73. I remember Alfalfas, Wild Oats and oh, their delicious muffins.

74. Now Whole Foods Reigns.

75. Omg, the stuff is spilling over my cart and we have only hit half of the aisles.

76. Thank goodness I don’t have the double stroller anymore.

77. I am no longer a train conductor rather a referee.

78. Yes, yes,. Lets get your muffins.

79. I need them to calm down and be quite.

80. Should I let them eat it now?

81. It will spoil their appetite for dinner.

82. I am so tired, I don’t care.

83. They will get hungry later.

84. Let them eat their muffins and bagels now.

85. I know I will end up eating that muffin.

86. Okay back to the aisles.

87. I need to come back and look at these new food products.

88. The organic baby food business is crazy.

89. Do people realize these gummies are just like any other gummy?

90. Which line is shortest?

91. Can I carry all of this home?

92. OMG, stop hitting each other.

93. OMG, stop bumping into other people.

94. Such good little helpers when they are not misbehaving.

95. I think we should get more than ten cents per bag.

96. I should get paid by Whole Foods.

97. I am a walking advertisement for them.

98. Where is my delivery card?

99. Oh, I forgot the sparkling water.

100. Definitely doing delivery.

A Likable Lunch Giveaway!

With Spring officially here, we’ve been looking for ways to spruce up our lunches and on-the-go meals. Soon there will be sports practices to go to, play dates, and afternoon excursions to the park, so we wanted to host a giveaway to give our readers a chance to win some awesome items that will help you pack meals and snacks on-the-go. So keep reading to learn how to enter to win these great prizes:

An OOTs Lunchbox

A gift from gnu foods
FiberLove Bars

 a Rafflecopter giveaway

Kids’ Nutrition on the Go…for planes, trains and automobiles

Kids’ Nutrition on the Go…for planes, trains and automobiles
By Laura Cipullo, RD CDE CEDRD CDN


My family and I are about to set off for Peru. I’m very excited to take this trip and quite eager to learn as much as possible about the Inca culture. However, I’m also ready and “armed” with “nutrition on the go” items for my two boys…especially my younger son Billy. With the help of their star charts, they’ve been trying many new foods lately…even fruits and veggies.  Though they’ve been successful at home in their own environments, the Peruvian cuisine and culture may present a sense of uncertainty…setting the food consumption situation up for possible disaster. So I’ve stocked up and packed our bags with kids’ nutrition essentials to get us through our ten days aboard planes, trains and automobiles as we travel to the “Lost City of the Incas.”


A Sneak Peak into Luggage Packing—Kids’ Nutrition on the Go

Pack a few items in your carry on for the plane ride and then safely store the rest in plastic storage bags within your to-be-checked luggage. This helps to ensure that all the food is not confiscated at the security gate! Here’s what I’ve packed:

Milk Boxes: One percent milk in aseptic boxes.

Peanut Butter Packets: Justin’s individual peanut butter packets and some hazelnuts packages. Billy can have a peanut pack and a cereal bar as breakfast. Of course, he can have milk too. Individual packs can ensure food safety and are less likely to be confiscated at security. Plus, you can carry a few with you at all times.

Cereal Bars: Inexpensive Whole Food Bars that Billy loves and can eat as part of his breakfast.

Chia and/or Veggies Squeezers: When traveling to foreign countries, eating raw fruits and veggies may be limited due to the possibility of getting typhoid fever or traveler’s diarrhea. For my kids, I most definitely err on the side of caution and give them squeezers to get their “5-a-days” rather than risk their getting sick.

Clif  Z Ropes: Fruit is the first ingredient listed in this easy snack. They’re individually wrapped and easy to eat in the packaging…particularly for dirty hands that have touched railings and plane seats.

Annie’s Fruit Snacks: A favorite real fruit snack option that both my boys absolutely love.

Clif Bars: This is a great bar as it typically doesn’t melt or “smush.” This bar, a yogurt, and a fruit squeezer can serve as an easy, nutritious lunch on the go.

Spelt pretzels (an entire bag): I’m assuming I can buy hummus in Lima. Let’s hope this is true as these Spelt pretzels and hummus can be part of Billy’s dinner although I’m expecting that restaurants in Lima and our hotels in the Andes really will provide a few options the kids may enjoy.

Gummy Vitamins: These will ensure their micronutrient needs are being met on the road. I’ve packed enough vitamins for each child each day of our trip.

