On the gluten/dairy/soy/refined sugar-free path, creativity is essential. I just created this tasty number a couple of weeks ago and then proceeded to make it everyday for lunch until I decided I wanted something else. Yes, I’m one of those. If I love something I’ll eat it until I’m totally over it. 🙂 Try this out as a quick and easy breakfast or lunch dish.

Great breakfast or lunch option - easy too!

2 organic, cage-free eggs
1-2 slices of pepper jack almond cheese (or goat mozzarella is delish too!)
1 c fresh spinach
2-3 slices of organic turkey meat

Heat skillet to medium heat and crack two eggs into the pan. Season with sea salt. Cook eggs until they are ready to flip, turn over and place cheese on top. Let cook for 1 min. Then add spinach, begin to saute around eggs and cheese. Next, lay down turkey slices until they are seared and warm. Once eggs are done, put them on a plate, followed by the sauted spinach and turkey. Voila!

Happy Eating!

Posted by Heather Kristian Strang in Uncategorized Read More

I’m not going to lie, I have a serious sweet tooth. And so, I am always on the prowl for yummy snacks sans refined sugar. Right now, I am in a state of serious coconut bliss (and yes I love the “ice cream” too!). Check out some of the best gluten-free, dairy-free, soy-free snacks out there (that also are not loaded with sugar) featuring my fave food right now – coconut.


Grow Your Family Healthy presents: Kettle Corn, sweetened with coconut nectar crystals
This is one of my favorite treats to bring to potlucks. It’s a huge hit AND it keeps you from eating the entire bag by yourself. Unless of course, you’re like me and stand next to the bowl the entire night long, making faces at anyone else who attempts to eat this delicious and healthy treat. Find it at Food Front on Capitol Hwy in Portland, People’s Co-Op in PDX, Lillian’s Market in Gresham and Lifesource in Salem.

Larabar, Coconut Cream Pie
This is my go-to bar snack. Not every store carries this flavor. New Seasons and Whole Foods do.

So Delicious Coconut Nog
Yes, I will be buying out Whole Foods stock on this one. It is divine and half the calories of regular nog. Heat it up and serve with a shot of brandy for a cozy evening beverage. Or do what I’m doing and sip on some after lunch or dinner as dessert!

Jennies Coconut Macaroons
By far my favorite cookie these days, and they only contain three ingredients. Love bringing this to potlucks as well. People are always surprised how delish, simple and healthy they are.

Coconut Bliss Chocolate Hazelnut Fudge
You will forget you even knew about dairy ice cream after digging in to this delectable flavor. Whatever you do, do not eat straight from the container. Before you know it the entire thing will be devoured. I warned you, okay?

Well, there you have it – my coconut love is complete! Do you have any favorite coconut gluten/dairy/soy, low-sugar goods you want to share? Leave a comment below.

Happy Eating!



Posted by Heather Kristian Strang in Uncategorized Read More

Primrose Schools is currently raising awareness for Feeding America and their efforts to help Americans in need. Feeding America is the nations leading domestic hunger-relief charity. On a mission to end the hunger in America, communities, organizations and individual people are helping Feeding America collect food to help relieve hunger this holiday season.

Primrose Schools, the nations Leader in Educational Day Care, is using Feeding America’s virtual food drive to help support the charity and to teach their students the true meaning of giving. Based on the foundation of a balanced learning curriculum, Primrose is teaching the children the importance of volunteering and helping others. To get involved and help support Feeding America and Primrose Schools check out their Facebook page where a “like” donates 1 can (or $1), and a “share” donates 2 cans (or $2).

Posted by Heather Kristian Strang in Uncategorized Read More

My guy and I discovered this weekend an absolutely delicious gluten/dairy/soy-free holiday milk by So Delicious. We decided to jazz it up with 2 shots of rum. It’s a perfect sitting-by-the-fire, listening-to-Christmas-music and spending-time-with-loved-ones beverage. Enjoy!

So Delicious Makes a SOOOO Delicious Holiday Drink

1 10 oz coffee mug
1 c of So Delicious Coconut Chocolate Mint Milk
2 shots of light rum

Steam milk on stovetop until to the desired level of warmth (I like mine hot!). Pour milk into mug, add rum. Stir. Top with Rice Whip if feeling very festive!

Happy Eating!

Posted by Heather Kristian Strang in Uncategorized Read More

I love me some pumpkin pie, and since I became allergic to soy I’ve been missing it terribly. I had a wonderful tofu-filled pumpkin pie recipe that I used for years prior, but that just wouldn’t do, so last year I gave up and baked an apple pie.

Fortunately, I stumbled across Jill Muhm’s pumpkin pie recipe (of the Healthy Muhm). It is delicious, easy and tastes just like pumpkin pie from the old days (you know when we could eat gluten/dairy/soy/refined sugar!). And you can top it with Rice Whip (Whole Foods has their own brand in the refrigerated section and it’s yummy!).

Gluten/Dairy/Soy/Refined Sugar-Free Pumpkin Pie

Holiday pumpkin pie with rice whip - yum!

15 ounces organic pumpkin puree
3/4 c coconut palm sugar (I recommend SweetTree Sustainable Sweetener)
1 T cinnamon
3 organic eggs, lightly beaten
1 c organic light coconut milk
1 Whole Foods Gluten-Free pie crust (butter used)

Preheat the oven to 350 degrees. Combine all ingredients until creamy and smooth.
Pour pumpkin mixture into the unbaked pie crust. Bake for one and a half hours (or until knife inserted in the center comes out clean.) Let cool 1 hour before serving.