Mom and Dad’s Bars: Nutrition bars for the parents can serve as snack options or possibly parts of meals if you’re traveling without actual meal opportunities.

Wipes: Quite obviously, wipes are not edible but they are a must when traveling.  Surfaces and little hands have to be cleaned before as well as after eating.


Please wish us luck! I will report back about the food situation when we return from our adventure to South America’s Machu Picchu.


Super Bowl: Round 2

Photo Credit: via Compfight cc

It’s that time again – Super Bowl Sunday! A day for football, fun, and… unhealthy foods? Not necessarily. We got the chance to attend a special event earlier this week hosted by Dannon Oikos that featured classic Super Bowl recipes – with a healthy twist. Move over, greasy chicken wings with blue cheese dressing. Step aside, nachos with soggy cheese. What we’ve got is way better – and better for you.   Adding nonfat yogurt, such as Dannon Oikos Greek yogurt, to your dishes is a delicious way to increase the nutritional quality of a dish. Plain nonfat Greek yogurt is an excellent source of protein and contains no fat or added sugars. Instead of using ¼ cup of butter, substitute 1 cup of Greek yogurt; for 1 tablespoon of sour cream, try 1 tablespoon of yogurt instead. You won’t taste the difference but your body will feel the difference.

Check out the recipes below, courtesy of Dannon Oikos, for some healthy alternatives to game day favorites! And click here for more delicious recipes from Dannon Oikos. To see the recipes in larger text, please click on the images.


Veggie Chips

Photo Credit: Lexi Blue via Compfight cc

With Martin Luther King weekend fast approaching, we were on a mission to find a recipe to fit into our plans for the long weekend. Whether you have Monday off, are hosting a group of friends on Friday, or attending a party on Saturday, this recipe makes both a healthy and fun snack to serve. These veggie chips are pretty customizable in terms of vegetables and seasonings, so feel free to cater to your liking! And don’t forget to let us know what you think!

Veggie Chips
Serves up to 10 as a party snack


— 1 medium butternut squash
Or: 2 medium zucchinis
— 2 tbsp olive oil

Optional Toppings:

  • 2 tbsp parmesan cheese
  • 2 tsp dried oregano, basil, or rosemary
  • 1 tbsp crushed red pepper flakes
  • 1 tbsp truffle oil



  • Preheat oven to 275˚F.
  • Wash and peel butternut squash and/or zucchini. Thinly slice the squash – (this can easily be done with the use of a mandolin to ensure uniform cuts of thickness, however, if you don’t have a mandolin try to slice the pieces as uniformly as possible).
  • In a medium bowl, pour olive oil and toppings of choice onto the sliced squash. Mix until fully incorporated. Transfer slices to a baking sheet.
  • Cook for 1 hour. Flip the slices and cook for an additional hour. Optional: you can cook the slices for an additional 45 minutes, at reduced heat if you prefer the slices to be extra crispy. Be sure to keep an eye on them to avoid burning.
  • Once cooked, remove from the oven and allow to cool for 5-10 minutes. If needed, you can transfer the chips onto a towel to drain any excess oil.
  • Serve and enjoy!


Recipe influenced by Food52.

Real Mom Question – Real Mom Answer

Photo Credit: Wendy Copley via Compfight cc

Real Mom Question – Real Mom Answer: I’m in Need of Some Lunch Options…
By Laura Cipullo, RD CDE CEDRD CDN 


Real Mom Question:

“So we are reaching the picky toddler phase already- my daughters will be 17 months on Sunday and they have decided they do not like a lot of the foods they used to such as eggs, avocado, peas, carrots. They also do not like mozzarella cheese, tomatoes (but like tomato sauce), and no Muenster cheese. – Needless to say, I am in need of some lunch options.”

1. I am thinking of peanut butter and banana sandwiches and tuna with cranberries and apples (they like their tuna plain- weird, but I do not ask).


2. Are there healthy deli meat options?


3. We usually give whole wheat pasta with ground beef for dinner and/or turkey meatloaf or chicken from chicken soup. They do like brown rice, but now no veggies.


What does Mom Dishes It Out suggest?

Real Mom Answer:

I most definitely remember those days and it seems the food adventures continue. Do not fret if your child or children decide they are no longer interested in eggs, avocado, peas or carrots. It may not mean that they no longer like these foods rather they may have grown tired of these foods. Keep these foods in you children’s diet or you will soon be left with no additional options. Instead, continue to offer one of these foods with new favorite foods every few days so that your child continues to be exposed to their former favorite foods. They will also realize they don’t have to eat it. Reintroducing foods is key in food exposure.

Photo Credit: CarbonNYC via Compfight cc

So when thinking lunch options, you can still include a side of avocado or egg, just in a new form. Think outside the box:

1. Peanut Butter with bananas is a great option for lunch. Serve with whole milk and a veggie squeezer.

2. Tuna with apples and cranberries sound delish! Just be sure the cranberries are easily chewed and not a potential choking hazard. Most important, be sure the tuna is chunk light from skipjack and not albacore to minimize the mercury level. Only give the tuna in 3 oz portions and no more than 3 times per month to your toddler.

According to the Environmental Defense Fund, canned light tuna is the safer choice (with 0.12 parts per million of mercury). They advise that children “under six years of age can eat up to three 3-ounce portions per month. Older children and adults can safely eat it once a week. But look out for “gourmet” or “tonno” labels. They are made with bigger yellow fin tuna and can contain mercury levels comparable to canned white.” – For more information on this topic please visit the Environmental Defense Fund.

3. In terms of deli meat, there are now deli meats that are without added nitrites. However, they can still contain nitrites or nitrates from the salt or celery salt listed in the product. Your best bet is to make a homemade organic turkey or chicken and serve this in small pieces.

4. Brown, wild and white rice or whole-wheat pasta with beef, meatloaf and/or chicken are great options to serve the kids. Think about adding a tomato sauce with pureed veggies to this blend. Ratatouille and pesto are other great options to serve with pasta and proteins.

5. Finally, some serious lunch options:

— Pesto Pizza – Spread pesto sauce over a toasted mini whole-wheat pita and sprinkle with shredded Parmesan or provolone cheese. Serve with sliced apples.
— Hummus Wrap – thickly spread some hummus and a thin layer of avocado on a wrap and roll. Serve with pitted olives, cucumbers, cheese cubes and thin blanched carrots.
— Grilled Cheese with cheddar (use real cheese not cheese food product) melted on each side of the bread and an egg white in the middle for added protein. Serve with something red – grapes and strawberries for color.
— Mashed Cauliflower (try the yellow and or purple varieties for added antioxidants) with a homemade chicken cutlet (or Bell and Evans for a quick fix) and sweet potato cubes.
— Sundae Yogurt Parfait – Mix Greek yogurt with granola, frozen fruits pieces and wheat germ in to a yummy bowl for a an easy lunch. Sprinkle with nuts and top with a berry. Take caution with nuts in case of food allergies.
— Turkey Meatballs with veggies like onions or peppers finely chopped into the meatball. Serve with child’s favorite tomato sauce and multicolor pasta.
— Chicken Soup with roasted asparagus tips (just the tips and roasted with olive oil) and a baked sweet potato.

Spiced Carrot & Apple Mini Muffins

Photo courtesy of Feeding Audrey

I recently attended the Citibabes’ Holiday Shopping event and had the pleasure of meeting the brains behind Feeding Audrey, a wonderful blog portraying the story of the journey through motherhood. I left the event with some beautiful recipe cards and wanted to share this delicious recipe. I hope you enjoy!


Spiced Carrot & Apple Mini Muffins 30 mini muffins Ingredients:

  • 2 flax eggs (see below)
  • 1.25 cups all-purpose gluten-free flour blend
  • 1/4 cup gluten-free oats
  • 1/4 cup turbinado sugar
  • 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp salt
  • 1/2 tsp cinnamon
  • 1/4 tsp ginger powder
  • 1/8 tsp ground nutmeg
  • 1/8 tsp cardamom
  • 1.25 cups unsweetened applesauce
  • 1/4 cup canola oil
  • 1 tsp vanilla extract
  • 2 red apples, grated (Fuji, Gala, or Pink Lady)
  • 2 large carrots, peeled and grated

Method: To make flax eggs, combine 6 tbsp of water with 2 tbsp of flax meal. Stir well and place in fridge to set for 15 minutes. Preheat oven to 375˚F and line mini muffin pan with liners or spray with cooking spray. Whisk dry ingredients together in a large bowl. In a separate bowl whisk together applesauce, oil, vanilla, and flax eggs. Slowly stir the wet ingredients into dry ingredient, fold in the grated apples and carrots. Place 1 tbsp of batter into muffin pans. Bake for 25 minutes or until center comes out dry on a toothpick. Cool on a wire rack.


This recipe and photograph are courtesy of