Happy Eating!

Posted by Heather Kristian Strang in Uncategorized Read More

If you’ve been reading my blog for any length of time, you know that I’m a huge fan of Flax For Life Muffins. However, I’m not a huge fan of the cost ($6 for 4 muffins!) each week, and I was unhappy to discover that recently soy lecithin had been added to the ingredients list. But, as with all things in life, the bad soy news motivated me to create my very own flax muffin recipe. I am loving the results, and hope you will too!

Gluten/Dairy/Soy-Free Flax Breakfast Muffins

Homemade flax muffins - delish!

1 1/4 c ground flax meal (I use Bob’s Red Mill)
2 t baking powder
1 T cinnamon
1 t salt
3/4 c sweetener (brown rice syrup is my recommendation, although I’ve also make it with XyloSweet as well)
4 organic eggs
1/4 c organic canola oil
1 T vanilla
2 ripe bananas, mashed
Baking cups

Preheat oven to 350 degrees. Combine all of the above ingredients and mix until thoroughly blended. Using a cookie scooper (one of my fave kitchen tools), take 2 scoops and place in a muffin tin. To keep the mess to a minimum and to support our delicious environment, I recommend If You Care large baking cups. Bake muffins for 15 minutes or until a toothpick comes out clean from the middle. Let cool 10 minutes and enjoy. You can also double this recipe and freeze the muffins. They thaw (on the counter, no microwave or stove necessary) perfectly.

Happy Eating!

Posted by Heather Kristian Strang in Uncategorized Read More

Happy Thanksgiving 2011!

Happy Almost Thankgiving! Are you ready?

I went to the store already this week (in an attempt to beat the crowds) to stock up on my holiday recipes. This year I’m trying out a gluten/dairy/soy-free and low sugar pumpkin pie (inspired by health coach Jill Muhm) and can’t wait to share it with you.

In the meantime, below are a few links to some of my favorite holiday recipes:

Gluten/dairy/soy-free Crockpot Stuffing
Gluten/dairy/soy/sugar-free Sweet Potato Casserole
Gluten/dairy/soy/sugar-free Pumpkin Bread
Roasted Pumpkin Seeds
Gluten/dairy/sugar-free Pumpkin Pie (there is soy)

Products I love for the holidays:

Kinnikinnick Pumpkin Spice donuts
-Trader Joe’s Turkey Gravy (gluten/dairy/soy-free!)
-Trader Joe’s Cranberry sauce (simple, elegant and yummy! Some sugar added.)

Posted by Heather Kristian Strang in Uncategorized Read More

There’s no doubt – fall is here. As I’ve mentioned before, I’m a big fan of embracing this time of year. One of the ways to do this is to indulge in some of the yummy fall foods that are at our disposal. Acorn squash is one of my faves. Try this out the next time you’re craving some nutritious and delicious fall food.

Acorn Squash

1/2 of acorn squash, scoop out seeds
1 T extra virgin olive oil
1/4 c raw mixed nuts and cranberries (or any mixed nuts/fruit)
1 t brown rice syrup

Preheat oven to 400 degrees. Brush extra virgin olive oil all over the acorn squash half. Add mixed nuts and cranberries in the middle. Drizzle brown rice syrup over the top of the squash and mixed nuts/fruit. Bake for 45 minutes to an hour until squash is soft and flakes easily. Let cool for 5 minutes.

Happy eating!

Posted by Heather Kristian Strang in Uncategorized Read More

Fall means crock pot cooking! This is a delicious stew that does well over brown rice or seasonal veggies, and gets you (and me!) out of the traditional chicken rut.

Coconut Curry Fish Stew

1.5 c organic veggie stock
2 T fresh lime juice (1 medium size lime)
2 T red curry paste
2 T garlic salt
1 c light coconut milk
1.5 c organic green peas
1 medium, organic red onion
1 organic red bell pepper, sliced
1 small organic eggplant, sliced
2 lbs wild white fish (like cod)
1 lb of shrimp, deveined, no tail

Place all ingredients, except for the fish, in the crockpot on high for 2.5 hours. For the last half hour, add in the fish, for a total of 3 hours. Serve over greens or brown rice for a hearty meal.

Happy Eating!

Posted by Heather Kristian Strang in Uncategorized Read More

One of the things I LOVE about fall is the Saturday Farmer’s Market at PSU (Portland State Univesity) here in Portland, Ore. There is nothing like the crisp fall air and delicious, local veggies – everywhere. These days I’m taking what’s still left in my garden (tomatoes and yellow squash) and pairing it with Farmer’s Market finds (eggplant, red onion, zucchini, etc). Check out the yummy veggie saute below. It’s perfect folded into an omelete (add goat cheese for creamy goodness) or eat all on its own. I also love putting veggies with anything I would normally put over rice or potatoes.

1 yellow squash
1 small red onion
1 medium zucchini
1 small eggplant
1-2 c kale
1 T extra virgin olive oil

Saute veggies until tender. Salt and pepper to taste. And enjoy!

Happy Eating!

Posted by Heather Kristian Strang in Uncategorized Read More